Weight Loss & Soluble Fiber

Soluble fiber is a type of dietary fiber found in many plant foods, such as fruit, vegetables and oats and seed husks, and can also be taken in the form nutritional supplements. Soluble fiber is associated with a number of health benefits, including lowering cholesterol, controlling blood sugar and decreasing the risk of developing chronic diseases like cancer, heart disease and diabetes. A diet high in soluble fiber also promotes weight loss, making it an all-around healthy food choice.

Mechanisms

Soluble fiber aids weight loss in several ways. High-fiber foods are typically less energy-dense than other foods, meaning they have fewer calories than other foods with they same volume. Furthermore, soluble fiber expands and forms a gel when it reaches the digestion tract, which slows digestion and promotes a sense of fullness, thus reducing appetite. Some types of soluble fiber may also cause changes in gut bacterial levels associated with weight loss.

Research

A 2008 review of studies examining the metabolic effects of dietary fiber published in the "Journal of Nutrition" states that in a number of studies, diets with high dietary fiber increased post-meal satiety or decreased subsequent hunger. Most studies, according to the review, also found an inverse relationship between dietary fiber consumption and body weight, indicating that increased dietary fiber consumption has the potential to bring about moderate weight loss. No significant difference was observed between the weight loss effects of soluble and insoluble dietary fiber.

Sources

Some good food sources of soluble fiber include apples, barley, beans, blueberries, carrots, citrus fruits, legumes, nuts and seeds, oats, peas, pears and strawberries. Several types of soluble fiber are also sold as nutritional supplements. The most common forms of soluble fiber sold as dietary fiber supplements include beta-glucan, flax seed, glucomannan, inulin, oat bran and psyllium.

Recommendations

According to the Harvard School of Public Health, most adult women should consume a minimum 20 grams of fiber, including both soluble and insoluble fiber, every day; while men should aim to get at least 30 grams of dietary fiber daily. Some easy ways to increase fiber intake include snacking on raw fruit and vegetables and substituting legumes for meat in meals two or three times per week.

Considerations

Taking large amounts of soluble fiber, particularly in supplements, may result in side effects such as bloating, diarrhea, flatulence and constipation. To avoid these unpleasant effects, fiber intake should be raised gradually and accompanied by plenty of water.