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A natural way to reduce the body’s absorption of fat and sugar is to increase the consumption of fiber, especially from the vegetables. 

Carbohydrates come in three forms.  The non-digestible types are called fibers.  Digestible carbohydrates are either complex or simple.  Complex carbohydrates are primarily made up of starches and simple carbohydrates are mostly sugars. 

Most people now realize that excessive consumption of sugars is bad for health; nevertheless, the increased consumption of sugars is very hard to avoid in the processed diets that people are so used to today. 

Complex carbohydrates, such as starches are found mostly in grains (pastas, breads, cereals, rice) and also in potatoes, corn and a number of other foods.  These starches in the highly refined foods we eat, also convert to glucose very quickly. 

It is understood that the addition of fiber to the diet offers many health benefits for example weight loss.  Mixtures of different fibers can work together to maximize health.  They regularize bowel functions, including the control of both diarrhea and constipation, and soothe irritated mucous membranes in the gastrointestinal tract, and to absorb various toxins and bacteria, which are then eliminated with the help of the bulking action of the fibers. 

There has been a lot of emphasis on the role of high fiber diets in weight loss. Fiber adds bulk to the meal and gives the feeling of fullness, without actually consuming too much.  Appetite is reduced directly by the bulk of the fiber and indirectly through the delayed emptying of the stomach and the release of brain and gastrointestinal tract hormones that signal fullness.

This bulking action of soluble fibers slows down the release of carbohydrates into the blood from the intestines.  This control over rise in blood sugar levels after consumption of complex carbohydrates, especially vegetables and legumes, moderates the release of insulin into the blood and avoids health dangers.

Fiber is good for weight loss

How important is dietary fiber in controlling weight?  One study showed that lean individuals eat about 50 percent more fiber than those who are moderately or severely obese.

Fiber plays another important role, that of lowering the total cholesterol and reducing the incidence of colorectal cancer.  A study revealed that people who consume more fiber have 47 percent less colorectal cancer and 66 percent less pancreatic cancer than those who eat the least fiber. 

Fiber is available in all whole foods, such as oats, barley, oat bran, and various legumes.  There are fiber pills for weight loss also which I do not recommend.

One thing to be remembered is that, although, most people can benefit from adding fiber to their diets, too much of a good thing can create problems.  This is especially true of insoluble fibers such as wheat bran.  Fiber can also be hard on the intestines if taken in excess.  Some symptoms of too much fiber consumption include bloating, diarrhea and nausea.