Based on material verified by Amy Richter, Certified LEAP Therapist (CLT) and biomedical scientist Katie McCallum

Fiber is not as flashy as protein, nor is it as controversial as carbohydrates. It is an unsung hero that, in reality, is our dietary backbone that keeps our digestion, heart, and energy in check.

For those who don't know, unlike fats and proteins, fiber is a dietary nutrient present in plant foods, which can easily pass through the digestive system without being broken down.

There are two types of fiber: soluble fiber, which can dissolve in water, forming a gel-like substance. It softens the stool, slowing the digestive process.

Another type of fiber is the insoluble fiber, which doesn't dissolve in water. Hence, it allows fiber to keep adding bulk in the stool to keep the food moving. Here is how these fibers keep you healthy.

Here are 8 benefits of fiber foods in digestion and weight loss

Digestion

1. It fosters a healthy gut microbiome. Instead of being digested like other foods, fiber passes through the stomach and to the gut where it feeds microbacteria.

2. Observational studies have discovered that consuming high levels of fiber has resulted in a reduction in the levels of inflammation.

3. Fiber is a natural laxative andhelps fight constipation by absorbing water, increasing the bulk of stool, and quickly pushing the stool through the intestine.

4. Many fiber-rich foods like vegetables and whole grains are rich in antioxidants that affect the risk of developing cancer, such as colorectal cancer.

Weight loss

1. Certain types of fiber are known to contribute to weight loss by suppressing the appetite. These viscous fibers are thick and sticky, thickening in water to produce a gel-like substance. The gel slows the emptying of the stomach, making one feel full for a long.

2. Calorie absorption in fiber-rich foods is much less compared to processed and ultra-processed foods as they contain minimal fiber. Thus, reducing the risk of obesity.

3. Increasing the intake of dietary fiber in your food results in the reduction of simple carbs.

4. Fiber can also soak up the water in the intestine, which leads to the nutrients being absorbed slowly.

Some fiber-rich foods you can add to your diet

1. Broccoli

2. Dark Chocolate

3. Apples

4. Almonds

5. Avocados

6. Quinoas

7. Strawberries

8. Lentils

9. Bananas

10. Chickpeas

Written by

Ruwa Javed

Edited by

Siddharth Shirwadkar