Fiber can actually help you lose fat. We all know that fiber will help fight against heart disease, cholesterol, diabetes and colon cancer, but it also plays a role in fighting obesity. The fiber we should consume is called dietary fiber. Dietary fiber only comes from plant foods (i.e. grains, oats, fruits, etc.). Dietary fiber can be broken down into two forms, soluble and insoluble fiber. Though there is no daily recommended amount of fiber, health experts recommend consuming 20-35 grams of fiber per day. (On average, most Americans consume only 12 grams of fiber a day.)

Soluble Fiber

Soluble fiber (as the name implies) dissolves in water in the intestinal tract, it forms glue like gel, which softens stools (no more constipation) and slows down stomach emptying, which means better digestion.

You feel fuller longer – that’s the effect that helps you eat less food, and your digestive tract uses more energy to digest it. This way your body burns additional calories and you can lose weight. Of course it takes some time to reach your desired weight, but you won’t be starving, and yet you’ll be losing weight!

Soluble fiber is also known to help lowering cholesterol and the amount of insulin needed to process the blood sugar after eating.

Insoluble Fiber

Insoluble fiber does not dissolve in water. This type of fiber is known as roughage. Though it is not dissolvable in water, it does absorb it, causing an increase in fiber bulk. Bulking agents help to clear the gastrointestinal track of all its waste. It’s an excellent natural laxative, because of its abilities to hold onto water and to push waste faster along the intestines. By regular consumption of these fibers, the amount of time digested food sits in the intestine is decreased. This helps keep the body from absorbing starch and sugars in the intestine, decreases the risk of colon cancer and also helps prevent hemorrhoids.

Insoluble fiber is responsible for the full feeling you get after eating them. This helps dieters by allowing them to eat fewer calories without feeling hungry afterwards. Insoluble fibers are hard to digest, so when they finally get to a point where they can be released into the intestine, they are still slightly intact. It is this reason that they make up the bulk of your stool. Since the insoluble fibers are only partially digested, it is hard for the undigested calories to be taken up by the intestine. By reducing calories and decreasing the amount of cholesterol in the blood, one could potentially lose weight/fat.

The Best Sources Of Fiber

The best source of fiber is from dietary foods. This is because they also provide other minerals and nutrients your body needs. If you are consuming enough fiber rich foods, there is no point in taking a fiber supplement. Still, fiber supplements do not offer the same benefits that dietary fibers do. Fatty foods have very little fiber, whereas high fiber foods are mostly low in fat.

Fiber Rich Foods

Legumes & Lentils: beans, peas
Dried fruit: figs, apricots, dates, prunes
Fresh fruits: raspberries, blackberries, strawberries, cherries, plums, pears, apples, kiwi, bananas, oranges
Vegetables: green peas, broccoli, spinach, beet greens, sprouts, beet rot, baked potato with skin, carrots, artichokes, kale, collards, sweet corn, cabbage
Nuts: almonds, brazil nuts, peanuts, walnuts
Whole wheat and barley products, black rye, oats, buckwheat, soya
Whole-grain breads and cereals, wholemeal brown bread

* Dried fruit is a great source of fiber. 3 dried figs have 10 grams!
* Aduki and fava beans are both very high in fiber, low in calories and are good sources of the mineral magnesium.
* Whole wheat pasta has up to 6 grams a fiber a serving whereas regular usually doesn't have any.
* Raspberries have the highest fiber content of any fruit.
* 1/4 cup of barley contains 5g fiber, more than brown rice, and more than a cup of most cold cereals.

Fiber is a good natural way of helping to reduce body fat. It does not metabolize fat quicker or more efficiently, but it will help you by decreasing the intake of calories. It will also reduce the amount of free cholesterol in the blood. Fiber is also a natural and easy way of preventing colon cancer, heat disease and diabetes. Fiber is something that everyone should be consuming more.

A Word Of Caution: When increasing the fiber content of your diet, it is best to take it slow. Add just a few grams at a time to allow the intestinal tract to adjust; otherwise, abdominal cramps, gas, bloating, and diarrhea or constipation may result. Another way to help minimize these effects is by drinking at least 2 liters (8 cups) of fluid daily.