The Powerful Role of Soluble and Insoluble Fiber in Achieving Weight Loss Success

Adults need about 20 grams of fiber daily to maintain a healthy diet. Fiber is crucial because it aids digestion, helps lower cholesterol, and supports weight loss.

There are two types of fiber: soluble and insoluble, both of which contribute to weight loss and overall health.

**Soluble Fiber**
Also known as functional fiber, soluble fiber becomes gel-like and offers several health benefits. It can lower the risk of heart disease by reducing the amount of fat absorbed in the stomach. Additionally, soluble fiber binds with bile, which is largely comprised of cholesterol, and helps eliminate it from the body.

**Insoluble Fiber**
Insoluble fiber, often referred to as dietary fiber, isn’t absorbed by the intestines. Instead, it moves through the digestive system, adding bulk to stool and helping to keep bowel movements regular. This type of fiber is crucial in preventing constipation and other digestive issues.

**How Fiber Aids Weight Loss**
Fiber assists in weight loss by making you feel fuller for longer, which can reduce overall food intake. Soluble fiber, found in foods like African mango, is particularly effective in curbing hunger and slowing sugar absorption into the bloodstream. This can help prevent type 2 diabetes and other health issues.

Insoluble fiber, found in the skins of fruits, vegetables, and whole grains, also plays a role in weight loss. It slows down the eating process, giving your brain more time to register fullness, which can prevent overeating. Like soluble fiber, insoluble fiber helps regulate glucose levels in the bloodstream.

**Calories and Fiber-Rich Foods**
Many high-fiber foods are low in calories, making them excellent additions to a weight-loss diet. These low energy-density foods allow you to eat more while consuming fewer calories. Soluble fiber sources include oats, peas, beans, African mango, fruits, and carrots. Insoluble fiber can be found in wheat, nuts, and most vegetables.

Incorporating fiber into your diet is beneficial for weight loss and overall health, positively impacting how you feel and look.