Can Fiber Increase Fat Loss In People?
Some fat burner supplements include glucomannan which is a fibrous plant because there is evidence fiber can contribute to weight loss.
LAST UPDATED: March 2019 by Ben.
References are available at the bottom of the page to support the article.
Does fiber increase fat loss?
Contemporary research is revealing that dietary fiber could be a route to sustained fat loss…
A lot of people may neglect their intake of fibrous nutrients, however, if you are looking to burn fat, it may require further consideration. [1]
As such, it is of great interest to us.
Introduction
There’s a number of easy ways to tell if you are not getting enough fibrous foods in your diet, these can include:
– Weight fluctuations
– Constipation
– Stomach issues
If you suffer from either of these issues it is trademark signal that you are not getting enough roughage in your diet and you should increase it.
Dietitians often advise people to consume more fiber and it consists of the protective layer of fruit, vegetable or grain.
To include sufficient dietary fiber can have a number of health benefits that are often overlooked.
But these included and are not limited to:
– Weight loss
– Reduce the risk of type 2 diabetes
– Reduced risk of heart disease
Diabetes Study
A study from 2014 involving Indian people with diabetes illustrated that fibrous food intake is related to cholesterol levels.
And, in order to keep your gut healthy a high amount of fiber and water needs to be consumed to keep moving food through your digestive tract. [2]
Both of which most people do not either drink enough of or eat enough of. Thus they can face varying problems.
Which Fiber?
In addition to an increase of dietary fiber consumption, it is important to understand that there are two types of fiber:
- Soluble
- Insoluble
The former related to the soft fiber that the body can digest such as oats, citrus fruits and root vegetables.
The latter is what is called roughage.
This keeps your bowel healthy and can ease constipation. Food types include nuts, seeds, potatoes, cereal and bran.
How much should we consume?
Organisations such as the American Heart Foundation recommend 25 grams daily for adults based upon a 2000 calorie diet. [3]
There are slight variants depending on age and gender with up to 38 grams recommended for men under the age of 50.
There’s also no such thing as eating too much fiber, so do not worry you may be getting too much. It will considerably improve many health functions.
Take a look at these facts regarding fiber…
1. You need to eat vegetables, fruit and nuts to get the required fiber for healthy function.
These are the only reliable sources of fiber but consider including avocados, berries, pumpkin seeds, flax, and walnuts.
2. While many high fibrous foods contain carbohydrates your body cannot actually digest fiber.
This fiber which is part of the sugar content means that you’ve reduced the amount of sugar that you have consumed.
This is why it is good to eat an apple over a sugar laden drink.
3. Low fiber in a children’s diet can cause obesity.
Those children who do not eat beans or lentils and whole grains are more susceptible to digestion issues such as constipation and bloating.
It can also cause sugar dysregulation which can lead to cravings and obesity.
4. High levels of fiber are related to weight loss.
Those who avoid a high fiber diet in favor of a diet which includes processed foods and a high GI make the blood sugar levels rise quickly.
This results in more insulin released than required. Higher insulin levels in conjunction with a high level of sugar being consumed leads to obesity. [4]
Conclusion
The supporting studies of this review all point towards ensuring that people should eat plenty of fibrous foods to ensure that there is adequate movement in your digestive tract and that fibrous foods can regulate blood sugar levels.
Therefore, to avoid unwanted fat mass, you should ensure you eat plenty of fiber.
References
[4] Impact of Dietary Fiber Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes. Weickert MO, Pfeiffer AFH. J Nutr. 2018 Jan 1;148(1):7-12. doi: 10.1093/jn/nxx008. Review. PMID: 29378044
