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One of the main weight loss effects of fiber is its ability to make your meals more satiating without adding calories. Fiber adds more bulk to your meals and makes you feel fuller but it doesn't add calories and remains mostly undigested. The fiber in fruits and vegetables suppresses your appetite and reduces your hunger substantially, and foods that are higher in fiber also often have a high water content which also helps to fill you up. In general, you can eat as many low starch vegetables as you want without worrying about weight gain simply because they add so much bulk to your meals without adding very many calories. If you look at the calorie content of most low starch vegetables you can see this for yourself.
The main benefit of eating more fruits and vegetables is the fact that you can eat a larger quantity without having to worry about weight gain. Whole vegetables and fruit contain a significant amount of fiber per serving, although there are some that are obviously higher in fiber than others. For example, berries are higher in fiber than many other fruits, as well as other fruits like apples, oranges and strawberries. Bananas have a good amount of fiber per serving but their high starch content can contribute to weight gain. The best option is to eat low calorie low starch vegetables and you can be generous with your servings.
By eating larger quantities of high fiber fruits and vegetables you won't have to rely on high carbohydrate meals for energy and you can balance your appetite during the day. Fiber adds more bulk to your diet and you won't be as tempted to eat high calorie meals. You'll be able to lower your calorie intake and you won't be as tempted to eat as you usually are, and it can be very beneficial for weight loss. If you can, try to include as many low starch vegetables in your diet and try to start your meals off with a salad or just a piece of fruit, as it can dramatically lower the amount of high calorie food that you eat.
This is by means an all-inclusive list but it's a good starting point for ideas on non-starchy vegetables to add to your diet. The fiber content of these vegetables varies but all of them have a good fiber content and they are all low in calories for the serving size. You can add other vegetables and low glycemic index fruits to this list but be careful to avoid any starchy vegetables like corn, potatoes, sweet potatoes, and any others. Starchy vegetables will definitely lead to weight gain and are definitely a bad idea when you're trying to cut fat.
Another major benefit with fiber is the fact that it improves the balance of "good bacteria" in the digestive tract, and this can have a significant impact on your metabolism and more. There are over 100 trillion bacteria in the digestive tract, mostly located in the large intestine, and different species can affect your health. It's essential to have the proper balance of good bacteria which can ensure that both your immune and digestive system function properly. By feeding the friendly bacteria with fiber it has a prebiotic effect which is beneficial for your body weight and overall health.
The good bacteria in your digestive system have a beneficial effect on your inflammatory pathways. Chronic inflammation can lead to weight gain because of its effects on the hormone leptin. The research continues to show that chronic inflammation is a bad thing for your overall health, while short term inflammation such as the inflammation associated with getting an infection is beneficial. Higher fiber diets have been proven to be associated with a lower inflammation level because of the beneficial effect that they have on good bacteria populations. Fiber in fruits and vegetables passes through the digestive system and eventually reaches friendly bacteria which in turn digest it and turn it into useful energy. Having the proper digestive tract bacteria profile can improve your brain function, blood sugar control help you manage your weight among other health benefits.
When it comes to your eating habits, fiber is beneficial for lowering your appetite without even trying. You have to eat fewer calories than you expend in order to lose weight, and it is a simple formula that many people overlook. By eating more fiber rich foods, you'll be less likely to put on weight and you'll lose weight without putting in much additional effort. In general you'll find that it's a lot easier to maintain your weight even if you mess up with your diet here and there, and it can make a significant impact on the amount of calories that you eat almost immediately. So whether you're trying to lose weight or if you're just trying to stay healthy, it's just more incentive for you to eat high fiber foods and to stay away from low fiber starchy foods or sources of simple carbohydrates that will only lead to weight gain.