Belly fat is extremely unhealthy. In fact, it increases the risk of heart disease, type 2 diabetes and other health conditions .
Fortunately, belly fat can be lost, and recent research shows that a higher fiber intake is linke to a lower risk of belly fat .
But interestingly, it seems that this includes only one type of fiber — soluble fiber. This article explains how soluble fiber can help you lose belly fat.
Soluble Fiber Helps Reduce Appetite :
One way to lose belly fat is to lose weight.
And give that soluble fiber is a powerful natural appetite suppressant, it can help you do that.
By suppressing your appetite, you are more likely to reduce your calorie intake, which can help you lose weight .
There are several theories about how soluble fiber can help reduce your appetite.
First, soluble fiber helps regulate hormones involved in appetite control.
Some studies have found that eating soluble fiber reduces the levels of hunger hormones produced by the body, including ghrelin.
Fiber Can Help You Lose Weight — But Only A Specific Type :
Fiber is an important nutrient that’s often overlook. Put simply, fiber refers to carbohydrates that cannot be digested by your gut.
It is classified as either soluble or insoluble depending on whether it dissolves in water.
Insoluble fibers function mostly as bulking agents, adding content to your stool. In contrast, certain types of soluble fiber can significantly affect health and metabolism — as well as your weight .
Are Fiber Supplements Effective for Weight Loss?
Fiber supplements are typically made by isolat the fiber from plants.
While these isolat fibers may have some health benefits, the evidence for weight control is mix and unconvincing.
A very large review study found that psyllium and guar gum — both soluble, viscous fibers — are ineffective as weight loss supplements .
One notable exception is glucomannan, a fiber extracted from the konjac root.
This incredibly viscous dietary fiber causes modest weight loss when used as a supplement .
However, supplementing with isolated nutrients rarely makes much difference on its own.
For the greatest impact, you should combine fiber supplements with other healthy weight loss strategies.
Although glucomannan and other soluble fiber supplements are a good option, it’s best to focus your diet on whole plant foods.
Soluble vs. insoluble fiber :
There are 2 different types Of Fiber soluble and insoluble. Both are important for health, digestion, and preventing diseases.
Soluble fiber attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower risk of heart disease.
Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.
Good Fiber, Bad Fiber – How The Different Types Affect You :
Fiber can influence many aspects of health.
From gut bacteria to weight loss, it is often consider a fundamental part of a healthy diet.
Most people have a very basic understanding of fiber, and tend to lump it all into one category.
However, the truth is that not all fiber is creat equal.
Some types are highly beneficial, while others can cause digestive problems in some people.
This article explains everything you need to know about the different types of fiber.
What is Fiber and How is it Classified?
“Fiber” refers to a diverse group of carbohydrates that humans can not digest.
We lack the digestive enzymes required to break them down, so they pass through most of the digestive system unchanged.
The recommended intake is 38 grams for men, and 25 grams for women. However, most people are only eating around half of that, or 15-17 grams per day .
Fiber is mostly found in plant foods, including vegetables, fruits, legumes, whole grains, nuts and seeds. There is actually a huge variety of different fibers found in foods. So Does Fiber Help You Lose Belly Fat .
The problem is that they are often classified in different ways, which can be highly confusing.
Fiber is formally classified into two main types :
Dietary fiber: Fiber found naturally in foods.
Functional fiber: Fiber that is extract and isolat from whole foods, then add to process foods.
However, there is a major problem with classifying fiber in this way. It tells us absolutely nothing about their health effects.
A popular alternative method is to classify fiber based on its solubility (soluble vs insoluble), viscosity (viscous vs non-viscous) and fermentability (fermentable vs non-fermentable). Which are often classify as dietary fibers.