It’s possible that eating foods with soluble fiber can help you lose weight. It is also beneficial to health in other ways.
The importance of fiber as a nutrient is sometimes underappreciated.
Fiber, in its most basic form, refers to carbs that cannot be broken down by your digestive system. According to whether or not it is able to dissolve in water (the definition of “soluble”), it is given the label of either “soluble” or “insoluble” (insoluble).
Most of the time, insoluble fibers act as bulking agents, which means they add more substance to your stool. On the other hand, some kinds of soluble fiber can have a substantial impact on both your health and your metabolism, in addition to your weight (1).
This article discusses the role that soluble fiber may have in assisting with weight loss.
- Beneficial Microorganisms in your Digestive tract are Nourished by Fiber.
- Beneficial Bacteria play a role in the Reduction of Inflammation
- There is some Evidence that Viscous Fiber might Suppress appetite, so assisting you in Eating less
- Does Using fiber Supplements lead to significant weight loss?
- Sources of Viscous fiber in Abundance
- At Last
Beneficial Microorganisms in your Digestive tract are Nourished by Fiber.
It is believed that there are 100 trillion bacteria living in your gut, most of which are located in your large intestine (2).
These bacteria, together with the other microorganisms that are located in your digestive tract, are typically referred to as the gut flora or the gut microbiome.
Numerous bacterial species each contribute significantly to one or more vital elements of human health, such as the regulation of glucose levels in the blood, immunity, and even cognitive processes.
To maintain their own health, bacteria, like all other species, must consume sufficient food.
This is where soluble fiber — which makes up the majority of total fiber — comes into play. Your body is able to process soluble fiber relatively unaltered, and it ultimately makes its way to the beneficial bacteria in your gut, where they can digest it and convert it into energy that your body can use.
The type of fiber that is beneficial to the bacteria in your digestive tract is referred to as prebiotic fiber or fermentable fiber. It is well acknowledged to be quite advantageous for one’s health and weight.
There are several insoluble fibers that also serve the role of prebiotics. One example of this is resistant starch.
Beneficial Bacteria play a role in the Reduction of Inflammation
The influence that bacteria in the gut have on the inflammation that persists over time is well established.
They are responsible for the production of essential nutrients for your body, such as the short-chain fatty acids that are essential for the health of the cells in your colon.
This results in less inflammation in the gut and benefits in other inflammatory illnesses connected to the gut.
Chronic inflammation, on the other hand, can start to attack your body’s own tissues, which is a major cause for concern. Acute inflammation, which only lasts for a short period of time, is considered to be beneficial because it assists your body in fending off foreign invaders and repairing damaged cells.
Chronic, low-grade inflammation has a significant role in the development of practically all chronic Western diseases, such as cardiovascular disease, Alzheimer’s disease, and metabolic syndrome.
Several observational studies have shown that consuming a high-fiber diet is associated with reduced levels of inflammatory markers found in the bloodstream.
There is some Evidence that Viscous Fiber might Suppress appetite, so assisting you in Eating less
For weight loss, a calorie deficit is required to be maintained. This indicates that your body needs to be expending a greater amount of calories (energy) than it is taking in.
Calorie counting is helpful for many individuals, but it might not be essential for you if you make smart meal choices instead.
Your calorie consumption can be lowered by anything that successfully suppresses your appetite. Because you will have less of an appetite, you may find that you lose weight without even noticing it.
It’s a common misconception that fiber may control your hunger levels. Nevertheless, the data implies that just one particular kind of fiber is responsible for this impact.
A recent analysis of 44 research found that while 39% of fiber treatments boosted feelings of fullness, just 22% reduced the amount of food that participants consumed.
When it comes to suppressing hunger and cutting down on food consumption, viscous fiber is superior to other types. When describing a material, the terms “viscosity” and “thickness” are often used interchangeably. For instance, honey has a viscosity that is significantly higher than that of water.
In the presence of water, viscous soluble fibers including pectins, beta-glucans, psyllium, glucomannan, and guar gum all become more viscous and combine to produce a gel-like material that resides in the digestive tract
This gel reduces the rate at which your stomach empties, which speeds up the digestion and absorption processes. As a consequence, one has a sensation of fullness that lasts for a longer period of time and noticeably less hunger.
There is some evidence to suggest that the benefits of fiber on weight reduction primarily target belly fat, which is the dangerous fat that is stored in the abdominal cavity and is highly connected with metabolic disorders.
Does Using fiber Supplements lead to significant weight loss?
Isolating the fiber found in plants is the standard procedure for manufacturing fiber supplements.
Although these isolated fibers could have some positive effects on health, there is little and conflicting data to support their use for weight loss.
Psyllium and guar gum, both of which are soluble and viscous fibers, were shown to be useless as weight reduction supplements in an extremely comprehensive review research (23Trusted Source).
Glucomannan, a fiber that is derived from the konjac root, is one prominent exception to this rule.
People who are overweight or obese have a lot of room for improvement when it comes to weight loss thanks to this extremely viscous dietary fiber.
On the other hand, supplementation with individual nutrients seldom makes much of an impact when used alone. It is recommended that fiber supplements be used in conjunction with other healthy weight loss measures for the best possible results.
Although glucomannan and other soluble fiber supplements are a viable choice, it is recommended that you base the majority of your diet on whole plant foods rather than taking these kinds of supplements.
Sources of Viscous fiber in Abundance
Foods derived from plants are the only sources of viscous fibers. The following are rich sources:
Tofu and other legumes
Brussels sprouts oats
If you are thinking about switching to a diet that is higher in fiber, you should remember to make the transition slowly so that your body has time to acclimate.
If you increase your fiber consumption too rapidly, you may have unpleasant side effects such as abdominal pain, cramping, and even diarrhea.
Consuming a greater quantity of foods that are high in fiber, particularly viscous fiber, may prove to be an efficient method for weight loss.
However, similar to other approaches to losing weight, it won’t lead to long-term outcomes unless you also make significant changes to the way you live your life.
It is important to keep in mind that fiber supplements are likely to have a lesser influence on one’s overall health than entire meals that are rich in fiber.
In addition, keep in mind that one’s weight is not the only factor that determines their overall health. Consuming a high amount of fiber that comes from whole foods might potentially provide a variety of additional health advantages.