The Best Fiber for Weight Loss
William Read - Nutrition Consultant / Proofreader
William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.

The Best Fiber for Weight Loss

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Best Fiber for Weight Loss

Fiber. You know it’s good for you and your doctor (or maybe your mom) is always telling you to eat more of it. Fiber is a type of carbohydrate that is indigestible. It can’t be broken down by the body and turned into sugar like other carbohydrates. Instead, fiber passes through your digestive tract relatively unchanged. Most people are familiar with fiber for keeping their digestive system regular. 

Certain types of fiber aid in relieving constipation by helping food and other nutrients pass through your digestive system more easily. Getting more fiber in your diet will help you stay regular, which is beneficial for your gut health. However, fiber has many more benefits for your health and may even help with weight loss. Keep reading to learn more about the health benefits of fiber and why is fiber good for weight loss. 

Best Fiber for Weight Loss

Why Is Fiber Good for Your Health?

It Aids In Digestion

Fiber is an important nutrient for digestive health. Your stomach breaks food down into smaller components so the nutrients can be more easily absorbed into your bloodstream and used as energy for your cells. The stuff your stomach can’t break down is eliminated as waste when you use the bathroom. Sometimes your body may have a more difficult time breaking down nutrients and eliminating waste properly, resulting in constipation. 

Constipation occurs when waste can’t move through your digestive tract fast enough. Instead, the waste hardens and makes it more difficult for you to use the bathroom. Fiber is useful for fighting constipation because it helps food and waste move through your digestive system. It creates roughage in your gut that pushes waste out of your system more effectively. 

Also read – How Many Carbs a Day to Lose Weight

It Maintains a Healthy Gut

Fiber is also useful for maintaining your gut microbiome. The gut microbiome is a term that describes the millions of different bacteria, or flora, living inside your stomach and intestines. These bacterias help regulate certain functions in your body such as breaking down food and strengthening your immune system. When an imbalance in gut bacteria occurs, other health problems can arise, such as inflammation. 

Fiber helps to feed good bacteria in your gut, which in turn helps fight inflammation. In fact, studies show that more fiber intake is linked to lower inflammation. But it’s important to note that not all fiber is the same. 

Viscous Vs Non-Viscous Fiber

Fiber is categorized as either viscous or non-viscous (or soluble or insoluble) and they each provide different benefits. Viscous, or soluble fiber, mixes with water in your gut to form a gel-like substance. This gel-like substance moves through your digestive system slowly. It sits in your gut which slows down the absorption of nutrients and results in a longer feeling of fullness. 

Non-viscous, or insoluble fiber, does not mix well with water. Non-viscous fiber creates roughage in your digestive tract that helps food pass through your system. It doesn’t digest well and instead passes through your system without breaking down much at all. Insoluble fiber intake is recommended for preventing constipation. 

Fiber and Weight Loss

What Does Fiber Do for Weight Loss?

Now you know why fiber is good for your health but is fiber good for weight loss? Fiber adds bulk to your diet which is more difficult to digest. Eating more fiber, specifically viscous fiber, slows down the rate of nutrient absorption which makes you feel fuller longer. It helps to reduce your appetite, meaning you are more likely to eat fewer calories. 

Fiber can help stave off hunger and cravings so that you are less tempted to eat unhealthy snacks. By reducing your food intake, fiber helps you to lose weight through a calorie deficit. Additionally, fiber helps your body balance cholesterol levels and control blood sugar and insulin spikes, which can contribute to weight gain

How Much Fiber Per Day To Lose Weight?

So, how much fiber do you need to lose weight? The daily fiber recommendations for adult women are 25 grams per day. Ideally, you should spread your fiber intake out throughout the day with high-fiber snacks for weight loss. If you’re not used to eating a lot of fiber, however, be sure to incorporate it slowly into your diet to avoid gastrointestinal problems. 

Also read – All About Fat-Free Diets

The Best Sources of Fiber for Weight Loss

Fiber is found in plant-based foods such as fruits and vegetables. Most plant foods contain a mix of both soluble and insoluble fiber. It would help if you aimed to eat healthy foods rich in fiber for weight loss. While both soluble and insoluble fiber foods benefit your health, soluble fiber foods are the best to lose weight. 

The Best Sources of Fiber for Weight Loss

Healthy Fiber Foods for Weight Loss

The best sources of healthy fiber are fruits, vegetables, seeds, and nuts. Besides being high in fiber, these foods contain essential vitamins and nutrients that are good for your health. Below is a list of soluble fiber foods for belly fat and weight loss:

  • Apples
  • Beans
  • Peas
  • Citrus fruits
  • Oats
  • Carrots
  • Barley
  • Psyllium 
  • Brussels sprouts
  • Avocados
  • Sweet potatoes 
  • Broccoli
  • Pears 
  • Figs
  • Apricots
  • Flax seeds
  • Sunflower seeds
  • Hazelnuts 

Consume more of these foods in your diet to support your weight loss efforts. Make sure you have at least one source of soluble fiber on your plate at every meal.

Some ideas for including more soluble fiber in your diet could include:

  • Sprinkle sunflower or flax seeds on top of your oatmeal for breakfast
  • Make a fruit salad for dessert – Make sure to include apples, pears, citrus fruits, and other high-soluble fruits
  • Snack on dried fruits and nuts in between meals
  • Make a vegetable stew with high-fiber veggies like potatoes, peas, carrots, or beans
  • Drink more smoothies and be sure to include plenty of soluble fruits and veggies
  • Try a fiber supplement powder for quick, easy fiber intake

The 3 Best Fiber Supplements 

Having difficulty getting enough fiber through diet and nutrition alone? A fiber supplement makes reaching your daily fiber intake goal much easier. Fiber supplements come in multiple forms including powder, capsule, and gummy candy. Consider taking a fiber supplement as part of a healthy diet for natural weight loss. Below are 3 of the best fiber supplements for weight loss:

Metamucil Fiber Gummies

Metamucil fiber gummies are perfect for people who can’t swallow capsules and dislike powder supplements. The yummy orange-flavored gummy supplements taste more like candy than a healthy fiber supplement. Each serving contains 5 grams of 70% soluble fiber to keep you feeling full and 30% insoluble fiber to aid in digestion. 

Benefiber Powder

Benefiber powder supplement is made from the milling byproduct of wheat, known as wheat dextrin. Wheat dextrin powder is tasteless and dissolves easily in hot or cold beverages. Benefiber can easily be added to your morning coffee, or tea, or added to juices, or smoothies. You can also use it in your cooking because it doesn’t thicken. 

Powder supplements are an alternative to gummy or capsule supplements. You can make Benefiber powder a regular ingredient in your pre, or post-workout shakes or smoothies. It’s an easy way to sneak in more fiber with a meal you consume daily anyway. Benefiber powder contains only soluble fiber, making it ideal for those who are trying to lose weight or lower their blood sugar. 

Citrucel SmartFiber Caplets

Citrucel SmartFiber caplets contain the soluble fiber, methylcellulose. Like Benefiber powder, Citrucel SmarFiber caplets are 100% soluble fiber. The caplets are designed to be dissolved in cold water before consumption. 

Guide to Choosing a Fiber Supplement

When choosing a fiber supplement for weight loss, consider what works best for your needs. If you are busy and on the go, a lot, of gummy or quick-dissolving powder supplements may be easier for you to remember to take. 

Also, consider the type of fiber. Remember, not all fibers are the same. Soluble fiber is best for appetite and blood sugar control, while insoluble is best for aiding constipation and gut health. 

Be sure you check the label before purchasing to ensure it contains the type of fiber best for your needs. You should also look for fiber supplements with no added sugar. It’s common for supplement brands to sneak in sugars or other ingredients to make their product taste better and last longer. If your fiber supplement contains sugar, it could derail your weight loss efforts. 

Is Fiber Good for Weight Loss?

Incorporating more fiber into your diet has multiple health benefits, including weight management. Fiber is not a magic pill for weight loss, but it can aid in your weight loss efforts. 

Soluble fiber acts as an appetite suppressor that can make consuming fewer calories more achievable. While getting more fiber through your diet is ideal, fiber supplements provide the same benefits and are easier to consume. 

Including more fiber in your diet can help you reach your weight loss goals. Combined with a healthy diet and regular exercise, you will see results much faster. If you’re ready to lose those stubborn pounds for good, make sure you’re getting enough fiber. A little extra bulk goes a long way. 

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William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.