Why Fiber is Essential for Fat Loss

We hear a lot in fad diets that we need to eat fiber to shed the extra weight. But we’re often left with little understanding and guidance when it comes to filling our fiber quota and many elimination diets nowadays are depriving you of enough fiber. What is fiber and how can we get enough?

Fiber is a carbohydrate in plant foods that your body can’t digest. There are two types of fiber: Soluble fiber dissolves in water and swells in your stomach forming a gel like substance that provides bulk. It is very filling and slows the rate of digestion by making it more challenging for the body to break down carbohydrates into glucose, keeping blood sugars stable. It also acts like a sponge and removes excess water, cholesterol and fat.

And insoluble fiber that does not dissolve in water and is not digested or absorbed by the body. It remains relatively intact as it travels through the gastrointestinal tract and adds bulk to stool while speeding up the movement within the digestive system.

Why is it important for fat loss?

Fiber moves down your digestive tract intact, absorbs water, and stretches your stomach. An appetite hormone is then triggered by this “stretch” and sends a signal to your brain that you’re full. Less food, more satiated.

Fiber has nearly zero calories but adds a significant bulk to food. This is especially important for those of you who needs to eat high volume foods in order to feel full after a meal.

Fiber reduces the number of calories you ABSORB. Wait, so eating more high fiber foods will actually decrease my calorie load?? Yep you heard right. Researchers measured energy absorption when you eat a high fiber vs. low fiber diet and found that high fiber diets decrease total calories absorbed! Meaning that if you eat a high fat meal with a lot of fiber, the fiber will bind some of the calories from fat and prevent their absorption.

Fiber keeps your energy levels stable. It turns into gel-like bulk in your intestines and prevents sugar from getting absorbed quickly. This prevents large spikes in blood sugar – meaning no afternoon hunger or energy crash, cravings cycles, or overeating.

Fiber normalizes bowel movements (aka helps you go to the bathroom). It bulks up and softens your stool – a bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool. Good digestion and detoxing is essential for fat loss. Yes, POOP TALK is essential.

If all of this isn’t enough to convince you of the magic of fiber, then many studies have also shown that eating a diet high in fiber can reduce cholesterol levels, the risk of heart disease, diabetes, and cancer. Yep, it’s the magic nutrient.

How can you get more fiber in our diet?

Load up on vegetables. Cauliflower rice, avocados, sweet potatoes, etc.
Green Leafy Vegetables. A lot of them!
Eat fruit. Preferably the whole fruit instead of blended, as the blending breaks up some of the fiber. Berries are your best choice but ALL fruit should have a place in your diet.
Eat legumes. Lentils tend to be the easiest to digest!
Nuts and seeds. Especially pistachios!
Whole grain. Yes, despite the fear around whole grains, scientific evidence points to a significant benefit in those who consume whole intact grains on a consistent basis.