Disclaimer: This article may contain affiliate links, which means that Hearst Magazines and Yahoo may earn commission or revenue on some items mentioned. If you have ever attempted to increase your protein intake to build muscle mass, boost energy levels, or shed some pounds, you understand the struggle of meeting those daily protein goals. It can sometimes feel like a daunting task, almost like a full-time job. However, focusing solely on protein may not be enough. It is equally essential to ensure you are consuming an adequate amount of fiber for both digestion and weight loss benefits. But fear not, incorporating more fiber into your diet can be a simple process.
According to registered dietitian Keri Gans, fiber is like a magical ingredient for weight loss. Research published in Obesity Science and Practice in 2024 indicates that maintaining a high-fiber diet, along with sufficient protein intake, can significantly aid in weight loss. Meet our expert panel: Keri Gans, RD, author of The Small Change Diet; Katie Hake, RDN, nutritionist at Indiana University Health; and Marissa Karp, RD, founder of MPM Nutrition.
The advantages of fiber consumption extend beyond weight loss. Katie Hake emphasizes that fiber can help lower cholesterol levels, reducing the risk of heart disease. Additionally, it can slow down food digestion, regulating blood sugar levels, which is particularly beneficial for individuals with diabetes. Moreover, incorporating fiber into your daily diet supports a healthy digestive system, preventing bloating and constipation.
Eager to enhance your fiber intake? Here’s everything you need to know about incorporating fiber for weight loss and increasing your daily consumption.
What is the most beneficial type of fiber for weight loss?
While there are various types of fiber, soluble and insoluble fiber are the primary forms that aid digestion. Although there isn’t a single superior fiber type for weight loss, dietitian Marissa Karp recommends consuming both soluble and insoluble fibers to maintain regular bowel movements and promote overall well-being.
Here is a breakdown of the different types of fiber and their roles in the body:
– Soluble fiber: Found in foods like oats, nuts, and seeds, soluble fiber acts as a “broom,” assisting in digestion. It forms a gel-like substance when dissolved in water, aiding in lowering cholesterol, regulating blood sugar, and promoting healthy bowel movements.
– Insoluble fiber: This type of fiber adds bulk to stool and stimulates bowel movements by drawing water into the colon. Foods such as cabbage, brown rice, and dark leafy vegetables are good sources of insoluble fiber.
– Fermentable fiber: Similar to probiotics, fermentable fiber supports the growth of beneficial gut bacteria. Sources include beans and garlic.
– Dietary fiber: Naturally occurring in plant-based foods, dietary fiber aids digestion.
– Added fiber: This type of fiber is extracted from plant sources and added to processed foods to increase their fiber content. For example, tapi
To achieve your goal of increasing fiber intake, spread your servings throughout the day, advises Gans. She recommends including at least eight grams of fiber in each meal. Here are some high-fiber foods:
– Lentils: 7.8 grams of fiber per half cup
– High-fiber bran cereal: 9.1 grams of fiber per half cup
– Navy beans: 9.6 grams of fiber per half cup (cooked)
– Black beans: 7.7 grams of fiber per half cup (cooked)
– Artichokes: 7.2 grams of fiber per half cup (cooked)
– Chia seeds: 39 grams of fiber per half cup
– Split peas: 25 grams of fiber per half cup
– Raspberries: 4 grams of fiber per half cup
– Rolled oats (for oatmeal): 2 grams of fiber per half cup
– Quinoa: 2.5 grams of fiber per half cup
– Barley: 16 grams of fiber per half cup
– Chickpeas: 17.5 grams of fiber per half cup
– Medium pear: 6 grams of fiber
– Half an avocado: 6 grams of fiber
To incorporate more fiber into your diet, try these suggestions:
– Breakfast: Mix chia seeds into your yogurt
– Lunch: Add navy beans to your soup or salad
– Snacks: Eat a medium pear or half an avocado
– Dinner: Include lentils in tacos, chili, or stuffed peppers
Benefits of fiber for weight loss include improved digestion, stomach health, feeling fuller for longer, balanced blood sugar, lower cholesterol, and making healthier food choices overall. Consuming too much fiber, especially through supplements or exceeding age-specific guidelines, can have negative effects.
“The process of dietary guidelines can cause gas, bloating, discomfort, nausea, and even constipation,” says Hake. Again, the best way to avoid going overboard is to avoid fiber supplements. (Tip: It’s also better to get fiber from real foods because it encourages you to eat more nutritious options, which you might not if you rely on supplements—not ideal for weight loss.) If you’re just beginning to monitor and increase your fiber intake, Hake suggests increasing gradually to allow your body time to adjust and minimize symptoms. Drinking plenty of water can also help reduce any likelihood of stomach aches from increasing your daily fiber intake. Do all of that, and you’ll be golden. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
