Fiber-rich foods is mostly indigestible plant matter. Eating plenty of fiber can help with weight loss. However, the type of fiber is important to body.
It appears that mostly the soluble and viscous fibers have an effect on your weight. These are fibers that bind water and form a thick gel that “sits” in your gut. สมัคร ufabet
This gel can dramatically slow the movement of food through your digestive system. It can also slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite.
One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake. And weight loss of around 4.5 pounds (2 kg) over 4 months.
One 5-year study reported that eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of visceral fat in the abdominal cavity.
This implies that fiber-rich foods may be particularly effective at reducing the deeper fat that surrounds the organs in your belly.
The best way to get more fiber is to eat a lot of plant foods, including vegetables and fruit. Legumes are also a good source, as well as some cereals, such as whole oats.
You can also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers, and studies suggest it can help with weight loss.
It’s important to talk to your healthcare provider before introducing this or any supplement to your dietary regimen.