The Fiber:Weight Management Connection

You probably already know a high fiber diet is important for good health. It prevents constipation, and reduces the risks of colon cancer, heart disease and diabetes. It has also been known for some time that fiber helps maintain an ideal weight. This new study adds to the growing body of evidence demonstrating the importance of fiber in the diet, and especially as it pertains to weight. 

The Fiber and Weight Loss Link

A new study from the University of Illinois shows increasing fiber in the diet may have the potential to assist in weight loss when made part of a long-term, daily diet. Researchers think the link between adding additional fiber and weight is related to a shift in the ratio of gut bacterial populations toward more bacteriodetes (associated with being lean) and fewer firmicutes (associated with overweight and obesity). The study also found the beneficial changes didn't last when the study participants went off the higher fiber diet and back to their normal diets.

Even though it isn’t for certain that a high fiber diet will directly lead to weight loss, studies have shown a higher fiber diet is protective against obesity. 

Are You Getting Enough Fiber? 

Most Americans aren’t eating enough fiber with the average adult only eats 15 grams of fiber per day! According to the Institute of Medicine, the daily fiber recommendations are as follows:

Men over 50: 30 grams

Men under 50: 38 grams

Women over 50: 21 grams

Women under 50: 25 grams

Where To Get Fiber?

Most people get their fiber from vegetables, fruit, legumes, beans, and whole grains (oatmeal, 100% whole wheat bread, etc.). Freshly ground flaxseed and psyllium seed are also excellent sources of fiber.

It's also possible to get fiber from supplements. The amount of fiber in a fiber supplement varies from brand to brand, but usually ranges from 6-10 grams per serving. With that said, a fiber supplement can be used as a way to top off your fiber intake in order to meet the daily recommendation.

Tips to Add More Fiber to Your Diet

1. Start your day with a whole-grain cereal that has at least 5 grams of fiber. Look at the list of ingredients to be sure the whole grain (such as whole wheat, whole rye, or whole oats) is first on the list.

2. Read labels and choose foods with at least a few grams of fiber per serving. A good source of fiber has 2.5-4.9 grams of fiber per serving. An excellent source has 5 grams or more per serving.

3. Use whole-grain breads with at least 2-3 grams of fiber per slice for sandwiches.

4. Choose whole fruit over juice. Whole fruit can have as much as twice the amount of fiber as a glass of juice.

5. Toss beans into your soups, stews, egg dishes, salads, chili, and Mexican dishes. Substitute beans for all of the meat in at least one vegetarian meal per week.

6. Experiment with international cuisines (such as Indian or Middle Eastern) that use whole grains and beans in main dishes.

7. Snack on raw vegetables with bean dip or hummus.

Bottom Line: Eat your favorite high fiber foods every day because what you eat does drastically affect the bacteria quality in your gut. Increase your fiber intake if you want a healthier gut and hope to lose weight.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Reference:

Holscher HD et al. Fiber supplementation influences phylogenetic structure and functional capacity of the human intestinal microbiome: follow-up of a randomized controlled trial. Am J Clin Nutr. Nov 12, 2014.