How fiber promotes weight loss

According to studies, increasing the amount of fiber in the diet to 30 g per day will allow you to lose weight as effectively as if a person limited calorie intake and fat intake.

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Fiber-rich foods provide a long-lasting feeling of satiety, and also have other beneficial properties for the figure.

What is fiber

Fiber is a dietary fiber found in plant foods (fruits, vegetables, cereals, legumes). Fiber is not digested by enzymes, but interacts with intestinal microflora. The average daily fiber intake for women is 25-30 g, in old age - 5 g less.

Fiber Content in Products

• 1/2 cup bran - 43 g

• 1 cup boiled lentils - 15.6 g

• 1/2 cup millet - 10 g

• 1/2 cup oatmeal - 6 g

• 1 cup brown rice - 4 g

• 1 cup boiled beans - 13.3 g

• 1/4 cup pumpkin seeds - 4.1 g

• 1/4 cup sunflower seeds - 3 g

• 1 cup boiled pumpkin - 5 g

• 1/2 cup sauerkraut - 4 g

• 1 apple - 4 g

• 1 orange - 7 g

• 1 persimmon - 5 g

• 1 avocado - 11.8 g

• 1 cup boiled broccoli - 4.5 g

• 1 cup boiled carrots - 5.2 g

• 1 cup fresh cabbage - 4.2 g

• 1 raw carrot - 2 g

Fiber benefits

Fiber helps to establish digestion, beneficially affecting the intestinal microflora, absorbs toxins and excess cholesterol, cleanses the body, and normalizes weight. Here are some more useful properties of plant fibers:

1. Normalize blood sugar.

2. Improving the functioning of the immune system.

3. Improving intestinal motility.

4. Reducing the risk of heart disease.

5. Control hunger.