This is the amount of fiber you need to lose weight

fiber for loosing weight

Experts recommend a daily intake of 30 grams of fiber.

When it comes to losing weight, nothing is absolute, much less happens by magic. But the truth is that we can add certain products to our daily diet that will ultimately help us achieve our goal. This is the case with fiber.

The contribution of fiber in the diet is necessary because it helps us to improve intestinal transit by retaining water. This acceleration of the evacuation process causes nutrients such as sugars or fats to be absorbed in less quantity and therefore the caloric intake is less. In addition, fiber increases the secretion of gastric juices, this hydrate the food bolus and it reaches our stomach with more volume. In this way, a greater feeling of satiety is produced. And finally, the consumption of fiber also improves the intestinal flora.

Experts recommend a daily intake of 30 grams of fiber. To give us an idea, about 100 grams of whole wheat bread has up to 8 grams of fiber. But fiber is also present in fruits, vegetables, cereals, and legumes.

So we could say that a balanced diet that includes: oatmeal, dried plums, almonds, asparagus, tomatoes, apples, carrots, beans, or peas.

Fiber is a carbohydrate that our body cannot digest. It provides only 2 Kcal per gram and slows down the digestive process as well as promotes intestinal transit.

Fiber has been proven to keep the digestive system busy and delay the arrival of nutrients into the bloodstream, therefore reducing the glycemic index and thus promoting satiety or the absence of hunger. But also, foods with fiber are generally harder and require more chewing, something that according to research helps us eat less and fill us up.

Cereal bran: they concentrate around 40% fiber and we can easily incorporate them into the diet by adding them to bread, cakes, or other whole grains.

Seeds: are above all a source of soluble fiber but they concentrate proportions that go from 25 to 35 grams per 100 grams.

Legumes: around 5% fiber per edible portion.

Nuts: they have good quality unsaturated fats for the body, they are a source of protein of vegetable origin and they also offer around 10% fiber.

Fresh fruits and vegetables: of course, to obtain good nutrients such as fiber and others, it is always essential that fruits and vegetables are not lacking in the daily diet.