Fiber – we can’t digest it and it provides us with no calories or nutrients, yet we know that it’s good for us and most of us need more. What is it exactly, and what is it about fiber that makes it so healthy for us?
What is Fiber?
Fiber is simply the part of the plant foods we eat that we aren’t able to break down in our digestive systems. There are two types of fiber: soluble and insoluble. Soluble fiber will form a gel when dissolved in water. This type of fiber will slow down the rate of your digestion, leaving you feeling fuller for longer, and off of fewer calories, too! Insoluble fiber doesn’t dissolve, instead, passing through your digestive tract intact. It fills you up and “scrubs out” your insides by collecting toxins and fats, and taking them out when it passes.
You shouldn’t focus on getting specific amounts of any one type of fiber. Eating a healthy and varied diet will take care of that for you. The only thing you should be trying to do to get more fiber is eat healthier foods on a consistent basis.
Does Fiber Help Lose Weight?
Does Fiber Help Lose Weight?
Fiber affects weight loss because of the effect it has on our sense of hunger. Your feelings of hunger are controlled by many things, including the amounts of carbs, fat, protein, water and fiber that are present in the things you eat. Eating healthy amounts of an appropriate mix of these foods will eliminate excess hunger and cravings.
Did you know that people eat basically the same amount of food each day. There aren’t usually any drastic changes in the amount people eat from day to day – aside from special occasions that may call for pigging out, that is. When you replace some of the foods you eat with foods that are high in fiber, you’re doing one of the best things you can for weight loss. After all, fiber adds no calories to your diet and most fiber rich foods have ver y little calories compared to other foods of the same weight or volume. It helps you feel full faster, and for longer periods of time. It also absorbs fat, leaving less of it for your body to digest. And most fiber rich foods require you to chew more because of their texture, and this simple act of slowing the rate at which you eat is the perfect way to avoid overeating.
Fiber Helps Blood Sugar
Plus it’s good for your blood sugar. You may think that’s something only diabetics would be concerned with, but everyone – especially those trying to lose weight – should be aware of the consequences of consuming sugar. When you eat sugar or foods like refined carbohydrates that turn into blood sugar quickly, your pancreas is signaled to release insulin. When the body is flooded with insulin, your brain thinks you have more than enough energy (calories) to keep you going, so it shuts off the fat burning systems in your body. Plus, the spike in insulin that occurs after eating sugar or refined carbs is followed by a big dip in insulin levels, leaving your body exhausted and craving more sugar and calories. It can quickly turn into a vicious cycle that will leave you hunting for candy bars when you should be working out.
So, now you know exactly why you should be getting more fiber, and you’re ready to start. Before you go doing anything drastic, though, you need to know how to use fiber safely. Even though it’s extremely healthy for you, it’s never a wise move to overdo anything. Too much fiber can prevent your body from absorbing nutrients or utilizing medications. Upping your dosage too quickly can lead to uncomfortable gas and possibly constipation.
The best way to get your fiber is to eat more plant based foods. Sure it’s not as convenient as those juice flavored fiber supplements you mix with water, but it’s better because supplements don’t keep you feeling as full as food sources of fiber do. Plus food sources that are high in fiber are usually high in vitamins, minerals and nutrients that will indirectly assist your body with fat burning.
Anytime you eat fiber you should be drinking lots of water to go along with it. This will keep your stools comfortably soft and help even more with weight loss, being that water is right up there with fiber when it comes to making you feel full and satisfied.
Fiber is an essential part of a healthy weight loss regimen, and most people don’t eat enough, especially with the prevalence of convenient foods. Get more fruits, vegetables, beans and whole grains in your diet and you’ll notice you have less room in your stomach for the unhealthy stuff. Your weight will start dropping and you’ll feel a lot better, too.
Related Blogs
- Related Blogs on Consistent Basis
- Related Blogs on Digestion
says:
That was great! I have to say I disagree with the commenter who said sugar isn’t an addiction. I feel like it is. And I think fattening food is, too. But that’s just my own personal experience with food, which I continue to struggle with. I want badly to go sugar free (barring special occasions) but there’s so much sugary stuff left in my house after the holidays, all I can think about is eating it. So I do. Ugh.
says:
Congrats on getting so far with the no sugar! I know what you mean about feeling like you just need more and more, so if you have figured out a way to nix that feeling keep up with it
says:
It’s a nice break I bet… to not think about food. I get that. I prefer using that head space for other things… something about the sugar just leads us to wanting more and thinking about it and thinking about it.
Great post.
says:
Girl, I love this. Love this.
I love that you look at your patterns. And that you recognize your patterns. And you take steps to fix them. To remove the pattern. And I am very proud of you.
I love that you’re talking about you. You’re not telling anyone how awesome they’ll feel if they follow your plan. You’re just talking about you. And I adore it.
Your thinking is why I don’t bring packaged sweets into my house. Why I don’t eat fast food. Because it’s about removing the choices that we can’t handle. It’s about making the hard decisions before the situation even comes up.
So well said. Again, I am very proud of you. And this video wasn’t awkward at all.
says:
Hello I’m a new reader to your blog and I really enjoyed this video. I agree with the other comments- sugar does have an addictive quality – or rather, the peak and crash it causes in our body is a very hard cycle to break. Giving up sugar completely is self compassionate, i’m cheering for you!
All of the weight struggles aside, you really an intelligent and beautiful young woman.
Tink
says:
Good job! Like one of the other comments said above, it is awesome that you are figuring out your patterns. You can’t figure out how to solve a problem without figuring out its cause, I think.
Jessica
says:
It’s great seeing you and getting to listen to you talk. It really reminds me that I’m not alone in this struggle. Keep it up!
says:
Great video! You are darling! I am so glad you are feeling good about it. I admire what you are doing.
says:
This video is great. You come across as so authentic and it feels like listening to a good girlfriend. I hope you continue the videos – I think they will absolutely bring you even more success because you are connecting with your fans on a whole new level.
In regards to the sugar: The longest I have been off sugar is 2 weeks and like you I felt cravings just disappear. Unfortunately I thought that because I did not have cravings that I was safe to eat a sweet and I was totally wrong. Having the one sweet spiraled out of control – I imagine that is what a drug addict must feel like. And speaking of drug addict; I recently read “The Kind Diet” and Alicia talks about how sugar really, truly is a drug that we should take seriously. Give it a read – I think you will find it interesting.
says:
I’m a night-time eater trying to find alternatives to snacking when the munchies hit…I opened up your blog, and enjoyed watching your first video post— in fact, I’ll prolly be able to actually pass the kitchen on the way to bed without grabbing something to put in my mouth…so, thanks. You know, I stopped drinking alcohol on June 1, 1999. Cold turkey. All or nothing, and leaving it out of my life is SO much easier than managing food issues, because– while one can easily live well without a good chardonnay (although I wondered for awhile if this was a myth!)– we obviously can’t go “all or nothing” with food. People nod sagely and say “Moderation in all things,” but sometimes that’s not true. Here’s to Sugarless Day 18.
says:
Very inspiring video. And you are so beautiful. I need to consider a real break from sugar, as I know it is my downfall also. And you are so right about it leading to just general overeating of everything. Because the sugar gets me started and then it’s just a downward spiral. Thanks for getting me to think about it. I’ve been really struggling since the holidays and most of those treats have been sugary.
says:
Girl, you’re super cute.
I think it’s awesome (AWESOME) that you’re doing this. Haters be damned. You know what works (and doesn’t work) for you. I think this sugar detox is gonna be HUGE. I’m excited to see what happens.
says:
Enjoyed listening to your post. Very honest.
Agree with so much you said about sugar, so much so that that you have inspired me.
I am trying to not eat it, starting today. And it’s now past lunchtime and haven’t had anything, this is the first time in weeks!
I know it probably won’t last very long but it will make me think more about its effects.
But even if I slip up I can still go on trying not to eat it.
Think you have hit on something very valid as it is super hard to just have one chocolate, cookie piece of cake and it really is easier not to have one.
says:
First of all, your voice is so sweet and I just wanted to hug you bc of your sweet voice! There was just a sense of honesty that I loved about this video.
Secondly, I started reading you bc of Miranda and Krissie and have found that you are so relatable for me.
Sweets are my weakness as well. It is nearly impossible for me to just have a cookie. I am with you on the dozen. I use to get one of those 12 packs of powdered,cinnamon and plain donuts and sit in my car and eat until I honestly thought I could vomit. It was stress and lonliness, i think, that encouraged that behavior, So I get it. I also totally believe that food of any sort can be an addiction. It may be in the form of anorexia or over eating, but it is all very similar.
I lost about 50lbs five years ago on WW and have been doing it ever since, so while I don’t know exactly what you are going through, 50lbs or 5lbs, the mental challenges are much the same.
says:
Lorrie you are so cute! I love this video post. And I appreciate the no sugar update. It was really, really hard for me to give that up too but I know you can do it! And enjoy that cake on your birthday!
Just keep doing the things that you really love and surround yourself with people who really love you, and take it a day at a time. I think that’s the best we can all do.
says:
I’m so glad I found your site. Having just started a weight loss blog of my own, it’s so refreshing to see how honest and open and brave you are!!!
says:
It’s really nice to actually see you and hear your voice love the video. It’s truly amazing to hear your honesty about your eating issues as many people can relate as do I but not many people will open up and talk about it. Love your blog!
says:
You are so brave. I really respect what you are doing.
I was you 18 months ago. I broke the cycle of sugar addiction and compulsion as much as I believe it can be broken. I tried many times to go cold turkey on sugar and I did that for months at a time, but never for long enough. Until I finally started feeding myself truly whole highly nutritious food (mostly plants). I also was lucky enought to read a book about the differences between how thin people think and how overweight people think. Boy was that eye-opening!!!!!
Long story short, I’m thin and healthy and happy now. It took work. It’s pretty normal now. I exercise regularly. I eat a plant strong diet. I don’t obsess about sugar. I rarely overeat. IT IS A MIRACLE!!!!
I wish you ALL THE BEST and I hope that you find your way. My heart goes out to you.
says:
As soon as I started watching my diet I noticed sugar cravings were Mostly Mental! I didn’t want a snickers, I was used to wanting a snickers.
As long as I was nourished (veggies, fruits, vitamins) I didn’t need sugar anymore.
I would reach for the snickers, and realize, I’m not even hungry. Knowing this and remembering it in the moment is half the battle.
says:
I noticed how honest you are. You also seem very comfortable with being honest. It shows progress in your growth to be all that you were designed to be.
I believe we are designed to be free and not be in bondage to anything. Let us walk in that direction.
God is good
Keep seeking Truth
Love, vee
says:
I’m a new reader of your blog and this video post was something that I needed to hear today. I had the kind of sugar overload day you described and your approach has given me something to consider as a possible option. Thank you and keep up the great work!
says:
Oh, I related so much to this! But that’s why I love ya, because you are extremely relate-able.
I know you’ve read The End of Overeating so you know how much sugar triggers us. That’s why I really try to stick to the none at all, versus, I’ll just allow myself one. And I do for it for exactly the reason you mentioned: one is never enough! Because it’s a damn trigger!
Carbs are also a trigger for me but you basically have to have some carbs in your diet and carbs can be good if you are exercising a lot, choose better carbs, etc. You don’t have to have sugar in a diet and that’s why I love this journey you’ve taken. Your body will not miss out on any nourishment or fuel by not eating sugar so it makes perfect sense.
In a non-sugar aside, LOVE the perfectly manicured brows. I am obsessive about brows so I always notice them
says:
Go girl. I really enjoyed listening and reading your stuff. I am 43 years old and looking to get back in shape. I only have about 20 lbs to lose but it feels like 100. My niece has about 120 lbs to lose. I am passing your webcast on to her. You are so real and genuine! Thanks for being so vulerable. Keep it up. I am doing the no sugar thing with you . I am on Day 5!!!! Good luck.
says:
Hey Lorrie,
The video was great. Honest and open. I’m with you on the one leads to a dozen thing. It’s hard to admit our food issues out loud. Somehow, if you don’t say it, then it doesn’t count. I’m breaking my morning fast food habit. If I don’t eat, I don’t crave it.
says:
Dear Lorrie, When I found your blog, and saw your video, it was a godsend. I’m considerably older than you but I’ve had this struggle with sugar all of my life, so I can really relate. In fact I started this new year with the resolution to withdraw from sugar starting this week. I’m eating a lot of honey crisp apples (which I’ve been able to find at Shopper’s and Walmart) about 30 min after normal meals when I start craving my sweets, and also at night. I’m a TV snacker and the apples have been a real help in that area too. When you say only 17 days, 17 days seems to me like a real victory. I believe sugar is an addiction similar to alcohol. My brothers are both alcoholics and I am a sugar freak. Science will tell you that sugar is processed in the body much like alcohol, so don’t sell yourself short for 17 days of victory because that’s a great accomplishment, and you are an inspiration to me. I hope we can continue to communicate because I’ve gone down this road at least 3x before, losing 30 to 50 lbs and sweets have always been what stands between me and keeping it off of me. I started this year at 196.5 and I’m 5′4+ Just cutting out sugar and doing two 15 min stints on the treadmill has brought me down to 189.5 in less than a wk. But when I saw your video about sugar, I had to let you know that there are many of us out here sharing the same challenge. Sugar isn’t really the enemy, it’s our ability to control it. Have a Happy Birthday, and stay true to yourself!
says:
Great video! I love your honesty and openness.
It sounds like you have made a commitment to your new journey but at the same time you are not expecting perfection, that is why I think you will be successful. You are such an inspiration! Thanks for sharing your journey with us.
says:
I just found your blog. I am currently at around 260 and I am 24 years old. I felt like what so much of you said hit home with me. I am the same way with the ‘oh I can have just one, well it won’t hurt to have two, then ten’. It’s a shameful thing I live with and keep from my loved ones. I cannot wait to read more of your blog, I have only seen the video and I can tell I’m already going to be hooked. Thank you for giving me a little hope.
says:
I totally know what you mean. It’s sugar that always ends up doing me in in the end. I do the same thing where I decide I can have one cookie or whatever it may be and then it turns in to five, six, seven…..cookies. I have decided to just completely give up sugar unless it is natural, like in fruit. It’s just better for me that way and after a couple weeks, I’m finding I totally don’t miss it.
says:
Short tiime reader; first time commenter!
Just wanted to say how much enjoy your blog that your issues with sugar sound just like mine. When I am on sugar I binge, the hiding food eating it in secret till you want to vomit kind. I can’t moderate my sugar intake because once I get a little it does become an obsession. It’s all I can think about. I have gone weeks with sweets only to allow myself one little piece of candy or cake, pow! Next thing I know I’m at the store stocking up for another binge.
Today, I had a bit of a set-back, just a little because tomorrow is a new day, when I realized at breakfast the pumpkin puree I bought for my yogurt was actually pumpkin pie filling… but it’s what I had it had cost money, so I used it anyway. You can imagine where this ended up. I was fine at first, but during the day the sweetness crawled all over me, constantly reminding me how delicious it was, I ended up eating the rest of it this evening – I even started in on it while dinner was cooking. That’s pretty much a whole pumpkin pie in a day, just without the crust. Oh well, I have a headache to show for it at least it’s not around to tempt me any more_
Anyhoo, thanks for sharing good luck! Seventeen days is awesome!
says:
Hi there,
I appreciate this blog so much. It helps to validate my issues with food.
I find that if I have sugar, it sets the tone for the entire day. I can never only just have 1 cookie or 1 piece of cake. Also, when I eat sugar, I notice I’m never satisfied. It’s like I have this hunger that never gets satieted.
I too, am trying to give it up. So far, unsuccessfully, as I’m sitting here drinking my latte as we speak. Congratulations on 17 days! Thank you for this blog.
says:
Hi Lorrie!
I love your honesty and your ability to recognize your personal weaknesses. You are indeed an inspiration to me. Plus, I think you are so pretty. Thank you for the post! Happy New year!
says:
love this video.. hope to see more. great topic!
says:
I once tried Sugar Busters/which is basically no/low sugar and you subsitute all white things with brown. Like Whole Wheat noodles ect. but I totally felt the same way you did. So in control, my thoughts didn’t revolve around my next fix. ha ha. I never felt better in my life. Now if I could of just held onto it. I started craving things like the crunch of cereal, or chips. If I had held on and put more thought into satisfying that I would still be on it and feel great. Good luck to you and thank you for being so honest with us. We are all trying to figure out what works best for us.
says:
Hi,
I just watched your video, and I completely agree with you. No matter what I do, it is always the sugar that gets me. In brownies, in cereals, in cookies (oh, god, especially cookies), in chocolate, in pies, cakes… I can never be satisfied with what “portion” of it should be. I have been successful at eliminating sugar in the short-term– like in 30 days stretches, but honestly, I don’t know if I could do it for a year, let alone for life.
Props to you and good luck!