What role does fiber play in weight loss and where can you get it?

Fiber, or dietary fiber, consists of plant components of food that are not digested by the enzymes of the human gastrointestinal tract, but play a crucial role in the weight loss process. The main advantage of fiber is its ability to create a long-lasting feeling of fullness without adding extra calories. By swelling in the stomach under the influence of water, dietary fiber mechanically fills the volume and slows down the digestion process, which helps to easily tolerate a calorie deficit and avoid overeating.

In addition to appetite control, fiber is essential for maintaining a healthy gut microbiome. Beneficial bacteria feed on dietary fiber, producing short-chain fatty acids that improve metabolism, reduce inflammatory processes in the body, and optimize blood sugar levels. Stable glucose levels protect against sudden hunger attacks and sugar cravings.

To get enough fiber, you need to include a variety of plant-based foods in your menu every day. Sources of dietary fiber include vegetables, herbs, fruits with peels, berries, whole grains, legumes, nuts, and seeds. You need to introduce fiber into your diet gradually while simultaneously increasing the amount of water you drink to avoid bloating and intestinal discomfort.