Lai Thi Hong Van, a nutritionist at Tam Anh General Hospital in Hanoi, advises those seeking weight loss to pay attention to the quantity, preparation methods, and their overall health when increasing their fiber intake. This ensures they benefit from this nutrient and support their well-being.

The World Health Organization (WHO) recommends adults consume at least 25-30g of fiber daily, primarily from natural sources like fruits and vegetables. To achieve this, one needs to eat about 200-500g of vegetables daily, incorporating a variety to benefit from both soluble and insoluble fiber.

Nutritional balance is essential. While fruits and vegetables are crucial, don't focus solely on fiber while neglecting protein, fats, and carbohydrates. A balanced meal optimizes nutrient absorption, prevents energy deficits, and metabolic disorders. Vegetables should comprise about 1/3 of your meal, combined with lean protein and healthy carbohydrates.

A balanced, healthy diet contributes to sustainable weight loss. Illustration: Tam Anh General Hospital

Gradually increase fiber intake. If your body isn't accustomed to a high-fiber diet, increase your vegetable consumption over several days or weeks to allow your digestive system to adapt. Drink plenty of water to aid fiber's function in the gut and prevent bloating, gas, and diarrhea.

Proper food preparation is key. Wash vegetables thoroughly and cook them lightly to retain fiber and micronutrients. Overcooking or frying can diminish nutrients, create toxins, increase fat content, or hinder digestion. Those with digestive issues should prioritize soft-cooked vegetables and avoid raw vegetables or excessive fibrous peels.

Variety is important. Varying your food choices throughout the week promotes diversity and prevents micronutrient deficiencies. Avoid repeatedly eating the same vegetables, as each type offers different fiber and micronutrients. Soluble fiber regulates blood sugar and cholesterol, while insoluble fiber supports bowel movements. Combining both optimizes digestive and metabolic function.

Van notes that if you're unsure which fruits and vegetables are high in fiber or if they suit your condition, consult a nutritionist. Those with underlying health conditions or seeking treatment for overweight or obesity should consult their doctor before increasing fiber intake. Some cases may require adjustments based on the stage of their condition to avoid exacerbating symptoms. Don't make changes without professional medical advice.

Mai Anh