Fiber is one among many of the ingredients incorporated in meal replacement shakes to fight hunger. Though fiber moves through the gut unchanged, it has been proven that it is highly effective where fighting hunger is concerned. Fiber also works in other ways to help with weight management. Below we look at some of the reasons why fiber features prominently in the list of main ingredients in meal replacement shakes. We will also discuss the different types of fiber and the right amount of fiber you need to ensure that you lose weight and remain healthy. To learn more, abut meal replacement shakes.
Why Fiber is Included:
As discussed above, fiber helps fight hunger. A good dose fiber as meal replacement will slow down digestion, which means that you will feel full for longer. Fiber also adds up to the bulk of the food that we eat and this also helps you last longer between meals.
Fiber is considerably dense when compared to other nutrients. You require more energy to just to chew it! With a fiber-rich diet, it becomes easy for you to feel full, thus you take in less calories. This is why fiber is a great ingredient in healthy meal replacement shakes for women.
Fiber also improves gut health. A healthy gut has been found to be quite important for weight loss. Fiber ensures a healthy gut in many ways. For one, it feeds the good bacteria in your stomach. The good bacteria in your gut perform different functions and weight management is one of these functions. Fiber also regulates bowel movements and this prevents constipation, while ensuring that there is no buildup of toxins that can only limit digestion and absorption of essential nutrients.
Fiber also prevents the absorption of cholesterol in the blood. High cholesterol is known to be harmful to the body as it is the catalyst for many diseases. This is why it’s important for fiber to be in your meal replacement drinks.
Types of Fiber
There are two main types of fiber, which do different beneficial things for your body. Fiber is classified as either soluble or insoluble, depending on how it acts in water. Insoluble fiber moves through the gut unchanged since it does not dissolve in liquids. Soluble fiber on the other hand changes to form a gel-like fluid once it reaches the gut. It is this gel-like fluid that is highly effective in slowing down digestion and ensuring optimal absorption of essential nutrients.
Most healthy meal replacement shakes come with soluble fiber. This is the most effective form of fiber in meal replacement when it comes to weight loss. The insoluble fiber mostly works as a bulking agent.
Rich sources of fiber in nature include legumes, flax seeds, and asparagus just to mention but a few. You will find that most of the meal replacement shakes in the market feature one or more of these foods.
How Much Fiber Do You Need?
On average, you need to consume about 30 grams of fiber on a daily basis. This means that every meal should contain at least 5 grams of fiber. This way, you can meet your daily requirement by taking 6 fiber-rich foods in a day.
Good meal replacement shakes for women should contain at least 5 grams of soluble fiber. More is better but 5 grams is the minimum. Anything that contains a lower amount is not good for your gut health or your weight loss.
If the meal replacement drinks you choose are low in fiber, you can up the fiber content by incorporating fiber-rich foods to your shake. A spoonful of flaxseeds added to your shake can make a huge difference and ensure that you get all the fiber you need in a meal. The good thing about flaxseeds is that you do not need to blend them. You can simply stir them into your shake a short while before taking it. You can also incorporate vegetables such as kale and cauliflower to your shake. You, however, need a blender to incorporate some of these ingredients into your shake.
From the above information, it is clear that fiber is an important nutrient and all good healthy meal replacement shakes should contain a good amount of this nutrient. That said it is important to remember that it is the synergy of all nutrients that produce best results where weight loss is concerned. Instead of taking isolated nutrients, ensure that you incorporate foods that are rich in fiber and other essential nutrients. These foods are easily found in nature and the good thing is that most of them come with very few calories.