The Importance of Fiber in Weight Loss

Question: Most health practitioners encourage fiber consumption for quicker weight loss.  But has anyone told you why?

Simple Answer: vitamins and minerals are dispersed through the digestive tract. If the body can’t absorb nutrients for metabolism, one won’t lose weight.

Illustration: If you have a garbage disposal in your home and nonchalantly threw scraps of food particles into it but never turned it on, what would happen?  It would build up, attract bugs and start to smell, yuk!  And then when it finally was turned on, it would start grinding so slowly that it might even stop if it’s too clogged.  Then you would have to snake the trapped particles or use something to unclog it.

This is a description of how our intestinal system works as well. When one consumes mainly meat, fats, junk food and processed foods with no fiber, the intestines get clogged.  It’s harder to move those foods through the colon because food just sits there. Since our bodies can’t absorb nutrients which are vital to life, no amount of “dieting” will produce health!  Our hypothalamus will nag for more food in search of much-needed nutrients; thus we’ll eat more calories but absorb fewer nutrients.

Strive to eat more fiber and it will keep your entire system working on less food!  You’ll have more energy, clearer skin and less disease.

God created fiber:

God told Adam in Genesis 1:29 “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it.  They will be yours for food.”   Wow! How smart is God?!!!

He even provided two types of fiber for healthy results: soluble and insoluble.

When thinking of Soluble fiber; think Liquid Plumr.  Liquid Plumr turns into a gel to move things along. So does soluble fiber which helps lower our treacherous LDL cholesterol.   Apples, oranges, pears, beans, nuts and oats are excellent sources of soluble fiber.

Soluble fiber also regulates our blood sugar levels, maintaining stability. Therefore we’ll resist the lure of sugary quick-energy.

Insoluble fiber stays intact, it doesn’t break up as it travels through your system.  (Think fruit skins and corn which basically exits intact.) Insoluble fiber draws water into the intestines, making stools bulkier and easier to pass. It’s like Roto-Rooter.

(If you ever dropped pizza crust or a piece of whole grain bread into the sink and watched it swell as water touched it, that’s what happens to fiber in your system. Fiber expands, creating a feeling of fullness.)

On food labels, there are seven forms of fiber: pectin, bran, cellulose, hemicellulose, lignin, guns and mucilage. I won’t bore you with all the details. Rest assured, if  60% of your daily calorie intake contains fruits, vegetables, whole grains, nuts, herbs and seeds, you’ll reduce your risk of colon cancer, heart disease, constipation, obesity, hemorrhoids and many other diseases.


  1. Increase fiber gradually.  Excessive fiber intake may decrease the absorption of zinc, iron and calcium as well as promoting more gas.
  2. Build up to 25- 40 grams of fiber each day.  Remember 4 grams = 1 teaspoon.
  3. Fruits, vegetables and whole grains sometimes include combinations of both.
  4. I highly recommend getting fiber from Mother Nature, not fiber laxatives due to possible electrolyte imbalance or laxative dependency.
  5. Increase water intake to produce a softer stool. Pure water is best. (As water expands you’ll feel fuller longer too.)
  6. Take vitamin and mineral supplements separately from fiber or one will risk losing all the benefits of the supplement.

Remember, a man reaps what he sows, so strive to eat healthier!


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