Fiber for Health and Weight Loss

Why is fiber important?

Fiber is the part of plant foods which are unable to be digested. When digested it travels through the digestive tract, however, it helps carry toxins out of the body with it. Fiber assists in the digestive processes, weight management, stabilizes blood sugar levels and lowers cholesterol. It can help to prevent heart disease, diabetes, weight gain and some cancers while also improving digestive health. According to the National Health System in the United Kingdom, many people don't get enough fiber. The average American eats 15 grams per day, the recommended amount it 25 grams for women and 38 grams for men.

Soluble vs. insoluble fiber

Soluble fiber can dissolve and becomes a gel-like substance in the body. It assists in lowering blood sugar levels and cholesterol. The insoluble type does not dissolve in the body but assists in the passage of food through the digestive tract. Most plant food contains both types of fibers.

How can fiber support your health and weight loss?

High fiber foods take longer to digest, which keeps you feeling full for longer. This helps to reduce calorie intake and prevent overeating – because that extra snack is not as appealing when you are already full.

Your liver’s ability to function is limited without a diet high in fiber. If the liver is working too hard to try and compensate for inadequate amounts of food, it will be overworked, increasing cholesterol levels and toxins. Foods high in fiber not only benefit your liver but also help in losing weight. Fiber makes it harder for fat to be absorbed in your body and nourishes gut bacteria. This is a good type of bacteria which helps to remove toxins and once again makes it easier for your liver to function. Keeping your liver healthy makes it easier to shed off extra weight, controls your cholesterol, and helps to stabilize blood sugar levels.

What is the recommended daily amount of fiber?

According to Harvard Health Publications, you should aim for 20 - 35 grams of fiber each day, with 5 to 10 grams coming from soluble fiber. Other good sources of fiber include beans, whole-wheat bread, brown rice, fruit, and vegetables. The skins of fruits and vegetables are particularly good sources of fiber so think twice before peeling your next apple!

Liver-healthy high-fiber recipes

Here are some healthy and tasty ways you can add fiber to your day:

Breakfast

Breakfast is one of the most important meals of the day as your body needs to fuel with energy. Start your day with a fiber-rich breakfast by choosing a bowl of oatmeal with your favorite fruit and nuts – that’s about 10 grams of fiber already! Check out Amsety's Acai Bowl filled with delicious goodness.

Lunch

Eating out for lunch can seem like a quick and easy option, but not only will it hurt your wallet, you will notice how quickly the pounds pack on. When you order from fast food restaurants, you don’t know exactly what’s in your food, making it easier to gain weight. Packing a lunch doesn’t have to be complicated, check out some easy and healthy ideas here.

Dinner

If you’re looking to lose weight, it’s best not to eat a lot of carbs during dinner and keep to a light meal. This way your body doesn’t have to work so hard to digest food overnight. Cook up a healthy meal including lots of vegetables to get your fiber in, or whip up an easy but tasty salad such as our Strawberry Spinach Salad.

Other examples of foods high in fiber include berries, bananas, brussel sprouts and legumes.

recipes Check out more Amsety’s recipes for some healthy fiber loaded and liver-healthy meals here! >

98% of Liver Experts Would Recommend Amsety Bars

98% of physicians recommend this fiber-rich food for liver health

The first bar designed to support liver health has no less than 5 grams of fiber which is 20% of the daily recommended value based on a 2,000 calorie diet! On top of that, it delivers a number of healthy perks such as very low in sodium, gluten free, dairy free, vegetarian, non-GMO, organic and contains no refined sugars! Amsety Bars come in two variants, the Dark Chocolate Champion which includes 24% of your recommended daily value of fiber, and the Peanut Butter Superstar which includes 20% of your recommended daily value of fiber.

To find out more about Amsety Bars and why 98% of physicians would recommend them for a healthy liver diet click here.

Find out about the nutrition bar that 98% of liver health experts would recommend!