Many dietitians can agree that a nutrition professional’s favorite F word besides food is… fiber! There are many good reasons why this is true. Dietary fibers’ health benefits range from preventing cardiovascular disease, to possibly decreasing the risk of Type 2 diabetes (1).
The big question that many individuals are asking is: “can fiber really help with weight loss?”. Let’s take a look at what fiber is and break down the answer to the popular question.
What is fiber?
Fiber is defined as the edible portion of plant foods that is resistant to human digestive enzymes and resistant to absorption in the small intestine (2). Dietary fiber is often separated into two categories; soluble and insoluble fiber (5). Some foods that fiber is found in are fruits, veggies, and whole grains.
Health benefits of dietary fiber
Reduced risk of developing (1,3,4):
- Coronary heart disease
- Hypertension
- Type 2 diabetes
- Obesity
However, the researched health benefits do not stop there. Dietary fiber has also been shown to improve digestive regularity, decrease cholesterol absorption, improve immune health, and aid in weight loss (3).
How can fiber help with weight loss?
The research behind dietary fiber aiding in weight loss is strong. Foods higher in fiber tend to be less calorically dense resulting in consuming less food, and overall less calories. Aside from leading to the consumption of fewer calories, dietary fiber may also support weight loss by promoting satiety (the feeling of fullness) and delaying the rate at which food is emptied, allowing for you to stay fuller for longer (5).
A study was performed on an ethnically and racially diverse group of both men and women to evaluate the relationship between dietary fiber intake and the development of obesity. The results showed that women and men with higher fiber consumption had a 30% lower risk of obesity and weight gain (3). That’s incredible!
Satiety
Foods higher in dietary fiber tend to be more satiating leading to the possibility of consuming less overall calories (5). A great example of how fiber rich foods can be more filling is by comparing how satiated you feel eating 100 calories worth of an orange, versus drinking 100 calories worth of freshly squeezed orange juice. Think about it, friend.
The juice is less likely to keep you full in comparison to eating the orange, and that is because the juice has been stripped of its fiber, which can decrease how filling it is.
How much fiber do I need to consume?
According to UCSF Health and NHS, a general rule of thumb for daily dietary fiber intake is 30g/day for adults. It is also advised that your fiber intake should come mostly from food rather than supplements; however it is important to find what works best for you and is most sustainable in the long run.
Some fiber rich foods you can add to your daily diet to help increase your fiber intake are (6):
- Whole grain foods such as whole grain bread, brown rice or oatmeal.
- Fruits and veggies. Fresh produce is always great but frozen produce can also be a more accessible option. My favorite fiber rich fruits and veggies are raspberries, apples, and potatoes.
Beans and legumes such as lentils, pinto beans or chickpeas.
The Bottom Line
There are many studies confirming that a diet higher in dietary fiber can aid in weight loss.
Dietary fiber ultimately plays an important role in supporting weight loss by encouraging fullness after a meal, delaying the rate of emptying from the stomach, and affecting the digestion of the main macronutrients.
Supporting weight loss is just one of the many great benefits of consuming enough fiber (1,3,4,5). Now after all of that fiber talk, I’m ready to enjoy a sweet and fiber rich apple!
References:
- Lattimer, James M., and Mark D. Haub. “Effects of Dietary Fiber and Its Components on Metabolic Health.” Nutrients, vol. 2, no. 12, 2010, pp. 1266–1289., doi:10.3390/nu2121266.
- Kay, R M. “Dietary Fiber.” Journal of Lipid Research, vol. 23, no. 2, 1982, pp. 221–242., doi:10.1016/s0022-2275(20)38151-7.
- Anderson, James W, et al. “Health Benefits of Dietary Fiber.” Nutrition Reviews, vol. 67, no. 4, 2009, pp. 188–205., doi:10.1111/j.1753-4887.2009.00189.x.
- O’Keefe, Stephen J D. “The Need to Reassess Dietary Fiber Requirements in Healthy and Critically Ill Patients.” Gastroenterology clinics of North America vol. 47,1 (2018): 219-229. doi:10.1016/j.gtc.2017.10.005
- Slavin, Joanne L. “Dietary Fiber and Body Weight.” Nutrition, vol. 21, no. 3, 2005, pp. 411–418., doi:10.1016/j.nut.2004.08.018.
- “Position of the American Dietetic Association: Health Implications of Dietary Fiber.” Journal of the American Dietetic Association, vol. 108, no. 10, 2008, pp. 1716–1731., doi:10.1016/j.jada.2008.08.007.
This post was co-written by an aspiring dietitian/nutrition student, Leslie G.
