Translations:Weight management/51/en

Increasing fiber intake

Fruits and vegetables are two sources of fiber as discussed above. Dietary fiber has been suggested to aid weight management by inducing satiety, decreasing absorption of macronutrients and promoting secretion of gut hormones. Dietary fiber consists of non-digestible carbohydrates and lignin, which are a structural component in plants.

Fruits and vegetables contain fiber which has been shown to improve satiety and help with weight loss.

Due to the high volume or water content of fiber-rich foods, fiber displaces available calories and nutrients from the diet. Consumption of viscous fibers delays gastric emptying, which may cause an extended feeling of fullness. Satiety is also induced by increasing chewing, which limits food intake by promoting the secretion of saliva and gastric juice, resulting in an expansion of the stomach. In addition, hormone secretion is affected during fiber ingestion. Insulin response is reduced and cholecystokinin (CCK) in the small intestine is increased. Insulin regulates blood glucose levels while CCK adjusts gastric emptying, pancreatic secretion, and gall bladder contraction. There is a direct correlation between CCK and satiety after foods of different fiber contents are consumed.