A woman with blonde hair and a white shirt smiles as she prepares a fresh salad in her kitchen, surrounded by a variety of colorful vegetables on the countertop.

5 Ways Fiber Can Help You Lose Weight

by JJ Virgin on October 29, 2024

Forget trendy diets. The secret to effective weight loss? Fiber. 

Fiber is a plant-based carbohydrate that your body can’t digest and it comes in two forms. Soluble fiber dissolves in water, supporting healthy cholesterol and blood-sugar levels. Insoluble fiber aids digestion and promotes regular bowel movements.1

Research shows that increased fiber intake leads to lower body weight and reduced risk of chronic diseases.2 One study of over 4,000 people on a high-fiber diet for 16 weeks found an average weight loss of 7 pounds, showing a strong link between optimizing your fiber intake and successful weight management.3 

To reap these benefits, aim for 50 grams of fiber daily from vegetables, low-sugar fruits like avocado and berries, legumes, nuts, and seeds. Note: You’ll want to track what you’re currently getting and then gradually increase from there to avoid digestive upset.

5 Ways Fiber Can Help You Lose Weight

1. Fiber Helps You Feel Full Longer

High-fiber foods expand in your stomach by absorbing water, which slows digestion and prolongs feelings of fullness. This natural appetite-control mechanism helps curb cravings and prevent overeating,4 making it easier to maintain healthy eating habits without feeling deprived. You’ll feel satisfied with less food, reducing the urge to snack.

2. Fiber Reduces the Calories You Absorb From Food

Fiber reduces the calories your body absorbs by forming a gel-like substance that traps fats and sugars in your digestive system. This allows some calories to pass through unabsorbed, decreasing your overall intake even when eating the same amount.5 While not a substitute for eating by the plate, adding fiber can help moderate calorie consumption and aid weight loss.

3. Fiber Helps Control Blood Sugar

By slowing down sugar absorption, fiber helps prevent sharp spikes in blood sugar, which improves insulin sensitivity. With better glucose regulation, your body requires less insulin, which reduces fat storage and supports weight management. High-fiber foods can counteract the effects of sugar-heavy meals that lead to insulin surges and weight gain.6, 7

4. Fiber Regulates Your Appetite

Soluble fiber stimulates the production of GLP-1, a hormone that helps control hunger and improves blood-sugar balance.8 This mechanism is similar to the effects of certain weight-loss medications like Ozempic, but fiber provides this benefit naturally. When paired with protein, the appetite-regulating effects are enhanced, keeping you fuller longer and supporting a healthy metabolism.9

5. Fiber Supports a Healthy Gut

As a prebiotic, fiber nourishes beneficial gut bacteria, which enhances digestion, nutrient absorption, and metabolism. A healthy gut helps regulate blood sugar and reduces cravings, making it easier to manage appetite and maintain a healthy weight.10, 11 Foods rich in prebiotic fiber, such as green bananas, garlic, and oats, contribute to a balanced gut environment, supporting both weight management and overall health.

A Healthy Weight Starts With a Healthy Gut

A healthy gut is essential for effective weight management and so much more —and fiber plays a vital role in supporting your gut. Extra Fiber delivers 12 types of soluble and insoluble fiber from fruits, vegetables, roots, seeds, and tree extracts, helping you meet your daily fiber needs and support weight loss. It includes prebiotics like acacia gum and inulin to nourish beneficial gut bacteria. Unlike other fiber powders, each serving provides 3 grams of gentle fiber. It’s gluten-free, dairy-free, soy-free, and non-GMO, making it easy to mix into any drink or smoothie.* Order Extra Fiber here.

References:

  1. Healthline: Soluble vs. Insoluble Fiber: What’s the Difference? 
  2. Fatima I, Gamage I, De Almeida RJR, Cabandugama P, Kamath G. Current Understanding of Dietary Fiber and Its Role in Chronic Diseases. Mo Med. 2023 Sep-Oct;120(5):381-388. PMID: 37841565; PMCID: PMC10569388.
  3. Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW. Increased dietary fiber is associated with weight loss among Full Plate Living program participants. Front Nutr. 2023 Apr 17;10:1110748. doi: 10.3389/fnut.2023.1110748. PMID: 37139446; PMCID: PMC10150096.
  4. Harvard: Fiber
  5. Dhingra D, Michael M, Rajput H, Patil RT. Dietary fibre in foods: a review. J Food Sci Technol. 2012 Jun;49(3):255-66. doi: 10.1007/s13197-011-0365-5. Epub 2011 Apr 12. PMID: 23729846; PMCID: PMC3614039.
  6. Centers for Disease Control and Prevention: Fiber: The Carb That Helps You Manage Diabetes
  7. Witek K, Wydra K, Filip M. A High-Sugar Diet Consumption, Metabolism and Health Impacts with a Focus on the Development of Substance Use Disorder: A Narrative Review. Nutrients. 2022 Jul 18;14(14):2940. doi: 10.3390/nu14142940. PMID: 35889898; PMCID: PMC9323357.
  8. Wu S, Jia W, He H, Yin J, Xu H, He C, Zhang Q, Peng Y, Cheng R. A New Dietary Fiber Can Enhance Satiety and Reduce Postprandial Blood Glucose in Healthy Adults: A Randomized Cross-Over Trial. Nutrients. 2023 Oct 27;15(21):4569. doi: 10.3390/nu15214569. PMID: 37960222; PMCID: PMC10648557.
  9. Healthline: 6 Foods that Increase GLP-1 Levels
  10. Megur A, Daliri EB, Baltriukienė D, Burokas A. Prebiotics as a Tool for the Prevention and Treatment of Obesity and Diabetes: Classification and Ability to Modulate the Gut Microbiota. Int J Mol Sci. 2022 May 29;23(11):6097. doi: 10.3390/ijms23116097. PMID: 35682774; PMCID: PMC9181475.
  11. Carlson JL, Erickson JM, Lloyd BB, Slavin JL. Health Effects and Sources of Prebiotic Dietary Fiber. Curr Dev Nutr. 2018 Jan 29;2(3):nzy005. doi: 10.1093/cdn/nzy005. PMID: 30019028; PMCID: PMC6041804.

*These statements have not been evaluated by the Food & Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease. The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern.