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Your body requires a variety of nutrients to survive, and even more to properly nourish yourself in order to achieve healthy weight loss. Protein, fat, and carbs may be the three primary macronutrients needed to balance your diet and improve your overall well being, but there are other nutrients that play just as important of a role in your health and weight loss journey that should be prioritized within your diet. An offshoot of carbohydrate, one such nutrient that is essential for weight loss and gut health is fiber.
Indigestible to the body, fiber helps to keep you full for longer and offers your colon healthy bacteria which can help to maintain regularity in your bathroom routine while promoting weight loss. If you aren’t eating enough fiber, you may find yourself struggling with bloating and constipation, so we checked in with Kimberly Gomer, MS, RD, LDN, Director of Nutrition at Pritikin Longevity Center to set the record straight on how much fiber you should actually be consuming to lose weight, and anything else you may need to know about this valuable nutrient.
Greek Yogurt with Blueberries
“The yogurt contains friendly bacteria which is good for gut health, including reducing bloating,” Young says, “The berries are high in antioxidant vitamins A and C and fiber, which is also great.” However, you should always check the ingredients carefully before purchasing yogurt at the store. Yogurt can have high amounts of added sugar which may hurt gut health if it is difficult to digest. This can cause digestive distress and bloating, so it’s best to go with plain greek yogurt and top with berries for taste.
Overnight Oats with Blackberries
“Oats contain beta glucans, soluble fiber which is good for the gut and can also help lower cholesterol. The berries are high in fiber and antioxidants.” Young recommends adding flavored almond milk to the oats and sticking them in a container in the fridge overnight so you can have a grab and go breakfast in the morning. If you don’t like blackberries, try these overnight oat recipes to have some variety.
But while fiber is great for keeping things moving in your gut and promoting weight loss, there is such a thing as too much fiber which can create an inverse effect in your body. “If you are currently eating a low fiber diet – not enough veggies, whole grains, beans/lentils and then overnight you up your fiber game – be ready for possible digestive distress – gas and bloating,” notes Gomer.
However this can all be solved by slowly integrating this nutrient into your diet instead of dramatically cranking up your veggie intake without giving your body a chance to prepare. “If you add the high fiber foods slowly, your system will adjust and you will get all the benefits from a high fiber diet,” she concludes.
Alongside a well balanced diet, fibrous foods will help to further your weight loss goals, increasing satiety, nourishing your body, and promoting healthy digestion. While fruits and vegetables are the best options for increasing your fiber intake, foods such as oatmeal, popcorn, and nuts and seeds are also packed with this valuable nutrient that will keep you full, creating a natural calorie deficit.
If you are currently eating a low fiber diet, begin by adding a fruit or vegetable to each meal before increasing your intake slowly over time to allow your body to adjust and reap the benefits without being plagued by bloating and discomfort along the way. There is always the possibility of having too much of a good thing, but adding ample fruits and veggies to your diet can go a long way when it comes to achieving weight loss that you’ll be able to sustain over time.
