In reference with the U.S. dietary guidelines, adults should consume anywhere between 25 and 30 grams of dietary fiber from food. How does including fiber help in controlling cravings? Flax seeds are considered as one of the many super foods. 100gms of flax seed contains 27 g of fiber. Meaning, each tablespoon of flax contains around 2.8 grams of fiber.
A study conducted on this topic found that adding 25 grams of ground flax seeds to a beverage reduced feelings of hunger and overall appetite. There are 2 varieties of fiber soluble & insoluble and both are needed to maintain a healthy digestion. Soluble fiber dissolves in water and forms a viscous gel in the stomach. Foods that contain soluble fiber will keep you full for a long time and it moves from your stomach at a slower rate than other foods.
This also helps in slow release of sugar in the blood stream.Insoluble fiber is unable to dissolve in water and is not digested by our bodies. It acts only as a bulking agent and fills up your stomach faster and without calories, which is good for people aiming at weight loss. It helps in constipation problems too.
Sometimes high fiber foods also have high calories. So consult a nutritionist or your doctor for advice. Patients of
bariatric surgery & metabolic surgery, consult your surgeon to include this in your weight loss diet plan.
