Can Fiber Help You Lose Weight Healthily?

One of the biggest reasons diets can be so tricky is that they can leave you feeling very hungry. The hungrier you get, the more likely you are to snack on unhealthy foods, which will increase your calorie intake. That’s where fiber comes in, so Can Fiber Help You Lose Weight? Obviously, with the increase in calorie intake, any weight you have already lost is very likely to come back. Losing weight is never an easy process, and half the time, we pick up what we lost when we change our routine again.

The question is Can Fiber Help You Lose Weight? This is because there are easier ways to lose weight without feeling hungry all the time. The answer is yes; fiber can be exactly what you need to keep you full and losing weight. However, incorporating an exercise regime into your plan and foods high in other nutrients besides fiber is crucial. If you don’t get enough other nutrients, you may still end up feeling hungry.

Yes, You Can Lose Weight Eating Fiber.

Both soluble and insoluble fibers are good for gut health. However, the primary fiber linked to weight loss is soluble fiber. The question is, why? Research has shown that diets with more significant amounts of fiber are more helpful in losing weight than others. One of the ways that this works is by decreasing your appetite.

Soluble fiber is a natural appetite suppressant making it an excellent way to reduce your calorie intake. This works because soluble fibers help in the regulation of many hormones in the body that cause hunger.

Other studies have shown that instead of reducing hunger, it makes you feel full. Another way that appetite is suppressed is by the slow movement of food through the digestive tract. When glucose is slowly released, insulin is also slowly released, making you feel less hungry.

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Soluble Fiber And Gut Bacteria

The body does not do the digestion of fiber. This allows the fiber to get to the gut without necessarily being changed much. Certain enzymes present in the gut bacteria can digest the soluble fiber promoting your gut health. This soluble fiber will also behave like a prebiotic that will give nutrients to the bacteria. This fermentation process will produce enough fatty acids with short chains to reduce belly fat.

Short-chain fatty acids might help you regulate your body’s fat metabolism by increasing the speed you burn overweight. In addition, your body could also decrease the space available for fat storage, which will both lead to loss of weight.

There seems to be a connection between the amount of short-chain fatty acids in your body in comparison to belly fat. These fatty acids also reduce the risk of colon cancer, but this is still undergoing trials. This fiber will also always keep the bacteria in your gut healthy. This allows it to take out proper bodily functions without any mistakes.  

How Fiber Helps Lose Belly Fat?

There are two types of fiber in the foods we eat today, including soluble and insoluble fibers. Both of them work differently on our bodies, and both have advantages and disadvantages. For example, soluble fiber can mix with water in the body to make a gel-like material that reduces the speed at which digested food moves to the gut. You can also read How To Lose Weight Gluten And Dairy Free

It can also decrease the speed of digestion to keep your body fueled for longer. Insoluble fiber cannot mix with water, but instead, we use it to give more body to stool. Fiber is an excellent way to prevent constipation that can come from a variety of causes. It is proven that adding more fiber to your diet can increase the amount of belly fat you lose. For some reason, the foods that work best have a combination of those fibers.

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11 Best High Fiber Foods To Lose Weight

There are many tasty foods that you can add to your diet to increase your fiber intake. Some of these foods include sweet potato and legumes, both of which are pretty yummy. By incorporating these essential nutrients into your body, you promote gut and bodily health.

1. Avocado


Low in carbohydrates and high in healthy fats, avocado is a good fruit for losing weight. In addition, they contain about 10 grams of fiber in 1 cup of avocado, making them a good fiber source. Besides their fiber and healthy fat content, the nutrients and vitamins you find in them are also beneficial to your health.

Some of these minerals include magnesium and potassium. In addition, this fruit is packed full of soluble and insoluble fiber, making it ideal for a weight loss program.

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2. Raspberries

With 1 cup of raspberries holding about 8 grams of fiber, they are an excellent snack to get your metabolism rolling. Besides having a high fiber content, they are also a very nutritious berry high in vitamin C and manganese.

In addition, raspberries are a good source of antioxidants that will help keep your body healthy. Being as versatile as they are, you can use them in breakfast bowls as well as smoothies without worrying about gaining weight.

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3. Artichoke


Artichokes are not often heard about because they are just not as easily found as other foods. Many people also don’t like the taste. Still, if prepared properly and well, artichokes can become a new favorite in your diet.

One artichoke holds about 10.3 grams of fiber, which is too high and good for the gut. This adds up to about 8.6 grams/100 grams of artichoke. Artichokes can also help lower your cholesterol.

4. Lentils

As cheap as they are, lentils are a staple in more impoverished families and are a great way to help lose weight without buying a complicated diet plan. They contain about 15.6 grams of fiber per one cup of lentils that are cooked. They are also super high in protein, making them a good meal for energy if needed. It is also a great way to help drop the pounds.

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5. Kidney Beans

With a whopping 11.3 grams of fiber in every cup of a cooked kidney bean, it should be a staple in your pantry. Beans are high in protein and fiber, but they are essential for ingesting many other nutrients and other vitamins. Some of the right vitamins found in kidney beans are iron, manganese, folate, and potassium.

6. Split Peas

Split Peas

Peas are dried and peeled and then split in half to give you split peas. They don’t contain much more than fiber and proteins. A Cup of split peas that you have cooked will provide you with about 16.3 grams of healthy fiber to keep you filled.

Split peas are very versatile, and you can use them in various dishes to add some flavor to your life. They are also not that expensive to buy, making them a healthy investment.

7. Oats

Most people think of breakfast when making oats, but there are other ways to use it. People regard oats as one of the healthiest grains that you can find on earth today.

It contains about 16.5 grams of fiber per one cup of raw oats, so they do pack quite the punch of fiber. Besides the health benefits, oats are just a hot and tasty meal to have for breakfast.

8. Popcorn


If you are struggling to get enough fiber into your diet, no matter how hard you try, this might be the right snack for you to have. Popcorn is so delicious, and it can add a bunch of fiber to your diet without you having to do much work.

Besides that, you can decide what toppings to put on and make your popcorn your own. With 1.2 grams of fiber in 1 cup of popcorn, it is an excellent way to add fiber to the equation.

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9. Almonds

Almonds are famous for several reasons, but their taste is most important. The almondy flavors and smell make it a great food to add a few grams of fiber to your diet. With 3.4 grams of fiber in each ounce, you can have it as an afternoon snack or even add some almond milk to your coffee in the mornings. They are a more expensive tree nut, though, so you are better off with a cheaper option if budget is a problem.

10. Chia Seeds

Chia seeds are pretty exciting and unique in looks. They are also a very high source of dietary fiber, no matter what way you prepare them. Almost all of the carbohydrates you find in chia seeds are fiber, which will decrease your calorie intake.

At the same time, you will be getting enough nutrition to get through the day with 10.6 grams of fiber for every ounce of dried seeds.

11. Dark Chocolate

Dark Chocolate

To make sure you don’t crave any junk food, you can have a little bit of dark chocolate now and then. This fiber-rich chocolate will make you feel naughty and nice because you won’t gain weight from eating it.

You can use it in a lot of different ways, such as plain or in a sauce. You could even use it on the right piece of meat. It has about 3.1 grams of fiber per ounce.

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Happy Weight Loss Journey

Finding a way to incorporate all of these foods into one diet is the best way to see fast results from Can Fiber Help You Lose Weight? It might even make you feel motivated quicker and for longer than most people.

It is excellent to help you stay full and lose weight if paired with the right food. Keeping yourself full will prevent any cravings you have so that you don’t ingest any unnecessary calories. There are so many food addictions out there today.

You could probably develop some of the highest-fiber meals you will ever encounter using all of these options. Fiber can be essential for weight loss, so make sure you eat enough of it to stay whole.

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