Fibre is an essential yet often overlooked component of a healthy diet. Despite its numerous benefits, only 9% of adults meet the recommended daily amount of fibre, a statistic that has seen little improvement over the years[1]. In 2015, the government increased the dietary fibre recommendation from 24g to 30g per day, yet the UK population’s fibre intake remains significantly below this target, highlighting a concerning gap in dietary habits[1].
Fibre, a type of carbohydrate that the body cannot digest[2], is categorised into two types: soluble and insoluble[2]. While both are crucial for overall health, soluble fibre is particularly vital in weight loss[3]. Soluble fibre dissolves in water to form a gel-like substance in the gut, which helps slow digestion, regulate blood sugar levels, and promote satiety[4].
Soluble fibre is abundant in foods like oats, beans, flaxseeds, and fruits such as apples and oranges[2], making them excellent additions to any weight-loss plan. By nourishing gut bacteria and improving appetite control, soluble fibre can be a powerful tool for managing weight effectively.
In this blog, we’ll explore how fibre aids weight loss, focusing on improving satiety, regulating blood sugar, reducing belly fat, and supporting gut health.
How Fibre Helps with Weight Loss
Fibre is a vital component of a balanced diet and plays a significant role in promoting weight loss. It supports digestion, regulates appetite, and helps maintain a healthy gut microbiome. Here’s how fibre helps:
1. Improves Satiety
A 2019 systematic review and meta-analysis examined the effects of viscous soluble fibres like guar gum, beta-glucans, and polydextrose on appetite regulation and energy intake. The study included 15 randomised-controlled trials involving 453 participants and found that guar gum (5g in liquid form) significantly reduced energy intake, while beta-glucans and polydextrose also showed moderate effects. These fibres delay gastric emptying, enhance satiety by increasing appetite-regulating hormones (GLP-1, PYY), and reduce calorie consumption. The study concluded that soluble fibre in liquid food matrices is particularly effective for appetite suppression and calorie control[5].
Viscous soluble fibres like pectins, beta-glucans, psyllium, glucomannan, and guar gum thicken when mixed with water, creating a gel-like substance that settles in the gut. This gel delays stomach emptying, extending digestion and nutrient absorption, ultimately promoting a longer-lasting feeling of fullness and curbing appetite[3].
Foods high in viscous fibre include[6]:
- • Beans and legumes
- • Oats
- • Flaxseeds
- • Brussels sprouts
This delayed digestion also reduces hunger pangs, making it easier to stick to a calorie deficit, which is essential for weight loss.
2. Reduces Belly Fat
Research indicates that lifestyle factors, including diet and physical activity, significantly reduce belly fat, particularly visceral adipose tissue (VAT)—the fat stored around internal organs. A study involving African and Hispanic Americans over five years found that higher soluble fibre intake was inversely associated with VAT accumulation, with a 10 g increase in soluble fibre leading to a 3.7% reduction in VAT accumulation, independent of BMI changes. Similarly, individuals engaging in moderate physical activity experienced a 7.4% decrease in VAT accumulation compared to less active participants[7].
These findings highlight the importance of combining fibre-rich foods, like oats, beans, and fruits, with regular exercise to target belly fat effectively [7].
3. Soluble Fibre Feeds Good Gut Bacteria
Your gut is home to trillions of bacteria, collectively known as the gut microbiome[8]. These bacteria are crucial in weight management, blood sugar regulation, and overall health.
Research shows that the gut microbiome plays a significant role in nutrient metabolism, energy expenditure, and weight regulation[9].
Studies comparing lean and obese individuals have observed differences in gut bacteria composition, with obese individuals often having a higher Firmicutes-to-Bacteroidetes ratio. Prebiotics, probiotics, and synbiotics have been found to influence gut health by altering hormone levels, reducing inflammation, and improving metabolism, which can help regulate appetite and promote weight loss. These effects underscore the role of a diverse microbiome in reducing belly fat and managing conditions like obesity[9].
For example:
- • Some Soluble fibres pass through the digestive system to nourish gut bacteria[10].
- • A diverse gut microbiome, supported by fibre, is linked to reduced belly fat and a lower risk of conditions like type 2 diabetes[11].
- • Healthy gut bacteria also produce short-chain fatty acids during fibre fermentation, which can improve metabolism and reduce fat storage[12].
4. Regulates Blood Sugar
A recent study on RPG dietary fibre products showed that consuming these fibres significantly lowered postprandial blood glucose levels while enhancing satiety. Subjects who consumed RPG dietary fibre capsules or powder experienced slower gastric emptying and reduced glucose absorption, resulting in better appetite suppression and prolonged feelings of fullness. These effects are attributed to the fibre’s ability to modulate gut hormones like GLP-1, which helps stabilise blood sugar and reduce hunger signals[14].
Such findings highlight the potential of fibre-rich foods in supporting healthier eating habits and preventing blood sugar spikes.
Fibre Supplements for Weight Loss
Fibre supplements are derived from plant sources and are popular for weight management.
Among these, glucomannan, a soluble and viscous fibre from the konjac root, stands out for its potential to aid weight loss[14]. Hence, glucomannan supplements are popular in weight management. Its water-absorbing properties create a feeling of fullness, delay gastric emptying, and help reduce calorie intake, making it a promising option for those with overweight and obesity[14].
Research indicates that fibre supplements enhance weight loss when combined with energy-restricted diets. A 2022 comparative study found that supplements containing glucomannan, psyllium, inulin, and apple fibre significantly reduced body weight, BMI, and visceral fat within 8 weeks. These findings highlight the effectiveness of combining different fibre types for weight management[15].
Soluble fibres also play a role in improving metabolic health. A systematic review of randomised controlled trials reported that soluble fibre supplementation reduced body weight by an average of 2.52 kg and BMI while improving fasting glucose and insulin levels[16]. This demonstrates their dual benefit for weight loss and glycaemic control[16].
Fibre supplements are available in different formats, including fibre tablets capsules, pills, and powder, providing options to suit individual preferences.
It is always recommended to consult a healthcare expert before adding fibre supplements to your routine to ensure they align with your health.
Conclusion
Fibre plays a crucial role in weight loss, offering numerous benefits such as improved satiety, regulated blood sugar levels, reduced belly fat, and enhanced gut health. Soluble fibre, in particular, has proven to be highly effective in appetite control and weight management by forming a gel-like substance in the gut, delaying digestion, and supporting a healthy microbiome.
If you’re looking to include fibre supplements in your weight-loss journey, explore a wide range of trusted options at Nature’s Fix. We offer high-quality products from reliable brands to support your health goals.
FAQs
1. How much fibre should I eat daily for weight loss?
According to the NHS, adults should aim for 30 grams of fibre daily as part of a balanced diet[13].
2. What are the best sources of soluble fibre for weight loss?
Soluble fibre, known for its weight-loss benefits, is found in foods such as beans, oats, lentils, flaxseeds, apples, oranges, and carrots[2].
3. What are the side effects of consuming too much fibre?
Side effects of too much fibre include gas, stomach cramps, bloating, constipation, or diarrhoea[18].
References
1 – https://www.fdf.org.uk/fdf/what-we-do/diet-and-health/action-on-fibre/
2 – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
3 – https://www.healthline.com/nutrition/fiber-can-help-you-lose-weight
4 – https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html
5 – https://www.mdpi.com/2304-8158/8/1/15
6 – https://www.healthline.com/nutrition/different-types-of-fiber
7 – https://pubmed.ncbi.nlm.nih.gov/21681224/
8 – https://www.sciencedirect.com/topics/medicine-and-dentistry/gut-microbiome
9 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7333005/
10 – https://www.medicalnewstoday.com/articles/319176
11 – https://pmc.ncbi.nlm.nih.gov/articles/PMC8153313/
12 – https://pmc.ncbi.nlm.nih.gov/articles/PMC3735932/
13 – https://pmc.ncbi.nlm.nih.gov/articles/PMC10648557/
14 – https://pmc.ncbi.nlm.nih.gov/articles/PMC3892933/
15 – https://pmc.ncbi.nlm.nih.gov/articles/PMC10253086/
16 – https://pubmed.ncbi.nlm.nih.gov/29092878/
17 – https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
18 – https://www.medicalnewstoday.com/articles/321286
