How To

Amazing Facts About How Does Fiber Help In Weight Loss

Written by

4.6/5 - (115 votes)

When it comes to losing weight, many people think that eating fewer calories is the only way to achieve weight loss. However, what many people don’t realize is that eating fewer calories is only one component of weight loss. It’s also essential to eat foods that provide adequate nutrients and satiety so that you feel full and don’t overeat. Fiber, which is found in fruits, vegetables, and whole grains, helps to do just that.

So, The first question that arises in your mind is “ What is fiber? 

And the second definite question is: How does fiber help with weight loss? 

Let us help you,

So, In short words carbohydrates, one of the kind is called fiber which is further divided into two categories Insoluble fiber and soluble fiber.

Read Also: How to Burn Belly Fat EXTREMELY Fast

Insoluble fibers primarily serve as bulking agents, not to the weight but to add bulk to your feces. On the other hand, soluble fiber can literally affect your body system or we could say metabolism, and can also act as an agent that adds up to your weight.

Now even you could answer the second question, Hence Losing weight is difficult, but adding a low-calorie, calorie-dense food to your diet can make it easier. Fiber is one such addition. Research shows that eating more fiber can help you eat less and lose weight. That’s because fiber helps you feel full longer, which helps you avoid overeating.

One serving of oat fiber contains about 8 grams of fiber, which is about the same amount of fiber as in a cup or handful of Raspberries. Fiber helps to keep you feeling full so that you eat fewer calories and lose weight.

Read Also: Gluten-Free Diet Plan For Weight Loss

Isn’t It Amazing? If You Are Still In Doubt Let’s Discuss How Fiber Help In Weight Loss

1. Helps To Function Gut Flora

Certain Insoluble fiber and prebiotic fiber (one of the types of fiber.) help in functioning our gut bacteria or flora better which in turn keeps our digestion healthy and makes the immune system stronger.
Examples of a few prebiotic fibers are almonds, chicory, garlic, and a lot more.

2. Reduces Inflammation

The human body produces fatty acids known as shot chains which in turn feed the cells. All this happens through gut bacteria and leads to reduced inflammation and improvements in related inflammatory disorders.
Hence eating good fiber helps to end that inflammation.

3. Fiber Reduces Appetite

Anything that suppresses your appetite can help you eat fewer calories. You may lose weight without even thinking about it if you have reduced hunger.
Fiber is frequently thought to reduce appetite. However, this impact is limited to a certain kind of fiber.
The higher the viscosity of the fiber, the better it is at suppressing hunger and food intake.

4. No More Sugar Cravings

You may think that eating fiber is only good for keeping your digestive system healthy. But dietitians know that eating high-fiber foods is one of the best ways to maintain steady blood sugar levels, which helps prevent sugar cravings. This can be especially helpful when you’re trying to avoid sugar crashes, which often cause sugar cravings. When you eat a diet high in fiber, your blood sugar levels stay more stable, which prevents sugar cravings.

5. Healthy Heart

Fiber promotes a healthy heart too other than just weight loss, it reduces the risk rate of cardiovascular disease.

Hopefully, this clears the doubts.

How Does Fiber Help In Weight Loss
How Does Fiber Help In Weight Loss

Have A Look At Top High Fiber Foods One Can Always Rely On When The Craving Calls!

1. Apples

An apple a day keeps the fat away. It contains almost  2.5 grams of fiber to keep you healthy. So, when you feel a little hungry again while dieting, maybe you can have 2 apples a day.

2. Pears

A pear equals 6 grams of soluble fiber which helps to lower cholesterol and controls digestion, isn’t it fantastic?

3. Whole Wheat Pasta

All our pasta lovers on diet don’t worry we got you pasta!
It’s healthy, nutritious, and it’s fiber. So, why say no? Go on, eat your healthy whole wheat pasta filled with 7 grams of fiber. 

4. Popcorn

Yes, you read it correctly, it’s popcorn! A great way to keep your digestive system happy and cravings away. It also improves bowel movements. It contains 13 grams of fiber.

5. French Fries (Sweet Potato )

This is amazing news for all the french fries lovers who are craving day and night about it but are on a diet. Don’t get us wrong we are recommending you high fiber fries with 3.8 grams of fiber in them but in a twisted version of sweet potato french fries. It contains vitamins and promotes the immune system and good gut health.

6. Berries

Sweets calling you? Nothing can beat them but one can always opt for fruits like Raspberries or maybe blackberries. They have the most fiber and contain rich antioxidants. Make your special recipe like smoothies to ditch those sweet calls.

 These were some tasty listings to go for! 

After reading all this you must think about going on a high dietary fiber. However, every coin has two sides. 


1. Health Benefits

Fiber helps with bowel regularity, heart health, blood sugar control, and cancer risk reduction, among other benefits.

2. Weight Loss

Dietary fiber promotes weight loss because it is filling and low in calories. When you consume more high-fiber foods, you have less place in your diet for fewer nutrient-dense meals, such as refined carbs. Fibrous foods, rather than higher-fat sources like red meat, can be a healthy source of lean protein.

3. Sustainability

Consuming a high-fiber diet is both safe and healthful in the long run.


1. Gas Problems

High-fiber meals, particularly beans, have a bad reputation for causing intestinal gas. Yes, they can produce or exacerbate intestinal gas. It may be humiliating, but it is completely safe and indicates that the healthy bacteria in the stomach are doing their job. And prebiotic fiber can help to reduce the odor of that gas.

2. Bloating

Both gas and bloating are caused by ingesting too much fiber is too short a period. So, if you want to adopt a high-fiber diet, start slowly. Add fiber gradually so that your digestive system can manage it.

To summarize, Some people may not comprehend how to increase their fiber intake while also eating healthily if there are no official recommendations to follow. A high-fiber diet that contains a range of nutritional foods might be a healthy choice. A high-fiber diet combined with an excess of processed foods and added sugars is not a balanced approach to health. So choose wisely or go to a nutritionist.

Common Myths About Fiber

1. Fiber Is of One Type Only

Indeed, nourishment names cluster “dietary fiber” under one heading. However, there are two distinct sorts of fiber: Insoluble and dissolvable. You require both since they both have beneficial health effects and are good for your stomach.

Insoluble fiber is roughage or dry fiber. It beefs up your stool, moving things through your gastrointestinal system to ease obstruction. It is regularly found in wheat, entire grains, seeds, and the skins of foods grown from the ground.

Dissolvable fiber ties to water to frame a gel in your intestinal system and dials back absorption, balancing out your glucose to forestall spikes that leave you hungry. It additionally gives your body more opportunity to ingest supplements and gets cholesterol to bring down your general levels. What’s more, like insoluble fiber, it keeps things traveling through your gastrointestinal system to keep you accustomed. You can find it in bananas, beans, lentils, chia seeds, hemp, and flaxseed.

2. Eating Cereal Is The Best Way To Consume Fibers

As a rule when individuals feel that entire grain or wheat cereal is the best way to meet their fiber needs in a day. Be that as it may, most brands have a great deal of added sugar. Some are higher in sodium and some are very handled. Instead of going to high-fiber-handled food sources,  people should decide on food varieties that are normally high in fiber. Beans, lentils, stringy vegetables, chia seeds, flaxseeds, hemp seeds, and almonds are all examples of high-fiber foods.

Hydration Is One Of The Important Factor

When you incorporate fiber into your routine, you must drink lots of water. It helps bowel movements to function better and keeps you regular. However, you have to make it a habit to get desired results.


Hence with this, we get to know fiber is great for losing weight specifically Insoluble fiber if you are looking for a good high-fiber diet one requires a proper diet plan which is easy if you have certain knowledge about what foods to go for and what not or else always prefer a nutritionist to plan you a great balanced diet plan to get the desired results with goes hand in hand with few other components like exercising daily, ditching that sedentary lifestyle and way more things.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. What is insoluble fiber?

Answer: Insoluble fibers primarily serve as bulking agents, not to the weight but to add bulk to your feces.

Question 2. Are bananas insoluble in fiber? 

Answer: Yes, it contains 3 grams of fiber 

Question 3. Best Sources of fiber? 

Answer: Whole-wheat flour, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes are some examples.

Question 4. Which is more effective for constipation? Which fiber suits you best soluble or insoluble?

Answer: Soluble fiber slows digestion and aids in the absorption of nutrients from the diet. Insoluble fiber absorbs water and adds weight to your feces, allowing it to travel through your intestines more rapidly.

Question 5. What happens if you consume an excessive amount of insoluble fiber?

Answer: Excess fiber in the diet can lead to bloating, gas, and constipation. Increased hydration intake, exercise, and dietary adjustments can help to alleviate this pain.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

Follow Him On


Leave a Comment

Book a FREE Diet Plan & Consultation!