Fiber
There are three types of fiber.
Non soluble fiber.
This type absorbs water and acts like sponges. This slows food transit from the stomach to the intestines, prolonging satiety. They are particularly helpful for food transit in the intestines on a purely mechanical level as they cannot be broken down by digestion. They can be found in wheat, rye, whole rice, carrots, cabbage and nuts.
Soluble fiber.
This type forms a gelatin-like substance when in contact with water and is broken down by the bacteria in the large intestine, which they nourish. This helps maintain, or recover digestive effectiveness. Like non soluble fiber, it cannot be absorbed into the bloodstream, or only trace amounts can. They can be found in dry vegetables (beans, peas, lentils), oats, potatoes, carrots, strawberries, apples, algae, and citrus fruits.
Prebiotic fiber.
This is soluble non-absorbable glucose as well (just like soluble fiber) but they are a different category that is characterized by being especially beneficial for certain specific intestinal bacteria (probiotic bacteria). They can be found in garlic, onions, artichokes and fat-free products (they are used as a substitute to fat by the food industry).
Don’t overlook any of the three!
Everyone knows dietary fiber is an important part of any fat loss diet, but few diet plans distinguish the three types, despite their importance. Most people lack the insoluble fiber, but they know it and when they decide to diet, usually put some focus on that problem. Very few know about soluble and prebiotic fiber, so most people overlook those even if they are actively trying to diet.
Including the three types of fiber will maintain intestinal bacteria and adequate transit (peristalsis). Both are required for good digestion, and good digestion helps eat less! Poor digestion deprives you of some essential nutrients (proteins, vitamins, fatty acids). Those missing nutrients will ultimately cause you to get hungry faster, in an attempt to get what is missing in the next meal. That next meal will include more fat and sugar, but poor digestion will once more prevent the missing nutrients to be absorbed adequately. A vicious cycle that you can end by using the three types of dietary fiber.
By slowing access from the stomach to the intestines, fiber also help you feel “full” longer. The sponge effect of insoluble fiber prevents the absorption of some fat and sugar, lowering the effective calorie count of the foods you eat.
Fiber works with water!
Water is essential for fat loss (lipolysis, dissolution of certain vitamins), and it is also needed to make fiber effective. Fiber can form large, dry lumps that will actually hinder digestion and transit if it is not properly hydrated.