Does Excessive Fiber Make You Lose Weight?

Fiber, the indigestible bulk of plants that your body can not absorb, supports good digestion and regular bowel movements, reduces cholesterol and helps to regulate blood sugar. Minimum amounts of bulk in your diet are recommended to obtain benefit, but you can eat more than the recommended quantity without ill effects. A diet rich in fiber even helps you lose weight because of the way roughage is handled by your digestive system.

Effects

High amounts of fiber support weight loss by helping you feel more full. Fiber is a bulky, filling substance that your body cannot digest, although soluble fiber is a food source for the good bacteria in your colon. Fiber absorbs water, adding to the bulk, so you can eat smaller portions of fiber-rich foods and still feel satisfied. Soluble fiber slows the passage of food in your intestines, according to the Colorado State University Extension, making your fullness last even longer. Fiber only comes from plant sources, and many vegetables and fruits are low in calories, so you can easily plan a calorie-controlled menu rich in roughage.

Considerations

Fiber's digestive effects support weight loss, but it also helps you before you even swallow the food. Certain high fiber items require more chewing than other foods, the the Colorado State University Extension advises. This slows down your eating, giving your body more time to transmit "fullness" signals to your brain. You also tend to eat less because you spend more time ingesting a smaller amount of food.

Options

Some fiber is present in virtually every vegetable and fruit, although the amount varies. Fiber is most concentrated in seeds, husks and skins, and the maximum benefit is derived when eating unpeeled items; eat apples and pears intact and choose raspberries, strawberries and other seed-containing fruits. Legumes and whole grains are also excellent fiber sources, as are nuts and seeds. Work fiber into your main meals and plan healthy snacks like fruit or vegetable slices or a fruit and nut mix to support your overall weight loss program. Avoid crushed or dried fruits and vegetables, as much of their fiber content is lost.

Strategies

Eating excessive fiber should not be your only weight loss strategy; A workable weight loss plan must include a goal and regular exercise, in addition to a sensible diet, MayoClinic.com advises. You need at least half an hour of physical activity most days of the week, in addition to dietary changes which include incorporating more lean meats, vegetables and whole grains in order to successfully shed pounds.

Warning

Eating too much fiber is unlikely, but adding excess roughage to your diet too rapidly causes unpleasant symptoms. Watch for signs like excessive gas, bloating and abdominal pain. Cut back on your fiber if you experience these symptoms, then reintroduce it to your meals more slowly.