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Icy fingers and toes: Poor circulation or Raynaud's phenomenon? Getting to a healthy weight and staying there is an important way to prevent heart disease, diabetes, some cancers, and other serious conditions. Many of us know firsthand just how hard it can be to reach and maintain that healthy weight.

And there's no shortage of ways to try to get there: You can count calories, carbs, or points. You can cut back on fat or sugar. You can try any number of popular diets that forbid certain foods, or focus on just one the grapefruit diet, anyone? Any of these approaches might work for you.

Or they might not — in large part because they are complicated. A study published in today's Annals of Internal Medicine suggests that something as simple as aiming to eat 30 grams of fiber each day can help you lose weight, lower your blood pressure, and improve your body's response to insulin just as effectively as a more complicated diet.

Researchers from the University of Massachusetts Medical School compared the effectiveness of two diets with help from volunteers.

Half were asked to follow the American Heart Association's AHA diet for preventing heart disease, in which you try to eat more fruits, vegetables, high-fiber foods, fish, and lean protein but also cut back on salt, sugar, fat, and alcohol.

The other half were asked to follow a diet in which the only goal was to eat 30 grams or more of fiber each day. Neither group received advice or recommendations for exercise.

All of the volunteers had metabolic syndrome — that is, all of them had high blood pressure, high blood sugar, and high cholesterol, and were overweight. This cluster of health issues greatly increases the risk for developing diabetes, heart disease, and stroke.

The participants in each group averaged 19 grams of fiber a day. Both groups lost weight, lowered their blood pressure, and improved their response to insulin. Those following the AHA diet lost a bit more weight 5. The results of the study don't prove that a high-fiber diet is necessarily as good or better for health than the AHA diet or the highly in-vogue Mediterranean diet.

What it does tell us is that one simple step can make a difference and that encouraging healthy behaviors may be more effective than discouraging unhealthy ones. Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health.

But, he cautioned, it's best to get fiber from food, not from supplements. Adding fiber to your diet can be easy and delicious see "Good sources of fiber," below.

A high-fiber cereal or oatmeal with berries on top is a great way to start the day. For lunch, enjoy a salad sprinkled with chickpeas or kidney beans and some nuts almonds, peanuts, walnuts, or pecans. Make a stir-fry for dinner using a variety of vegetables, and top with pumpkin or sunflower seeds.

Snacks offer another opportunity to get fiber. Whole fruit, nuts, and seeds, or a berry smoothie with wheat bran or flaxseed are good options, as are dried fruit prunes, raisins , popcorn, and bean dips paired with veggies or whole-grain crackers. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Soluble fiber, such as beta-glucan and glucomannan , mixes with water to form a viscous, gel-like substance that slows down how fast the stomach releases digested food into the gut 4. Eating more soluble fiber can also help you lose belly fat and prevent belly fat gain.

One study linked a gram increase in daily soluble fiber intake to a 3. Several other studies also show that people who eat more soluble fiber have a lower risk of belly fat 5 , 6. Soluble fiber differs from insoluble fiber in how it interacts with water and other areas of the body.

Soluble fiber may help reduce belly fat. Unlike other bacteria, these bacteria are harmless and share a mutually beneficial relationship with humans.

Humans provide the bacteria with a home and nutrients, while the bacteria help take care of processes like producing vitamins and processing waste 7. There are many different types of bacteria, and having a greater variety of gut bacteria is linked to a lower risk of conditions like type 2 diabetes, insulin resistance and heart disease, to name a few 8.

A greater variety of helpful gut bacteria may be linked to a lower risk of belly fat, but more research is needed to confirm this. Once there, specific enzymes in gut bacteria can digest soluble fiber. This is one important way in which gut bacteria promote optimal health.

Meanwhile, soluble fiber acts as a prebiotic , providing the bacteria with nutrients. This process of digesting and breaking down soluble fiber is called fermentation.

It produces short-chain fatty acids , a type of fat that can help reduce belly fat. One way short-chain fatty acids may help regulate your fat metabolism is by increasing the rate of fat burning or decreasing the rate of fat storage, although exactly how this works is not completely understood Regardless, many studies show a connection between a higher level of short-chain fatty acids and a lower risk of belly fat 16 , 17 , 18 , Furthermore, animal and lab studies have shown that short-chain fatty acids are associated with a reduced risk of colon cancer Your gut bacteria can digest soluble fiber.

The process produces short-chain fatty acids, which are linked to a lower risk of belly fat. And given that soluble fiber is a powerful natural appetite suppressant, it can help you do that. By suppressing your appetite, you are more likely to reduce your calorie intake , which can help you lose weight 21 , Some studies have found that eating soluble fiber reduces the levels of hunger hormones produced by the body, including ghrelin 23 , Others have shown that soluble fiber increases the production of hormones that make you feel full, such as cholecystokinin, GLP-1 and peptide YY 25 , When nutrients like glucose are released slowly into the gut, your body releases insulin at a slower rate.

This is linked to a reduced sense of hunger 4. Losing weight can help you lose belly fat. Soluble fiber can help you lose weight by curbing your appetite, which reduces calorie intake.

Foods that are high in soluble fiber include flaxseeds , sweet potatoes, fruits like apricots and oranges, Brussels sprouts, legumes and grains like oatmeal. This can cause side effects, such as stomach cramps, diarrhea and bloating.

As far as recommended daily intake goes, the US Department of Agriculture recommends that men aim to consume 30—38 grams of fiber per day, while women should aim for 21—25 grams per day Great sources of soluble fiber include flaxseeds, legumes, grains, fruits and vegetables.

Aim to increase your intake slowly over time. Various types are available, including psyllium husk, glucomannan and inulin, and some evidence shows they can help you lose belly fat.

For example, one six-week study in teenage boys showed that taking a psyllium husk supplement reduced belly fat Also, the viscous fiber glucomannan has shown mixed results for belly fat loss.

One study in mice found that glucomannan supplements reduced belly fat, while a human study showed the same effect, but only in men 29 , Yet despite these mixed results, glucomannan can also promote belly fat loss by slowing down digestion and reducing appetite Inulin is another type of soluble fiber.

One week weight loss study in people at risk of type 2 diabetes gave participants either inulin or cellulose insoluble fiber supplements.

Both groups received nutrition advice for the first nine weeks and followed a fat-loss diet. While both groups lost weight, the inulin group lost significantly more belly fat, total body fat and total weight. They also ate less food than the cellulose group Overall, taking fiber supplements seems like an effective strategy for belly fat loss, though more research is needed before strong claims can be made.

Psyllium, glucomannan and inulin show promise for belly fat loss, though more research is needed to make supplement recommendations.

Soluble fiber helps keep your gut bacteria healthy and promotes overall fat loss by reducing your appetite. To further promote belly fat loss, combine your soluble fiber intake with other lifestyle changes, such as making healthier food choices and exercising more.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. In some cases, they can make your fat-burning efforts more….

Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed….

Research suggests soluble Fiber-rich weight loss pills loas help Fiber-gich lose weight and belly fat. We Lss products we think are useful Glycogen metabolism our readers. If you buy through links on this page, we may receive a small commission or other tangible benefit. Optum Store and Healthline are owned by RVO Health. Belly fat is extremely unhealthy. In fact, it increases the risk of heart disease, type 2 diabetes and other health conditions 1.

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Here’s What Happens To Your Body When You Eat Soluble Fiber - Dr. Mandell

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On the downside, too much fiber can lead to bloating, cramping, and gas. Usually, if you increase your fiber intake too quickly, it can lead to these side effects.

There are two types of dietary fiber: soluble and insoluble:. One of the key factors in successful weight loss is the ability to control your appetite. Fiber plays a crucial role in this aspect.

It would be beneficial to adopt a high fiber diet for weight loss , as it helps you feel fuller for longer periods, thus reducing the urge to snack or overeat. This is because fiber expands in your stomach, taking up more space and slowing down digestion. As a result, your stomach stays full for a longer time, helping you to control your appetite and reduce calorie intake.

Foods like fruits, vegetables, whole grains, and legumes are not only high in fiber but also low in calories. Therefore, incorporating these foods into your diet can help you maintain a healthy weight.

Boosting metabolism is a crucial aspect of weight loss, and fiber-rich foods play a significant role in this process. This is because the body works harder to break down fiber, using more energy and thus increasing the metabolic rate. For instance, foods like beans, oats, and whole grains are high in fiber and can significantly boost metabolism.

For example, one cup of black beans contains 15 grams of fiber, and a cup of cooked quinoa provides around 5 grams of fiber. Including these foods in your diet can help you reach your daily fiber goal and boost your metabolism.

Furthermore, a high-fiber diet for weight loss also helps in maintaining a healthy gut. A healthy gut can improve digestion and absorption of nutrients, leading to a better metabolism. Understanding the role of both soluble and insoluble fiber in weight management is crucial.

Soluble fiber has a significant impact on weight loss as it forms a gel-like substance in the gut, slowing digestion. This process helps you feel full for a longer period, thereby reducing your overall calorie intake.

On the other hand, insoluble fiber, while not directly linked to weight loss, aids in maintaining a healthy digestive system by adding bulk to the stool and promoting regular bowel movements.

This can indirectly support weight loss by preventing constipation and promoting a feeling of fullness. However, the exact impact of these fibers on weight reduction remains undefined, necessitating further research.

Transforming your daily diet to include high-fiber foods can be a game changer when it comes to weight loss. Fiber-rich foods not only keep you satiated for longer periods, but they also help in maintaining a healthy digestive system.

Start by incorporating more fruits, vegetables, whole grains, and legumes into your meals. Additionally, drinking plenty of water can aid in the digestion of fiber. On the flip side, excessive fiber intake can lead to bloating, gas, and stomach cramps.

Here are some ways you can transform your food to high fiber meal for weight loss :. Remember, the key to successful weight loss is not just about adding fiber to your diet, but also about maintaining a balanced and nutritious diet overall. Since fiber can help you lose weight , integrating fiber supplements into your diet can be a game-changer when it comes to weight loss.

These supplements work by increasing feelings of fullness, which can help to reduce overall calorie intake. They also aid in digestion, helping your body to process food more efficiently and potentially reduce bloating and constipation. This can lead to a more comfortable weight loss journey and a healthier overall lifestyle.

Furthermore, fiber supplements can also play a significant role in controlling blood sugar levels. By slowing down the absorption of sugar into your bloodstream, they can help to prevent sudden spikes and crashes in blood sugar levels, which can lead to cravings and overeating.

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Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Wald A. Management of chronic constipation in adults. Accessed April 13, Veronese N, et al.

Dietary fiber and health outcomes: An umbrella review of systematic reviews and meta-analyses. American Journal of Clinical Nutrition. Muir J. An overview of fiber and fiber supplements for irritable bowel syndrome. Lambeau KV, et al. Fiber supplements and clinically proven health benefits: How to recognize and recommend an effective fiber therapy.

Journal of the American Association of Nurse Practitioners. McRorie JW Jr. Psyllium: The gel-forming nonfermented isolated fiber that delivers multiple fiber-related health benefits. Nutrition Today. Blond psyllium. Natural Medicines. Products and Services The Mayo Clinic Diet Online Nutritional Supplements at Mayo Clinic Store A Book: The Mayo Clinic Diet Bundle.

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