Knowing How Fiber Works In Helping Weight Loss

Fiber is a good food source for digestive health. Fiber helps prevent and relieve constipation and can reduce the risk of hemorrhoids and even colon cancer.

However, consuming a lot of fiber-rich foods has other main benefits. That is, it can help you lose weight or maintain a healthy weight.

Launching WebMD, Monday, October 21, fiber is a type of carbohydrate in plant-based foods such as fruits, vegetables, seeds, and nuts. There are two types:

Insoluble fiber, sometimes called "rough", is what gives the structure to plants such as wheat, potato skin, nuts, and hemp seeds. These fibers work like a broom, sweep the dirt through the body faster and keep you regular.

Soluble fiber is a softer fiber found in foods such as wheat, apples, carrots, and peat. This fiber works like a sponge, expands in your digestive tract and gives you a feeling of fullness.

Some plant fiber in foods such as artichokes and onions also function as prebiotics, feeding healthy bacteria in the intestines and helping them breed. A healthy bacterial balance in the intestines can be associated with all types of health benefits, including a lower risk of obesity.

Fiber-rich foods tend to take longer to drill, producing more saliva and stomach fluids that cause the stomach to expand. What sends a message to the brain that you are full. Feeling fuller faster means you tend to eat less overall.

Adults need about 25-30 grams of fiber a day, but most people only get about half. Here's an easy way to put in more fiber-rich foods every day:

When increasing fiber intake, spread fiber-rich foods throughout the day. Consuming fiber in large doses can also cause gas and bloating, especially if you are not used to it. If you can't get enough fiber through food, you can take fiber supplements, such as powder made from psyllium.