There is very old misconception regarding viscous fiber. People have little idea that itis a beneficial nutrient, but most of the people mistakenly eat viscous fiber rich foods and faces various health issues. Fiber is carbohydrate type of food. Normally it is not digested by human being. Scientists have categorized as either soluble or insoluble, whetherit is soluble or insoluble depends on the ability of dissolving in liquids.
Insoluble fibers are mostly harmful for your health. It works as an “obesity” agents. But soluble fiber has substantial influence on your health and metabolism system. In various studies on viscous fiber you will find that soluble fiber helps in reducing body fat. But it will reduce your fat when the fiber is featured with certain quality.
Viscous fiber supplies helpful bacteria
Viscous fiber passes through the digestive system and it remains unchanged, when helpful bacteria reaches in the intestine it turns into usable energy.The friendly bacterium in the intestine is believed to be very beneficial for health and body weight.
It reduces appetite and promotes less eating
A food that lessen our appetite supply us fewer calories without too much volume of it. Viscous fiber has this quality, it helps you feel fuller so that you eat less. However, according to a study although a few type of fiber can do this.
Arecent 44 studies asserts that 39% of fiber treatments increased contentment.
Therefore, you can understand that the more viscous a fiber is, the more it has ability to reduce hungry. The more the food is fiber rich and viscous the less you need food intake.
If I simply imply about the viscosity of a substance then I would say its adhesivenessor thickness. – As in, the “density” of a liquid. For example, oil is much more viscous than water.
Viscous fiber such as pectin’s, psyllium, glucomannan and guar gum all thicken in water, forming adhesive substance that “passes” in the intestine.
This adhesive substance slows down digestion system and evacuation process of the stomach and increases the time it takes absorb foods and nutrients. Ultimate result islonger feeling of fullness and a significantly lesshunger.
Some evidence proves that the influence of weight loss fiber focuses the abdomen fatspecifically, which is the harmful your health.
So if you are taking too much high fiber foods then do it gradually. Otherwise it may cause abdominal pain, diarrhea and other stomach related side effects. Another thing is only viscous fiber rich foods cannot bring desired result unless your lifestyle becomes favorable for weight loss.
Viscous Fiber and Weight Loss
Fiber is a nutrient that is reputed as aide for weight loss. However, to many of us, fiber may not be well understood yet. There are actually two types of fiber. One is insoluble fiber and another one is soluble or viscous fiber. Insoluble fiber is neither digestible not dissolvable. It stays unaffected as it moves through our system. It functions mainly as bulking agent and is not very interesting. On the other hand, viscous fiber dissolves in water and produces a gel like stuff in the gut. Fiber is linked with number of health benefits. When it comes to weight loss, mainly soluble or viscous fiber can matter effectively.
Viscous fiber is associated with numerous health benefits one of which is weight loss. Viscous fiber can contribute to losing weight in multiple ways.
Soluble Fiber is friendly to useful Bacteria in the Gut
Human gut houses about hundred trillion bacteria. These bacteria reside mainly in the large intestine. They are known as the gut flora. Bacteria in the gut may sound undesirable. But it is actually a positive thing. There are diverse types of bacteria in our gut. They play important and constructive role in different aspects of health, including brain function, immunity, blood sugar control and weight management. In order to remain alive and healthy, bacteria need to eat well just like other living organisms do. This is where soluble or viscous fiber comes in to play a role. Viscous fiber moves through digestive system almost unaffected. It can finally reach the useful bacteria in the intestine. These bacteria can digest the viscous fiber and convert it into usable energy. Feeding the useful bacteria is known as prebiotic effect. This is also considered highly beneficial for our health and body weight.
The good Bacteria combat with Inflammation, Obesity and other Diseases
The good bacteria in the gut have long been known to affect inflammatory pathways. They can generate nutrients for the body. They can produce short-chain fatty acid that is needed for the cells in the colon. This can result in decreased gut inflammation and betterment in related inflammatory disorders. Short-term inflammation is actually good as it helps the body combat foreign invaders and fix damaged cells. However, long-term inflammation can be detrimental. Sustained inflammation is linked to many chronic western diseases such as Alzheimer’s, metabolic syndrome and heart disease. It is also getting increasingly evident that inflammation is a powerful driver of weight gain and obesity. High fiber consumption is associated with reduced inflammation, as found out in number of observational studies.
Nourishing good bacteria is clearly one of the ways by which viscous fiber can expedite weight loss. Viscous fiber also aids weight loss indirectly by reducing inflammation.
Viscous Fiber may help Curb Appetite
Being in calorie deficit is one of the most direct and effective ways to lose weight. We can get into calorie deficit by consuming less calories than we burn. Both burning calories and consuming calories are controllable. Anything that can aid either in burning calories or in lowering calorie intake can eventually facilitate weight loss. Generally, fiber is associated with greater satiety, which can potentially reduce our food or calorie intake. However, evidence points out that there is a particular type of fiber that can lower food intake. While thirty nine percent of fiber treatment is linked with increased satiety, only twenty-two percent is linked with reduced food intake, as found out in a review of forty-four studies. To be more specific, how well a fiber is in curbing appetite and food intake, seems to be determined by how viscous a fiber is. Viscosity is about the state of being liquid with certain level of thickness. For example, water is far less viscous than honey. There are soluble or viscous fibers such as glucomannan, psyllium, guar gum, beta-glucans and pectins. All of these viscous fibers produce gel-like substance when they come in contact with water and sits in the gut. The gel-like stuff causes the stomach to empty slowly. It makes digestion and absorption of nutrients more time-consuming, which results in prolonged feeling of fullness and a highly curbed appetite. Obviously, by enhancing satiety and curbing appetite, viscous fiber helps lower food or calorie intake significantly and contribute to weight loss.
Fiber Supplements and Weight Loss
Fiber supplements are usually made by taking the fiber off the plants. Such isolated fibers are in many cases not effective as weight loss supplement, as found out by a very large review study. There is an exception when it comes to glucomannan, which is a powerful type of fiber. Without exception, fiber supplements are never as effective as whole plant foods. Consuming whole plant foods is the best way to benefit from effects of viscous fiber on weight loss.
There are plenty of plant-based foods that contain viscous fiber. It is a healthy choice to incorporate viscous fiber into diet, especially when we need aid to lose weight. A gradual inclusion of high fiber food into diet is better than a quicker inclusion. Gradual inclusion allows our digestive system to have some time to adjust.
Last update: August 16, 2017 03:19:06 pm