Does Fiber Help You Lose Weight?
When it comes to losing weight, I’ve tried all the usual recommendations: increasing my exercise, cutting my calories, tracking my macros, and improving my sleep. While all these methods have led to success in my weight loss journey, there was one missing puzzle piece that was key for me in losing some extra pounds: eating more fiber.
Before I became a full-time vegan, I was a vegetarian who hated to cook. My diet mostly consisted of processed foods that were relatively low in fiber, including eggs, cheese, yogurt, Boca Chick’n Patties, and Amy’s Frozen Meals. However, once I switched to a plant-based diet, my fiber intake increased and I began to notice benefits such as better digestion, feeling fuller for longer, and more energy. With so many processed foods available and convenient, it’s no surprise that the majority of adults are only getting about 1/5th of the daily recommended amount of fiber. If you find yourself in this group, or are interested in healthy weight management, read on to learn more about how fiber can lead to sustainable weight loss, as well as how to incorporate fiber rich foods into your diet.
What exactly is fiber?
Fiber is a carbohydrate found in plant-based foods. It acts as a sort of “bone structure” in plants, allowing them to stand upright and maintain their shape. When you consume regular carbs, like those found in bread and fruit, your body breaks them down into sugar. On the other hand, your body can’t absorb or digest fiber, so instead it passes through your digestive system in one piece.
There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and expands to form a gel-like substance in your digestive tract, similar to the way chia seeds get all gelatinous when moisture is added to them. Soluble fiber can be found in foods like beans, apples, and oats, and helps you regulate your blood sugar and cholesterol levels. Insoluble fiber is found in whole grains, nuts, and cruciferous vegetables like cauliflower, Brussels sprouts, or kale. It doesn’t dissolve in water, and instead, adds bulk to your stool and keeps everything moving along in your digestive tract.
How does fiber help you lose weight?
Now that we understand what fiber is and how it generally works in your body, let's get into the ways a high-fiber diet can aid in weight loss:
Helps you feel full
Fiber takes a while to digest and stays inside your body for longer periods of time. This means that you’ll feel much fuller and more satisfied after a fiber-rich meal. Fiber also takes longer to chew than most other foods, resulting in the release of hormones that signal to your brain that you’re full. This makes it less likely that you’ll snack or over-eat throughout the day.
Stabilizes your blood sugar
When you eat a ton of carbs or foods that are high in sugar, your blood sugar tends to spike and then crash, causing you to feel hungrier and crave more high-calorie, sugary foods. Fiber prevents these spikes, crashes, and cravings by slowing down the absorption of sugar in your bloodstream. In addition, fiber can keep your blood sugar stable throughout the day, giving you more consistent energy for your workouts without needing to refuel.
Improves your gut bacteria
A balanced gut microbiome is essential for maintaining a healthy weight. Eating fiber-rich foods like leafy greens and legumes can diversify the bacteria in your gut, which reduces inflammation, regulates your appetite, and boosts your metabolism. Soluble fiber in particular acts as a prebiotic, feeding the healthy bacteria that’s necessary for a healthy gut.
Lets you eat more food
Foods that are high in fiber tend to be lower in calories, meaning that you get to eat more without going over your calorie limit. For example, compare a pack of M&Ms at 1023 calories to a cup of Brussels sprouts at 38 calories. The M&Ms have less nutritional value and will spike your blood sugar, leave you hungrier and craving more food, which means you’re more likely to go over your calorie limit for the day. The same amount of Brussels sprouts will keep you feeling full, keep your blood sugar stable, and give your body more nutrients to absorb, all for a low number of calories
How much fiber do I need a day?
The general recommended daily amount of fiber is 25 grams for women and 38 grams for men. Once you reach the age of 50, the recommendation goes down to 21 grams for women and 30 grams for men. However, it’s important to note that your fiber needs may differ from the norm. The general guideline is to eat 14 grams of fiber per 1,000 calories, so if you’re eating over 2,000 calories a day, you may need more than the recommended daily amount. You also might want to consult with a professional, like a nutritionist, if you really want to nail down how much fiber you specifically need.
If you’re coming from a low-fiber diet, it’s best to slowly increase your daily amount instead of jumping into the deep end of a fiber rich diet. Try adding 2-3 grams per week until you’ve reached your desired amount. Consuming too fiber much too soon can cause you to experience digestive issues like gas, bloating, constipation and/or diarrhea. Drinking lots of water is also important to help fiber move through your digestive system. The good news is, you don’t need to switch to a completely plant-based diet if you’re looking to eat more fiber. You just need to start swapping around some of your food choices: eat brown rice instead of white bread, whole grain bread instead of white bread, and raw veggies with hummus or a handful of nuts instead of potato chips. You can also add some fruit and/or chia seeds to your breakfast.
What happens if you don't get enough fiber?
Not consuming enough fiber can negatively affect your health in several ways. It can cause all sorts of digestive issues such as constipation, bloating, and irregular bowel movements, and, in some cases, may even lead to hemorrhoids or colorectal cancer. Low fiber can also cause you to overeat and snack between meals, since you won’t feel as full, leading to obesity. Similarly, not getting enough fiber can cause your blood sugar to constantly spike and crash, putting you at risk for type 2 diabetes.
If you find that getting enough fiber each day is a challenge, there are supplements you can take. I highly recommend using a psyllium fiber supplement like Metamucil. Despite being sugar-free, Metamucil has a lovely orange flavor and is easy to mix with water. If drinking your supplements isn’t your thing, Metamucil also has sugar-free fiber gummies that you can try. Apparently, 3 gummies have as much fiber as 2 cups of broccoli (although it’s probably healthier to eat the broccoli).
Adding more fiber in your diet is an easy way to help with losing weight. It’s an excellent form of natural appetite control, and can lead to sustainable weight loss. As someone who has experienced the benefits of a high-fiber diet first hand, I can’t recommend it enough.