While these isolated fibers may have some health benefits, the evidence for weight control is mixed and unconvincing.Ī very large review study found that psyllium and guar gum - both soluble, viscous fibers - are ineffective as weight loss supplements ( 23). Fibers with low viscosity appear to have no influence on these factors.Īre fiber supplements effective for weight loss?įiber supplements are typically made by isolating the fiber from plants. Summaryįibers with a high viscosity may provide increased fullness, reduced appetite, and automatic weight loss. Some evidence indicates that the weight loss effects of fiber specifically target belly fat, which is the harmful fat in your abdominal cavity strongly associated with metabolic disease ( 22). The end result is a prolonged feeling of fullness and a significantly reduced appetite ( 21). This gel slows the emptying of your stomach, increasing digestion and absorption times. Viscous soluble fibers such as pectins, beta-glucans, psyllium, glucomannan, and guar gum all thicken in water, forming a gel-like substance that sits in your gut ( 1). For example, honey is much more viscous than water. The viscosity of a substance refers to its thickness and stickiness. The more viscous the fiber, the better it is at reducing appetite and food intake. However, evidence suggests that only a specific type of fiber has this effect.Ī recent review of 44 studies showed that while 39 percent of fiber treatments increased fullness, only 22 percent reduced food intake ( 20). With less appetite, you may lose weight without even having to think about it.įiber is often believed to suppress your appetite. This means that more calories (energy) need to be leaving your body than entering it.Ĭounting calories helps many people - but it may not be necessary if you choose the right foods.Īnything that reduces your appetite can decrease your calorie intake. You need to be in a calorie deficit to lose weight. Viscous fiber may reduce your appetite, helping you eat less Fiber consumption has been linked to reduced inflammation. Inflammation is associated with many lifestyle conditions, including obesity. Several observational studies demonstrate that a high fiber intake is linked to lower levels of inflammatory markers in the bloodstream ( 17, 18, 19) Summary While acute (short-term) inflammation is beneficial because it helps your body fight foreign invaders and repair damaged cells, chronic (long-term) inflammation is a serious concern because it may begin to attack your body’s own tissues.Ĭhronic low-level inflammation plays a major role in almost every chronic Western disease, including heart disease, Alzheimer’s disease, and metabolic syndrome ( 14, 15, 16). This leads to reduced gut inflammation and improvements in related inflammatory disorders ( 11, 12, 13). They produce nutrients for your body, including short-chain fatty acids that feed the cells in your colon. Gut bacteria are well known for their effect on chronic inflammation ( 10).

There, certain soluble fibers help feed the friendly gut bacteria that are essential for good health. Summaryįiber does not get digested and tends to reach your large intestine relatively unchanged. It is considered very beneficial for health and body weight ( 8, 9).Ĭertain insoluble fibers, such as resistant starch, also function as prebiotics. The fiber that benefits your gut bacteria is known as prebiotic fiber, or fermentable fiber. Soluble fiber passes through your digestive system mostly unchanged, eventually reaching your friendly gut bacteria, which digest it and turn it into usable energy. This is where fiber - soluble, for the most part - steps in. Just like other organisms, bacteria need to eat well to stay healthy. An estimated 100 trillion bacteria live in your gut, primarily in the large intestine ( 2).Īlong with other microbes found in your digestive system, these bacteria are often called the gut flora or gut microbiome.ĭifferent species of bacteria play important roles in various aspects of health, including weight management, blood sugar control, immunity, and even brain function ( 3, 4, 5, 6, 7).

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