Certain Types of Fiber Can Help You Lose Weight

Consuming soluble fiber might encourage weight loss. It offers additional health advantages.

Fiber is a crucial yet sometimes disregarded nutrient. Fiber is simply defined as carbs that your stomach is unable to process. Depending on whether something dissolves in water (soluble) or not (insoluble), it is categorized as soluble or insoluble.

The primary purpose of insoluble fibers is to add weight to your feces. On the other hand, some forms of soluble fiber have a major impact on metabolism, health, and weight. This post describes how soluble fiber could help with weight loss.

Your gut microorganisms are fed by fiber

Your gut contains an estimated 100 trillion microorganisms, mostly in the large intestine. These bacteria, together with other microorganisms in your digestive system, are commonly referred to as the gut flora or gut microbiome.

Numerous bacterial species are crucial for maintaining good health in a number of areas, including as immunity, blood sugar regulation, weight control, and even brain function. Like other living things, bacteria require a nutritious diet to remain in good condition.

This is where fiber, which is mostly soluble, comes into play. Most of the soluble fiber is broken down and converted into usable energy by the good bacteria in your stomach after it has passed through your digestive system.

Fermentable fiber, sometimes referred to as prebiotic fiber, is the type of fiber that is good for your gut flora. It is said to have a highly positive impact on body weight and health. Some insoluble fibers, including resistant starch, have prebiotic properties as well.

Read Also: The Top 5 Types of Flour for Diabetes

Summary

Fiber does not undergo digestion and usually arrives in your large intestine undigested. There, certain soluble fibers support the growth of the beneficial gut flora that are necessary for optimal health.

Beneficial bacteria reduce inflammation

The influence of gut microorganisms on chronic inflammation is widely recognized. They generate the short-chain fatty acids that nourish the cells in your colon, among other nutrients for your body. As a result, associated inflammatory illnesses improve and intestinal inflammation decreases.

Acute (short-term) inflammation aids in the body’s defense against foreign invaders and cell damage repair, but chronic (long-term) inflammation poses a major risk since it can start attacking your own tissues.

Numerous observational studies show that a high fiber intake is associated with lower levels of inflammatory markers in the bloodstream. Chronic low-level inflammation is a major factor in almost every chronic Western disease, including heart disease, Alzheimer’s disease, and metabolic syndrome.

Summary

Obesity is one of the many lifestyle disorders that are linked to inflammation. Consuming fiber has been associated with a decrease in inflammation.

Viscous fiber may help you feel less hungry and consume less food

To lose weight, you must be in a calorie deficit. This implies that your body must expend more energy, or calories, than it takes in. Many people find that counting calories is helpful, but if you make the appropriate dietary choices, it might not be required.

You can cut back on calories by doing anything that makes you feel less hungry. You could lose weight without even realizing it if your appetite is reduced. It’s well knowledge that fiber reduces hunger. Evidence, however, points to a particular type of fiber as the sole one with this impact.

Only 22% of the 44 studies that were recently reviewed indicated that while 39% of fiber treatments increased feelings of fullness, only 22% decreased food intake.

The fiber’s ability to decrease hunger and food intake increases with its viscosity. The thickness and stickiness of a substance are referred to as its viscosity. Compared to water, honey has a significantly higher viscosity.

Viscous soluble fibers that thicken in water, like guar gum, psyllium, glucomannan, pectins, and beta-glucans, settle in your stomach as a gel-like substance.

This gel prolongs the time it takes for your stomach to empty, which speeds up absorption and digestion. A prolonged sensation of fullness and a markedly decreased appetite are the final results.

There is evidence that the effects of fiber on weight loss target belly fat in particular. Belly fat is the dangerous fat that is located in your abdominal cavity and is closely linked to metabolic disorders.

Summary

High viscosity fibers may promote automatic weight loss, decreased hunger, and greater feelings of fullness. Low viscosity fibers don’t seem to affect any of these parameters.

Do fiber pills help people lose weight?

Usually, plant fiber is isolated to provide fiber supplements. The evidence for these separated fibers’ potential health advantages is conflicting and weak when it comes to helping people control their weight.

Both guar gum and psyllium are soluble, viscous fibers, and a very comprehensive review research revealed that they are useless as supplements for weight loss.

The fiber glucomannan, which is taken from the konjac root, is one noteworthy exception. For those who are overweight or obese, this extraordinarily viscous dietary fiber shows promise in helping them lose weight.

On the other hand, standalone nutritional supplements seldom have a significant impact on their own. You should use fiber supplements in conjunction with other healthful weight loss techniques for the best results.

While supplements containing glucomannan and other soluble fiber are a wonderful choice, it is recommended to concentrate your diet on whole plant sources.

Summary

With the exception of glucomannan, fiber supplements are mostly unsuccessful for aiding in weight loss. But it’s preferable to obtain your fiber from whole plant foods rather than supplements.

Abundant resources of viscose fiber

Viscous fibers are found only in plant-based diets. Rich references consist of:

• beans and legumes
  
• flaxseeds
  
• asparagus
  
• Brussels sprouts
  
• oats

Remember to transition your diet to a higher fiber content gradually to give your body enough time to acclimate.

If you increase your fiber intake too soon, you may have adverse effects like diarrhea, cramps, and pain in the abdomen.

Summary

Soluble, viscous fiber is exclusive to plant-based diets. Rich in viscous fiber include whole plant meals including Brussels sprouts, oats, beans, and asparagus.

The final word

Increasing your intake of foods high in fiber, particularly viscous fiber, can help you lose weight. But, unless you combine it with a long-term lifestyle adjustment, it won’t produce long-term effects like many other weight loss techniques.

Remember that whole foods high in fiber have a greater overall health impact than supplements. Additionally, remember that physical weight isn’t the only factor in health. There are a ton of additional health advantages to consuming lots of fiber from whole foods.