Fiber is Fabulous! 

Much of the focus when losing weight is put on fad diets and counting calories or macronutrients such as carbs and protein. But fiber also is another thing to keep in mind for health and successful weight loss. There are several benefits that come from eating a diet high in fiber, and luckily it is found in foods we recommend for bariatric surgery clients.

Benefits include:

• Slowed digestion - This helps you feel full longer
• Low in calories - Many foods that are high in fiber are also naturally lower in calories
• Slower chewing - High fiber foods often take longer to chew, which gives your body more time to realize that it is satisfied by the smaller portion

Research shows other benefits from a high fiber diet, including lowering cholesterol levels, better blood sugar control, and digestive regularity. It also can lower the chances of cardiovascular disease, cancer and type 2 diabetes.

Types of Fiber:

• Soluble Fiber - This fiber dissolves in water and helps control glucose and lowers cholesterol. Foods that include this type of fiber include beans, peas, oats, citrus fruits, carrots and barley
• Insoluble Fiber - This fiber helps food move through the digestive system, helping regulate digestion and stools. This type of fiber is found in whole wheat flour, nuts, beans, cauliflower, green beans and potatoes

How Much Fiber Do You Need?

Women younger than 50 need about 25 grams daily; 51+ about 21 grams. Men younger than 50 need about 38 grams daily; 51+ about 30 grams.   

Tips for Adding More Fiber to Your Diet

• Consuming enough fiber after weight-loss surgery can be difficult due to smaller portion sizes. Aim for getting 15 grams of fiber for every 1,000 calories eaten
• Add fiber gradually over a few weeks. If you add in fiber too quickly it can lead to bloating and constipation
• Spread fiber-rich foods throughout the day rather than all at one meal
• Eat whole fruits and vegetables
• Use beans and lentils as both a source of fiber and protein
• Make all of your grains whole grains. Switch it up with quinoa, brown rice or farro 
• Drink plenty of water as this helps fiber function to its fullest ability
• Avoid refined or processed foods - this means that the fiber was removed from the food

While fiber isn’t a one-stop solution to weight loss, there is evidence that it does aid in weight loss. It also has other health benefits, such as helping reduce the chance of developing certain diseases and lowering cholesterol.