The Truth About Fiber and Weight Loss.
While we now have people fiber-maxing just like we protein-maxed in the previous years, the truth is that this trend on fiber and weight loss has only just begun gaining traction. For the most part, many people are not as intent on eating more fiber as part of their weight loss journeys. And that is because there is a lot of confusion when it comes to fiber’s role in weight loss.
To start with, we have all heard the weight loss logic when it comes to fiber, where you have been told to eat your veggies and crunch on your bran, and you have been told that fiber is basically a ghost nutrient. People who pass on this message tell you that because your body does not actually digest it, fiber does not get absorbed into your bloodstream, and it just…passes through.
To add to this, we have people on carnivore diets who tell you that eating plants is a waste of your time and that fiber plays no role in weight loss.
Borrowing from both of these perspectives, the weight loss myth goes: If it is not absorbed, then it is not doing anything for your weight loss. And in fact, some people think fiber is just a bulky filler that makes you feel bloated without actually helping you burn fat.
And from this point of view, they ask, “Why eat all those beans and greens if they are not actually fueling your body?” These are just some of the notions that you may encounter when you are trying to navigate the ins and outs of fiber and weight loss.
But here is the thing.
Just because your body does not keep the fiber does not mean the fiber is not doing some heavy lifting while it is going through your digestive system. This guide dives into the realities of fiber and weight loss and gets into the nuances that the above arguments may fail to consider.
If you would like to watch the video I made on this topic, please use the link below:
What You Should Know About Fiber and Weight Loss.
Scientific research has proven time and again that fiber has many health benefits, which include but are not limited to improved cardiovascular health, better blood sugar control, higher immunity due to gut microbiome diversity, and higher digestive regularity.
But what about weight? What is the relationship between fiber and weight loss?
To answer this objectively, we have to consider various factors, as follows:
The Magic of Fiber in Weight Loss: The Satiety Secret.
One thing that scientific research on fiber and weight loss always comes back to is fiber’s effect on satiety, which is the feeling of fullness. According to numerous scientific findings, volume is the reason that fiber is the real MVP when it comes to weight loss.
The thing is that even though your body does not absorb fiber, your stomach does not know that yet at the time of food consumption. But why is this a good thing? Well, your stomach has stretch receptors, and when these feel the physical bulk of food, they send a signal to your brain that prompts you to stop eating.
And because fiber adds massive volume without adding massive calories, it acts like a natural gastric balloon that makes weight loss easier because you feel less hungry even in a calorie deficit.
Let us put this into perspective.
Imagine eating 200 calories of white bread versus 200 calories of raspberries. The raspberries have about 30 grams of fiber compared to only 1.5 grams in white bread.
That fiber in the berries slows down the rate at which food leaves your stomach. It keeps you feeling fuller, for longer, on fewer calories. And the white bread? It will not be long before you need another slice!
The Calorie Reduction Effect.
Now, this is the part that blows people’s minds when it comes to fiber and weight loss. From a general perspective, many people often say that fiber does not count towards calories, which is why they enjoy eating it.
But that is not its only effect as far as weight loss goes.
According to research, fiber can actually help subtract calories from the rest of your meal.
How?
As fiber moves through your digestive tract, it acts like a sponge, binding to small amounts of fat and sugar from other foods and carrying them out of the body.
How incredible is that? 🙂
Fun Fact on Fiber.
Research shows that people who eat a high-fiber diet, which is about 30g+ a day, may actually lose about 100 calories a day simply because the fiber prevents those calories from being absorbed! That is like walking for 20 minutes just by eating your beans.
The Impact on Blood Sugar.
When you eat simple carbs, your blood sugar spikes like a roller coaster. And what goes up must come down, usually leading to a crash and a craving for more sugar.
Fiber acts like a brake on this roller coaster by creating a gel-like consistency in your gut, which slows down the absorption of sugar into your blood and keeps your insulin levels stable.
But why does this matter when it comes to weight loss?
High insulin levels trigger the body to store more fat by pushing it to use sugar for energy and storing the extra as fat. By keeping insulin low, fiber encourages your body to pull energy out of your fat cells, which is great during weight loss.
How to Effectively Manage Fiber and Weight Loss.
In my Better in 90 program, we do not just eat our veggies because nutritionists and fitness influencers told us to. Instead, we use fiber as a strategic tool to make a calorie deficit feel easier.
Here are three strategies you can employ to do the same thing.
The First Five Rule.
Try to get at least 5 grams of fiber in your very first meal of the day. Whether it is chia seeds in your yogurt or berries in your oats, setting that blood sugar buffer early prevents the afternoon snack-attack that hits most people on most days.
Do Not Drink Your Fiber Away.
I see many people reaching for fruit juices as a fiber source. But the thing is, when you juice a fruit, you keep the sugar but throw away most of the fiber. That is why an orange keeps you full, but orange juice makes you hungry. So, unless you are blending the fruit whole, eat the fruit.
Aim for 25+ Grams.
Most adults only eat about 15 grams of fiber a day. But the goal for weight loss and health is usually 25 to 30 grams. For Women (under 50) this comes to 25–28 grams and for Men (under 50), the range is 34–38 Grams.
If you are new to eating fiber, here is a quick look at how easy it is to hit that goal:
| Food (1 Cup) | Fiber Content |
| Split Peas | ~16 Grams |
| Lentils | ~15 Grams |
| Raspberries | ~8 Grams |
| Broccoli | ~5 Grams |
Curious about Fiber and Weight Loss? Become Better in 90
Fiber might not be absorbed by your body per se, but it is absolutely essential for your weight loss. In fact, it is quite essential when it comes to boosting your satiety levels and moderating your blood sugar responses.
If you would like to learn more about how you can get more fiber in your diet while achieving your weight loss goal, I invite you to join the Better in 90 Program, where I will work hand-in-hand with you to help you find the approach that works best for you as an individual.