Super important key to losing weight…
Fiber! Striving for 50% or more fruits and non starchy veggies at each meal and throughout the day is vital for health and weight loss. Fruits and non starchy veggies are not only are high in water with a variety of nutrients, but also a great source of dietary fiber. There are two main types of fiber: soluble (dissolves in water) and insoluble fiber (does not dissolve in water). Fruits and NSV typically have a combination of both.
What foods have fiber? Fruits, vegetables as mentioned, starchy veggies, whole grains, beans/legumes, and nuts and seeds. Essentially, all unrefined plant foods have fiber, a type of carbohydrate that is not digested by humans, but instead used as fuel by our gut bacteria in the colon.
Dietary fiber has a number of benefits. For weight loss, high fiber diets may help to keep us more full and help us eat less overall. In addition, fiber is an indigestible carbohydrate, so the fiber portion of the calories consumed are not absorbed leading to a lower net caloric intake. Research shows increased weight loss with high fiber diets. https://pubmed.ncbi.nlm.nih.gov/28954840/
In addition, fiber has many health benefits including: lowers elevated blood cholesterol levels, particularly soluble fiber, maintains proper bulk in our stool allowing for regular bowel movements, may lower the risk of colorectal cancer, may improve insulin sensitivity, promotes the growth of good bacteria (probiotics) leading to a healthy colon among many other benefits.
These good bacteria (probiotics) digest fiber and also produce short chain fatty acids which in turn feed our intestinal cells keeping them healthy. Short chain fatty acids may also cool inflammation in the intestines leading to better colon health.
Take home message? Strive for 50% or more of your day as fruits and non starchy vegetables, and eat whole, unrefined plant foods for high nutrient intake, high fiber for health, and to assist with feeling full, absorbing less total calories and help achieve a healthy weight!.
Have a healthy day!