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Did you know that 1.9 billion people are overweight or obese in the world today (1)? We all know that eating healthy and exercising regularly can help shake off those extra pounds. No doubt, these are effective methods. However, there is one secret weapon for weight loss you can easily add to your life. It could make a huge difference in your weight loss goals and promote a healthy gut: Fiber!
Did you know that most people do not get enough fiber in their diet? It is estimated that 90% of the American population does not eat enough fiber (2)!Are you one of these people missing out on all the weight loss and health benefits of fiber?
The Benefits of Fiber for Weight Loss
The benefits of fiber are very well known, especially when it comes to keeping your bowel movements regular, and regulating your cholesterol levels. However, research is also shining a light on other astounding benefits of good old fiber, including for weight loss.
- According to an Australian study, 83% of Australians do not consume enough fiber. In addition, 1 in 7 people experience symptoms of poor gut health. These symptoms include bloating, constipation, diarrhea, heart burn, and excessive gas. The study indicated that people who are overweight are more likely to experience poor gut health. What’s more – a high protein diet with a high fiber diet was associated with healthy weight loss! That is because a high protein and high fiber diet can increase fat loss and control appetite (3).
- Individuals who are overweight or obese tend to consume less fiber than those who are normal weight (3).
- Consuming fiber is associated with reducing appetite and increasing the feeling of fullness (3). This can help prevent over-eating, resulting in weight loss.
- A diet high in fiber including fruits, vegetables, legumes, and whole grains can prevent obesity (4). Fiber can help to balance and change the activity of bacteria in the gut (the gut microbiome). As a result, his can help prevent weight gain and obesity (3).
- This study indicated that a low intake of dietary fiber was associated with a high body mass index (BMI)
- This study indicated that fiber supplementation increased weight loss in those with obesity
- Other benefits of fiber include lowering cholesterol, controlling blood sugar levels, improving bowel movements, and improving mood and wellbeing (3)! What’s more? A high intake of dietary fiber is also associated with a lower risk of developing hypertension, coronary artery disease, and stroke (5).
How much Fiber Do I Need?
It is recommended for adult females to consume 25 grams of fiber per day, and for males to consume 38 grams of fiber per day (6).
What Fiber Should I Consume?
Its important to eat a diverse range of fibers for gut health (3). This includes soluble and insoluble fibers. Sources of high soluble fiber include psyllium husks, lentils, and oats. Sources of high insoluble fiber include wholegrains, fruits and vegetable skins, and nuts.
Tips for Increasing Your Fiber Intake
1) Always look at the nutrition label on foods you are thinking of purchasing to see if there is an adequate amount of fiber
2) Add fruits and vegetables to all your meals. High fiber fruits include: raspberries, apples, and bananas. High fiber vegetables include: green peas, broccoli, and Brussel sprouts.
3) Choose whole grains and brown rice.
- Bob’s Red Mill Quinoa has 2 grams of fiber per ¼ cup. This quinoa is 100% whole grain, organic, non-GMO, and gluten-free.
4) Buy nuts and seeds to add to your cereal, salad, soup, yogurt, or oatmeal
- Nutiva Organic Black Chia Seeds contain a whopping 5 grams of fiber per 1 tablespoon! This product is organic, non-GMO, gluten-free, and its also a source of omega-3s.
- Now Foods Roasted Almonds contain 4 grams of fiber per 1/4 cup! This product is non-GMO, gluten-free, vegan and also a good source of protein.
- Bob’s Red Mill Rolled Oats contains 3 grams of fiber per ½ cup. This product is 100% whole grain, non-GMO, and organic.
5) Eat more beans and lentils.
- Eden Organic Black Beans contain 6 grams of fiber per 1/2 cup.
Fiber Supplements – Which one is best for weight loss?
As the statistics show, many people do not eat their recommended daily amount of fiber. If you have a hard time reaching your daily recommended dose of fiber, there are fiber supplements out there.
However, not all fiber supplements are the same. According to this study, the best type of fiber for long term weight loss and sustained weight loss is a gel-forming, nonfermented fiber, such as psyllium.
Now that you know about all the benefits of fiber for weight loss and a healthy gut, here is a high-quality psyllium fiber product for you to try. By high quality we mean natural and organic, of course!
This fiber is 100% pure, organic, and non-GMO! The powder is to be mixed into water or juice, stirred quickly, and consumed quickly. Since this is a gel-forming fiber, its important to drink it as soon as you have mixed it! Drink lots of water when taking this product (be sure to read the label and/or consult your doctor on how to take the fiber).
Final Word on Fiber and Weight Loss
A healthy gut and healthy weight loss go hand-in-hand. Increase your daily intake of fiber to promote better gut health, and to support your weight loss goals.
Live Well Nourished
Disclaimer: This post contains affiliate links, at no cost to you. If you click on a link and make a purchase, we make a small commission. Read our full disclosure for more information. As an Amazon Associate I earn from qualifying purchases.
(5) Anderson, J. W., Baird, P., Davis, R. H., Ferreri, S., Knudtson, M., Koraym, A., … Williams, C. L. (2009, April). Health benefits of dietary fiber. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19335713
(3) Belobrajdic, D., Brownlee, I., Hendrie, G., Rebuli, M., Bird, T. (2018). Gut health and weight loss: An overview of the scientific evidence of the benefits of dietary fibre during weight loss. CSIRO, Australia. Retrieved from https://www.csiro.au/~/media/News-releases/2018/gut-health-to-tackle-obesity/1800623-Gut-health-and-Weight-loss-Report–Jan-2019FINALlrsinglepag.pdf
(6) Canada, H. (2019, January 22). Government of Canada. Retrieved from https://www.canada.ca/en/health-canada/services/nutrients/fibre.html
(1) Chew, K. Y., & Brownlee, I. A. (2017, July 27). The impact of supplementation with dietary fibers on weight loss: A systematic review of randomised controlled trials. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/S2212619817300207
Hadrévi, J., Søgaard, K., & Christensen, J. R. (2017). Dietary Fiber Intake among Normal-Weight and Overweight Female Health Care Workers: An Exploratory Nested Case-Control Study within FINALE-Health. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5702918/
(2) McRorie, J. W. (2015, March). Evidence-Based Approach to Fiber Supplements and Clinically Meaningful Health Benefits, Part 2: What to Look for and How to Recommend an Effective Fiber Therapy. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4415970/
(4) Slavin, J. L. (2005, March). Dietary fiber and body weight. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/15797686
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