How Fiber Supports Weight Management
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We hear a lot about how certain foods might impact weight, but one of the biggest underdog stories when it comes to weight loss belongs to fiber.
Fiber, which is a type of carbohydrate that we aren’t able to digest, falls into two groups: soluble and insoluble fiber. Soluble fiber forms a gel-like substance that slows down digestion, whereas insoluble fiber helps stool move through the GI tract and out of the body.1 While both are important, when it comes to weight management soluble fiber is king.
How does soluble fiber support weight management?
Why is soluble fiber king when it comes to weight management? Soluble fiber helps to slow down our digestion, which means it hangs out in the stomach for more time, and helps us feel fuller longer.2 Feeling satisfied after eating is important, and helps us better manage our portions at meals.
Because soluble fiber takes longer to digest that also means it takes longer for it to break down and be released into the bloodstream.2 This can lead to better managed blood sugar levels, versus big spikes at mealtime.2 Manage blood sugar levels is important in order to prevent the development and progression of chronic illnesses such as obesity, diabetes, and metabolic-associated liver disease.
Health Tip: Pairing a food rich in soluble fiber with a lean protein (for example, grilled fish + zucchini and sweet potato) can be very effective at keeping you both satisfied and supporting blood sugar levels! Check out this additional resource for more food sources of soluble fiber!
How much fiber do I need?
How much fiber you need can differ depending on your gender assigned at birth, your age, or if you’re pregnant or breastfeeding. But overall, adults need between 25-38g of fiber per day.4 Sadly, most of us aren’t quite meeting this mark. But adding more fiber-rich foods to your diet is a great way to change that!