Feeling full supports weight loss because you do not consume extra calories when your appetite is sated. Certain foods satisfy you more quickly and keep your appetite at bay longer, according to MayoClinic.com. For example, good carbohydrates like whole grains and healthy fats like nuts, seeds and vegetable oils have high energy density. Dietary fiber fills you up rapidly, but pills do not have the same effect as food.
Definition
Fiber is a substance found in many plant-based foods that aids digestion by helping waste move through your digestive system. Fiber prevents constipation, and it also aids weight loss because high-fiber foods are bulky and make you feel full quickly. The fullness lasts because foods with high fiber levels take a long time to digest, MayoClinic.com advises. You can also add fiber to your diet with pills and powders, although they do not effectively make you feel full because they take up less space in your stomach than fiber-rich food items.
Types
Fiber pills and powdered fiber supplements usually provide soluble fiber, while some contain a mixture of both the soluble and insoluble types, Dr. David Katz notes in the July 2009 issue of "O, The Oprah Magazine." Insoluble fiber does not change when it gets wet and you cannot digest it, so it moves through your body intact and helps get waste out of your digestive system. Soluble fiber becomes a gel when exposed to water in your body. This fiber type acts as roughage and makes your body absorb sugar and fat more slowly. Fiber supplements may not fill you up, but they share other benefits with fiber consumed in food, like lowering cholesterol, stabilizing blood sugar and aiding regular bowel movements.
Considerations
Fiber supplements do not provide the important nutrients found in plant-based foods, Katz reports. Fiber-rich foods like fruits, vegetables, lentils, grains and beans give your body antioxidants, vitamins and minerals that are usually missing in pills, as well as controlling your appetite by filling up your stomach and moving slowly through your digestive tract.
Need
You need plenty of daily fiber, even if you are not trying to fill yourself up for weight loss. Fiber is necessary for proper digestive system function. Men need at least 38 g of fiber every day, according to MayoClinic.com, while women require at least 25 g. Fiber-rich foods are the best source for meeting your daily requirement, although you can use fiber pills occasionally. They will not harm you even if you take them every day, Dr. Michael Picco notes on MayoClinic.com.
References
- MayoClinic.com; Energy Density and Weight Loss: Feel Full on Fewer Calories; January 2011
- "O, the Oprah Magazine"; Fiber Supplement Safety; David Katz, M.D.; June 2009
- MayoClinic.com; Dietary Fiber, Essential for a Healthy Diet; November 2009
- MayoClinic.com; Fiber Supplements, Are They Safe to Take Every Day?; Michael Picco, M.D.; April 2011
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