Fiber is a part of the plant foods, which cannot be completely broken down by the digestive enzymes. Recommended amount of fiber can help you in your weight loss goals. 

How can fiber help you in losing weight? 

• Consuming fiber rich foods can help you feel full for a longer time. 

• As it delays the process of digestion you don’t feel hungry for a long time. 

• If you eat salads, fruits and vegetables you can eat the same amount of food and you can feel full with lesser calories. 

• Chewing a fruit takes a longer time to eat. Chewing promotes saliva and it produces stomach juice which helps to fill the stomach.  

The recommended daily allowance of fiber for adult men is 38 grams and 25 grams for adult women. 

If fiber is consumed in excess, there can be discomforting side effects. Excess of fiber can lead to intestinal cramping, diarrhoea, malabsorption of nutrients, intestinal gas and intestinal blockage. It is recommended to drink a good amount of water when consuming fiber to avoid constipation.

Tips to include fiber rich foods – 

• Snack on vegetables and fruits during the break or snack time. 

• Replace your refined foods with whole grain foods.

• Choose the right breakfast cereals with less sugar. 

• Include high fibre beans, peas and lentils. Incorporate them in your meals.

• Make sure your main course consists of vegetables.

• Start your meals with a filling vegetable salad. 

• Have fruits instead of fruit juices.

• Add nuts and seeds but in limited quantities.