Dietary fiber is an important part of digestive health but the average American only eats half of the daily fiber recommended per day, notes the Harvard School of Public Health. Fiber has no nutritive value and it technically does not increase your metabolism. However, it does have a place in regulating your digestive processes by helping to mediate your appetite and level of fullness, which are akin to a healthy metabolism and weight management.
Understanding Metabolism
Metabolism is a biochemical process where your body breaks down the nutrients from food or beverages into small molecules that are distributed to your cells for use as energy. Several metabolic functions occur constantly within your body to keep your organs functioning properly and to supply you with energy from food calories. Your metabolic process is directly impacted by the amount of calories you consume from food and expend through physical activity each day. According to MayoClinic.com, however, a slow metabolism is generally not to blame for weight gain because your body balances metabolic processes based on your caloric intake. The culprit in weight gain is linked to eating more calories than you burn. Therefore consumption of lower calorie fibrous foods instead of energy-dense foods with higher calories is key to supporting a healthy metabolism.
Fiber For Health
Fiber promotes healthy digestion by ushering waste material from your lower digestive tract, or large intestine. Soluble fiber, which dissolves in water, binds to stomach acids as it travels through your small intestine. This helps move fats and cholesterol from lingering in your body where it could store in your arteries and cells. Insoluble fiber does not dissolve in water; it softens stool and creates bulk so you maintain bowel regularity to eliminate excess waste. Together, soluble and insoluble fiber help you stay full longer while excreting waste regularly.
Daily Fiber
Plant-based foods contain both soluble and insoluble fiber. To reap the digestive benefits of fiber, a daily intake of 25 g to 35 g from natural sources is recommended. If you do not normally eat this amount of fiber, gradually increase your daily consumption to avoid side effects of gas, bloating and stomach irritation. Promote healthy metabolic functions by eating four to six small, yet frequent, meals a day, with each containing a fibrous food serving. Your metabolism naturally increases when you fuel your body with food regularly while also incorporating exercise at 20 to 30 minutes a day.
Fiber Sources
Eating fresh fruits and vegetables five to eight servings each a day are low-calorie fibrous foods to improve your metabolism. Whole grains such as wheat bread or pasta, bran cereal or brown rice at six to 11 servings per day offer a high source of insoluble fiber to maintain bowel regularity. Choose fresh fruit as snacks instead of packaged cakes or candies. Add fiber-filled beans to your plate at lunch or dinner and limit your intake of fatty meats. Fresh steamed vegetables, sweet potatoes or salad mixtures are good low-calorie fiber sources.
References
- MayoClinic.com; Dietary Fiber; Essential for a Healthy Diet; Mayo Clinic Staff; November 19, 2009
- MayoClinic.com; Metabolism and Weight Loss; How You Burn Calories; Mayo Clinic Staff; October 6, 2009
- "365 Ways to Boost Your Metabolism"; Rachel Laferriere, MS, RD; 2010
- University of Arizona; Dietary Fiber; Scott Misner; August 1999
- Harvard School of Public Health; Fiber; Start Roughing It
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