Fiber Can Help You Lose Weight — But Only a Specific Type

Fiber Can Help You Lose Weight

Fiber Can Help You Lose Weight Fiber is just a term for carbs that your gut is unable to break down. Depending on whether it dissolves in water (is soluble) or not, it is either classified as soluble or insoluble (is insoluble).

Insoluble fibers primarily serve as bulking agents, providing substance to your feces. On the other hand, some types of soluble fiber have a substantial impact on your weight, health, and metabolism.

According to this article, soluble fiber may aid with weight loss.

Fiber feeds your friendly gut bacteria

Your gut contains an estimated 100 trillion microorganisms, mainly in the large intestine.

These bacteria are frequently referred to as the gut flora or the gut microbiome, along with other microbes that can be discovered in your digestive tract.

Many areas of health, including controlling blood sugar, immunology, and even brain function, are influenced by numerous bacterial species.

Like other living things, bacteria require a nutritious diet to stay in good condition.

This is where fiber, which is often soluble, comes into play. Once it reaches your benevolent gut bacteria, soluble fiber travels through your digestive system largely undisturbed and is broken down into usable energy.

Prebiotic fiber sometimes referred to as fermentable fiber, is the type of fiber that helps your gut bacteria. It is thought to be particularly advantageous for both health and body weight.

Some insoluble fibers, including resistant starch, have prebiotic properties as well.

Good bacteria help fight inflammation

Chronic inflammation is well known to be influenced by gut flora.

Short-chain fatty acids, which fuel the cells in your colon, are among the nutrients they create for your body.

As a result, there is less inflammation in the gut, and linked inflammatory conditions become better.

Chronic (long-term) inflammation is a severe worry because it may start to destroy your body’s own tissues, but acute (short-term) inflammation is advantageous since it aids your body in defending itself against foreign invaders and repairing damaged cells.

Nearly every chronic Western disease, including heart disease, Alzheimer’s disease, and metabolic syndrome, is characterized by persistent low-level inflammation

Numerous observational studies show that consuming more fiber is associated with lower blood levels of inflammatory markers.

Viscous fiber may reduce your appetite, helping you eat less

To lose weight, you must have a calorie deficit. This implies that your body must expend more calories (energy) than it absorbs.

Many people find counting calories helpful, but if you make the appropriate meal choices, it might not be necessary.

Your calorie intake can be decreased by anything that curbs your appetite. You might lose weight automatically if your hunger decreases.

It’s common knowledge that fiber can reduce hunger. Evidence, however, points to a particular kind of fiber as having this effect.

According to a recent analysis of 44 research, only 22% of fiber treatments resulted in decreased food consumption, whereas fiber treatments boosted fullness by 39%.

The ability of fiber to decrease hunger and food intake increases with viscosity. The thickness and stickiness of a substance are referred to as its viscosity. Honey, for instance, has a substantially higher viscosity than water.

Pectins, beta-glucans, psyllium, glucomannan, and guar gum are all viscous soluble fibers that thicken in water to create a gel-like substance that sits in your stomach.

This gel prolongs digestion and absorption periods by delaying stomach emptying. A protracted feeling of fullness and a drastically decreased appetite are the outcome.

According to some data, fiber’s weight-loss benefits especially target belly fat, the unhealthy fat in your abdominal cavity that is closely linked to metabolic disorders.

Are fiber supplements effective for weight loss?

Fiber Can Help You Lose Weight, Fiber from plants is frequently isolated to create fiber supplements.

Although there may be some health advantages to these isolated fibers, there is conflicting and weak evidence that they can help you lose weight.

Psyllium and guar gum, both soluble, viscous fibers, were found to be useless as weight-loss aids in highly comprehensive review research.

Glucomannan, a fiber taken from the konjac root, is one prominent exception.

This very viscous dietary fiber has the potential to help overweight and obese people lose weight.

However, taking supplements on their own rarely has a significant impact. You should combine fiber supplements with other wholesome weight loss methods for the best results.

Although soluble fiber supplements like glucomannan and others are excellent alternatives, it’s ideal to concentrate on entire plant foods in your diet.

Rich sources of viscous fiber

Viscous fibers are only found in plant-based diets. Detailed sources include

  • legumes and beans
  • flaxseeds
  • asparagus
  • Oats with Brussels sprouts
  • Remember to transition to a high-fiber diet gradually to give your body time to adapt if you intend to do so.

If you increase your fiber intake too soon, common adverse effects include abdominal pain, cramps, and even diarrhea.

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