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Nov
13

Weight Loss: Can Special ITF Fiber Help Increase It?

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What is Fiber and How Can It Help With Weight Loss

Dietary fiber is a kind of carbohydrate found in plant food. So, while your gut microbiome can feed on it, your body cannot absorb it.

Consequently, while it helps make you feel full, fiber is not used as energy or stored as fat.

And anytime  you can feel fuller without taking in extra calories this can help increase weight loss.

Fermentation is the only thing that happens in your colon and then it is excreted. This is true of both soluble and insoluble fibers.

Fiber in whole grains can help with weight loss by increasing satiety

 

Soluble Fiber Slows Digestion

Soluble fiber dissolves in your stomach into a gel that slows down digestion. This prolongs satiety, or your feelings of hunger.

Finally, this gel also helps lower blood levels of glucose and cholesterol.

The pectin fiber in this apple helps increase weight loss by increase satiety

Insoluble Fiber Prolongs Satiety

Insoluble fiber does not dissolve in your stomach.

Instead, it “scrubs” your digestive tract and adds bulk to your stools.

Therefore, this helps speeds up digestion, yet it also prolongs satiety.

And this is in part due to the short-chain fatty acids born from its fermentation by the gut microbiome.

Fiber Enhances Weight Loss Through Hormones

In theory, fiber enhances weight loss by decreasing appetite through hormonal signaling.

In the case of soluble fibers, it delays digestion.

Only a small minority of studies have reported an effect on weight loss.

But this could have been due to the design of the remaining studies that didn’t show one.

Let’s be logical about this. Anything that increases digestion time and makes you feel fuller for longer, is going to help:

1. Reduce hunger pangs and cravings
2. Increase the time between meals when you want to eat again

These should make it easier to lose weight.

What is an ITF and How Can It Help Increase Weight Loss?

Some of the fibers investigated were different types of inulin-type fructans (ITFs).

I found three studies on ITFs that noted an effect on weight loss.

One used yacón syrup and the two others Synergy1, a proprietary enriched form of inulin.

Natural Sources of ITF’s

Here are some natural sources of ITFs:

  • asparagus
  •  bananas
  • chicory roots
  • dahlia tubers
  • garlic
  • Jerusalem artichokes
  • leeks
  • onions
  • wheat

Bottom Line:

Increasing your fiber does your body a LOT of good. Helping with weight loss only being one of them.

Pass the bran please… 😉

Special Thanks to the good folks at Examine.com for compiling this info.

Categories : Weight loss tips

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