You may notice when beginning a weight loss program at Metabolic Medical Center that you may be restricted from certain fruits, vegetables, beans and grains. We restrict these sources of fiber because they also contain high amounts of carbohydrates and sugar. We offer patients a dietary supplement in the form of oat bran, or you may use an over the counter supplement (Metamucil, Benefiber, Citrucel, etc.)
As you begin to ad more whole foods to your specific diet, and maintain your weight, your dietary fiber needs change. Be sure to discuss this with your MMC physician. Fiber comes from all plants that are eaten as food and are considered either soluble or insoluble sources of fiber.
Soluble and Insoluble
Soluble fiber dissolves in water and slows digestion, helping you feel fuller, longer. Slowing digestions keeps your blood sugar levels steady and prevents spikes (sugar rush) in the blood. It also helps lower LDL (bad cholesterol) by preventing the absorption of cholesterol.
Best food sources: apples (with the skin), oranges, pears, strawberries, flaxseed, beans, cucumbers. celery, carrots
Insoluble Fiber does not dissolve in water and passes directly into the digestive tract. It speeds the passage of food and waste. This type of fiber has a laxative effect and helps prevents constipation.
Best food sources: whole grains, bran, couscous, corn, brown rice, root vegetables, raisins, grapes
Eating foods high in insoluble fiber (carbohydrates) can leave you feeling hungry soon after eating them.
Always refer to your personal food list according to your dietary needs for appropriate fiber needs.
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