Bulldog Weight Loss The Benefits of a High Fiber Diet

Fiber Can Help You Lose Weight But Only a Specific Type

Eating soluble fiber may help promote weight loss. It also has other health benefits.

Fiber is an important nutrient thats often overlooked.

Put simply, fiber refers to carbohydrates that cannot be digested by your gut. It is classified as either soluble or insoluble, depending on whether it dissolves in water (soluble) or not (insoluble).

Insoluble fibers function mostly as bulking agents, adding content to your stool. In contrast, certain types of soluble fiber can significantly affect health and metabolism as well as your weight (1).

This article explains how soluble fiber may promote weight loss.

An estimated 100 trillion bacteria live in your gut, primarily in the large intestine (2).

Along with other microbes found in your digestive system, these bacteria are often called the gut flora or gut microbiome.

Different species of bacteria play important roles in various aspects of health, including weight management, blood sugar control, immunity, and even brain function (3, 4, 5, 6, 7).

Just like other organisms, bacteria need to eat well to stay healthy.

This is where fiber soluble, for the most part steps in. Soluble fiber passes through your digestive system mostly unchanged, eventually reaching your friendly gut bacteria, which digest it and turn it into usable energy.

The fiber that benefits your gut bacteria is known as prebiotic fiber, or fermentable fiber. It is considered very beneficial for health and body weight (8, 9).

Certain insoluble fibers, such as resistant starch, also function as prebiotics.

Summary

Fiber does not get digested and tends to reach your large intestine relatively unchanged. There, certain soluble fibers help feed the friendly gut bacteria that are essential for good health.

Gut bacteria are well known for their effect on chronic inflammation (10).

They produce nutrients for your body, including short-chain fatty acids that feed the cells in your colon.

This leads to reduced gut inflammation and improvements in related inflammatory disorders (11, 12, 13).

While acute (short-term) inflammation is beneficial because it helps your body fight foreign invaders and repair damaged cells, chronic (long-term) inflammation is a serious concern because it may begin to attack your bodys own tissues.

Chronic low-level inflammation plays a major role in almost every chronic Western disease, including heart disease, Alzheimers disease, and metabolic syndrome (14, 15, 16).

Several observational studies demonstrate that a high fiber intake is linked to lower levels of inflammatory markers in the bloodstream (17, 18, 19)

Summary

Inflammation is associated with many lifestyle conditions, including obesity. Fiber consumption has been linked to reduced inflammation.

You need to be in a calorie deficit to lose weight. This means that more calories (energy) need to be leaving your body than entering it.

Counting calories helps many people but it may not be necessary if you choose the right foods.

Anything that reduces your appetite can decrease your calorie intake. With less appetite, you may lose weight without even having to think about it.

Fiber is often believed to suppress your appetite. However, evidence suggests that only a specific type of fiber has this effect.

A recent review of 44 studies showed that while 39 percent of fiber treatments increased fullness, only 22 percent reduced food intake (20).

The more viscous the fiber, the better it is at reducing appetite and food intake. The viscosity of a substance refers to its thickness and stickiness. For example, honey is much more viscous than water.

Viscous soluble fibers such as pectins, beta-glucans, psyllium, glucomannan, and guar gum all thicken in water, forming a gel-like substance that sits in your gut (1).

This gel slows the emptying of your stomach, increasing digestion and absorption times. The end result is a prolonged feeling of fullness and a significantly reduced appetite (21).

Some evidence indicates that the weight loss effects of fiber specifically target belly fat, which is the harmful fat in your abdominal cavity strongly associated with metabolic disease (22).

Summary

Fibers with a high viscosity may provide increased fullness, reduced appetite, and automatic weight loss. Fibers with low viscosity appear to have no influence on these factors.

Fiber supplements are typically made by isolating the fiber from plants.

While these isolated fibers may have some health benefits, the evidence for weight control is mixed and unconvincing.

A very large review study found that psyllium and guar gum both soluble, viscous fibers are ineffective as weight loss supplements (23).

One notable exception is glucomannan, a fiber extracted from the konjac root.

This incredibly viscous dietary fiber shows promise for weight reduction in people with overweight and obesity (24, 25).

However, supplementing with isolated nutrients rarely makes much difference on its own. For the greatest impact, you should combine fiber supplements with other healthy weight loss strategies.

Although glucomannan and other soluble fiber supplements are a good option, its best to focus your diet on whole plant foods.

Summary

Fiber supplements are usually ineffective for weight loss with the exception of glucomannan. However, getting your fiber from whole plant foods is better than supplementing.

Viscous fibers occur exclusively in plant foods. Rich sources include:

If youre planning to switch to a high fiber diet, remember to do it gradually to give your body time to adjust.

Abdominal discomfort, cramps, and even diarrhea are common side effects if you ramp up your fiber intake too quickly.

Summary

Viscous, soluble fiber is found only in plant foods. Whole plant foods such as beans, asparagus, Brussels sprouts, and oats are rich in viscous fiber.

Eating more foods rich in fiber especially viscous fiber can be an effective strategy to lose weight.

However, like many weight loss methods, it wont lead to long-term results unless you pair it with a lasting lifestyle change.

Keep in mind that fiber supplements likely have less of an overall health impact than fiber-rich whole foods.

Additionally, dont forget that health isnt all about body weight. Eating plenty of fiber from real foods can have numerous other health benefits.

Your Guide to a High Fiber Diet

Fiber is a crucial part of any diet. If youre looking to add more fiber to yours, there are plenty of easy ways to do so.

Heres a riddle: what do oats, artichokes, raspberries, and beans all have in common? Well, other than being a delicious part of a well-rounded diet, these foods are all high in a type of carbohydrate known as dietary fiber.

Dietary fiber, or just fiber, describes the type of carbohydrates in food that our bodies cant digest. We can find fiber in a wide variety of different fruits, vegetables, grains, and seeds, and there are two main types soluble fiber and insoluble fiber.

Eating fiber is one of the many ways that we nourish our gut, but research has shown that there are even more benefits to eating a high fiber diet. Below, well explore some of those benefits, and share how you can get more high fiber foods onto your plate and into your gut.

Health experts consider a high fiber diet any diet in which someone eats as much as, or more than, the recommended daily intake of dietary fiber. Generally, these recommended amounts for adults are as follows:

• 25 grams for females 1950 years of age
• 21 grams for females ages 51 and older
• 38 grams for males 1950 years of age
• 30 grams for males ages 51 and older

For example, if youre a 30-year-old cis woman, your diet is considered high in fiber if you eat at least 25 grams of fiber or more each day.

Transgender individuals have unique nutrition needs that will likely change throughout the course of their transition. The fiber needs of intersex individuals will also be highly individualized.

Due to the lack of research on transgender and intersex populations, its best to discuss this with your doctor or dietitian about your ideal fiber intake.

Although theres no shortage of high fiber foods, most of us dont get enough fiber in our diet. In fact, research suggests that Americans only eat an average of 15 grams of fiber a day just around half of the recommended amount for most adults.

But why is fiber so important, and what are the health benefits of eating a diet high in fiber?

One large literature review published in 2020 explored the available research on the health benefits of fiber. The results of the review found that the main benefits of dietary fiber are:

Ultimately, theres overwhelming evidence that fiber is beneficial for more than just your gut, which is why experts recommend eating at least the recommended amount per day.

Youve probably already been eating foods that are high in fiber. But just in case here are a few of our top picks for high fiber foods to add to your plate.

Lentils

• 20.5 grams of fiber per cup, uncooked
• 10.7 grams of fiber in every 100 grams

Lentils are a great source of nutrients and an even better source of dietary fiber. Just 1 cup of uncooked lentils nets over 20 grams of fiber, which makes them great for batch recipes like curries, stews, and soups.

Oats

• 16.5 grams of fiber per cup, uncooked
• 10.6 grams of fiber in every 100 grams

Oats are another quick, easy, and affordable source of dietary fiber, especially for breakfast. But even if youre not a fan of oats in the morning, you can still use them in other baking recipes, like breads, muffins, and more.

Black beans

• 15 grams of fiber per cup, cooked
• 8.7 grams of fiber in every 100 grams

Black beans are a staple in plant-based diets because theyre not just high in fiber theyre also a great source of protein. One cup of cooked black beans has 15 grams of fiber, which is around half the recommended daily amount.

Kidney beans

• 13.1 grams of fiber per cup, cooked
• 7.4 grams of fiber in every 100 grams

Like black beans, kidney beans are also high in vitamins, minerals, protein, and fiber. Kidney beans are versatile and can be found in a variety of recipes, like vegetarian chili, red beans and rice, and even cold salads.

Chickpeas

• 12.5 grams of fiber per cup, cooked
• 7.6 grams of fiber in every 100 grams

Chickpeas are another great plant-based source of protein and dietary fiber. And you might be surprised by all the ways you can eat them in soups, stews, salads, curries, and even roasted in the oven for a crunchy snack.

Avocado

• 10 grams of fiber per cup
• 6.7 grams of fiber in every 100 grams

Avocados are deliciously creamy and nutrient-dense with plenty of fiber, too. Most people enjoy avocados on toast or in salads, but if youre looking for a little extra fiber in the morning, they also taste great in smoothies.

Chia seeds

• 9.75 grams of fiber per ounce, dried
• 34.4 grams of fiber in every 100 grams

Chia seeds are one of the best sources of soluble fiber, the type of fiber that helps slow down digestion and balance blood sugar. If you want to add chia seeds to your diet, your body will process them easier if you soak them first.

Raspberries

• 8 grams of fiber per cup
• 6.5 grams of fiber in every 100 grams

Raspberries may seem like a sweet treat, but did you know that theyre also high in fiber? Adding 1 cup of these berries to your breakfast or a snack will net you 8 grams of fiber, getting you that much closer to your fiber goal.

Unless your doctor has advised you to do so, its not really necessary to cut foods out of your diet if youre on a high fiber diet. But if you do want to fill your plate with mostly high fiber foods, here are some of the foods that contain less fiber:

• meat
• fish
• poultry
• dairy
• eggs
• refined grains
• processed snacks
• fruit juices
• fried foods

Of course, a high fiber diet can still include these foods, and most people who eat plenty of fiber still enjoy a wide variety of foods on their plate. Eating well is all about moderation and finding a balance that works for you.

Fiber is a nondigestible type of carbohydrate that has multiple health benefits, from nourishing our gut flora to protecting our heart health, and much more.

If you find it difficult to eat enough fiber each day, youre not alone and there are steps you can take to get your fiber intake up. By filling your plate with foods that are high in fiber, like fruits, veggies, whole grains, and seeds, youll be giving your body the nutrients it needs to thrive.