Fiber & Weight Loss

Are you looking for an edge through the holidays to maintain and even lose weight? Fiber is an inexpensive and readily available supplement that can enhance weight loss. Americans only consume an average of 15 grams of fiber per day but the recommended daily intake is 30 grams per day. Americans do not consume enough fruits and vegetables which contain substantial amounts of fiber. Whole grains also contain fiber but if you are gluten-sensitive they are not the best choice. There are many different types of fiber which are categorized as soluble and insoluble fibers. Soluble fibers include guar gum, acacia gum, fruit and vegetable pectins, inulin, and psyllium seed. Insoluble fibers come from cellulose such as carrot and psyllium husk and lignins such as flax and cranberry seed. Apple pectin is a type of fiber that aids in weight loss, reduces LDL cholesterol and triglycerides, and even reduces the need for insulin in insulin dependent diabetics. Fiber increases intestinal bulk, slows down stomach emptying and slows transit time of food through the GI tract. These benefits lead to appetite reduction by regulating hormones that control appetite. Fiber also reduces calorie absorption and the insulin response. A study published in 2001 in the journal Nutrition Review found that supplementing with 14 grams of fiber per day lead to an average body weight loss of 4 lbs. over four months. Soluble fiber slows food emptying into the upper part of the intestine. Consequently, both the total amount of sugar and the rate at which it is absorbed is lowered. Insulin is a hormone that controls blood sugar and fiber reduces average insulin levels and total insulin output by the pancreas. Soluble fiber also binds to fat, cholesterol and bile acids reducing their absorption into the bloodstream. Insulin stimulates cholesterol and triglyceride production so reducing insulin levels with fiber may lower blood fats. Fiber normalizes both constipation and diarrhea and can help manage irritable bowel syndrome, diverticulitis, ulcerative colitis and Crohn’s disease. Excess hormones such as estrogen can lead to weight loss resistance and fiber aids in elimination of hormones in the GI tract. Fiber has also been shown to reduce PSA(prostate specific antigen) and risk of colon, breast and prostate cancer. If you absolutely must take a cholesterol-lowering statin medication, one study found that adding 20 grams per day of guar gum lowered cholesterol by 44% while the statin medication alone only lowered it by 34%. In addition to increasing fruit and vegetable consumption, I recommend consuming two tablespoons of ground flax seeds every day. Reduce your appetite, shed some pounds and stabilize your blood sugar this holiday season with fiber.