If grappling with your appetite is one of the obstacles in your weight-loss program, you may benefit from adding more fiber to your diet. Most Americans do not consume the recommended amount of fiber. Instead, they load up on refined carbohydrates, which have the fiber stripped away, are less filling and contribute to weight gain.
Definition
Fiber is a type of carbohydrate that your boy cannot digest and it comes in two varieties ---soluble and insoluble. Soluble fiber can dissolve in water to find a thick gel. It helps to remove toxins and to lower cholesterol and regulate blood sugar. Insoluble fiber moves through the gastrointestinal track almost in tact. It adds bulk to stool and promotes bowel movements to eliminate waste and toxins.
Effect on Appetite
Foods with fiber are natural appetite suppressants. First, they create a greater volume of food in your stomach and also slow the transfer of food across the ileocecal valve --- which lies between the small and large intestine --- thereby causing food to stay in your stomach for longer. Fiber increases levels of a hormone linked to satiety known as cholecystokinin. The hormone, may be the chemical messenger that lets your brain know when you're full after eating fatty foods as well.
Amount and Sources
Women should try to consume more than 20 g of fiber daily and men should aim for more than 30 g. Good sources of fiber include vegetables, legumes, fruits and whole grains. Eat about 2 cups of fruits, 2 ½ cups of vegetables and at least three 1 oz servings of whole grains daily.
Consideration
Because fiber slows down the movement of food in your gastrointestinal tract, it's best to consume most of your daily dose early in the morning. This approach will suppress your appetite for a longer period throughout the day. A good start is a bowl of whole-grain cereal or oatmeal with fruits for breakfast. Also, suddenly increasing your fiber intake can cause gas and constipation. Do it gradually and try to drink at least eight to 12 glasses of healthy fluids, especially water, daily.
References
- "The Detox Strategy"; Brenda Watson, C.N.C.; 2008
- "You on a Diet"; Michael F. Roizen, M.D. and Mehmet C. Oz, M.D.; 2009
- University of California: Increased Fiber Curbs Appetite in Women
- Harvard School of Public Health: Fiber
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