Find Out How Much Fibre A Day Will Help In Weight Loss
You want to lose weight and that is why you are here! If you have done a bit of research on weight loss through diet, you must be well aware of the role that fibre has to play in it. However, you must be unaware of how much fibre is required to lose weight and what is the upper limit? This post sheds some light on the need of fibre for weightloss.
How Much Fibre A Day Will Help In Weight Loss?
In order to lose weight you need to eat a balanced diet. And the amount of fibre in the diet should be 14 g for every 1000 calorie diet on an everyday basis. This means you can consume anything between 25 to 40 g of fibre everyday to ensure weight loss.
How can you increase fibre absorption through food?
To get the answer for this question, you must know about how fibre is used up in the body and the role it has to play in bowel movement. You see, the food consumed by you is acted upon by digestive enzymes and gastric juices. Digested food then moves down into the small intestine where nutrients get released, absorbed and eventually transported into the blood stream. Now, fibre is a part of food that we humans cannot digest as we don’t have the enzyme to digest it. So, fibre acts as a bulk or roughage to ensure regular bowel movements. Since, fibre is neither digested nor absorbed, you can’t increase the absorption of it through food.
Which kind of fibre is helpful in weight loss?
The fibre in food holds liquid in the belly causing it to swell up and thereby ease bowel movement. There exist two types of fibre – soluble and insoluble. Insoluble fibre helps in the passage of food through the digestive system and soluble fibre helps in reducing cholesterol and fat in the body. It is due to soluble fibre that sugars and fats enter the blood stream at a slower pace and there is a steady supply of energy in the body. On the contrary, consuming foods that are low in fibre or don’t have fibre in them spikes the levels of blood sugar quickly and makes you feel hungry. This makes you eat more and leads to weight gain. Fibre rich foods are what you should be choosing as they are generally low in calories and help in keeping you full for a longer period of time. This keeps your weight in check.
Is there an upper limit to fibre consumption?
An average individual shouldn’t eat more than 40 g of fibre in a day. This is because too much fibre consumption causes gas and bloating. You can also suffer from diarrhea or constipation, intestinal blockage and abdominal cramps due to indigestion. There can also be malabsorption of minerals such as calcium, iron, magnesium and zinc.
Make sure you eat the right amount of fibre everyday to ensure weight loss.
Hope the question – ‘How Much Fibre A Day Will Help In Weight Loss?’ has been answered!
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