Could Eating More Fiber Help Me Lose Weight?
With fiber offering so many benefits, how is it that most American women still fall drastically short every day?
Fiber can help you lose weight, feed good gut bacteria, stabilize blood sugar, and even support your body during menopause. But despite these benefits, most American women aren't eating enough of it:
- Zoom In: People eat an average of 10 to 15 grams of fiber a day. Women over 50 should be getting at least 22 grams of fiber daily.
When it comes to weight loss specifically, fiber really shines. A study of 240 adults with metabolic syndrome (high blood pressure and excess belly fat) compared two approaches: the complete American Heart Association (AHA) diet versus simply eating more fiber.
After 12 months? The fiber group lost 4.6 pounds while the AHA group lost 6. This means that one simple diet shift (eating more fiber) was almost as effective for weight loss as a multi-component diet.
But what’s really amazing to me about fiber isn’t about weight: It’s how it helps your body handle menopause.
Fiber, Meet Menopause
Here’s how fiber helps us navigate the chaos of menopause:
First: Fiber feeds estrobolome (gut bacteria that regulate estrogen). These bacteria influence how much estrogen gets reabsorbed into your body versus flushed out.
During menopause, when estrogen levels drop, eating enough fiber helps keep those bacteria in balance so your body can use estrogen more effectively.
Second: After menopause, your body stores fat differently and becomes less sensitive to insulin. This makes the appetite feel “louder” and portions creep up.
Fiber fights back by slowing digestion, stabilizing blood sugar, and making you feel fuller. Studies consistently show that people who eat more fiber lose more weight and stick with it longer.
Personally, I love that because it gives you a positive assignment (eat more fiber!) instead of a list of restrictions. I would rather ‘add’ than ‘subtract.’
What Most People Don’t Know About Fiber
1) There are two main types of fiber.
Soluble fiber dissolves in water and slows digestion. Insoluble fiber doesn’t dissolve and instead adds bulk to stool and keeps things moving along.
Luckily, there’s no need to plan a complicated grocery haul to get both types of fiber. Many foods already have both!
2) Foods beat supplements.
Whole foods deliver both types of fiber plus vitamins, minerals, and other nutrients. Supplements give you isolated fiber in a pill so you miss out on all that extra good stuff. Get fiber from actual food whenever possible. I turn to fiber powders when I am in a hurry, know I am falling short of my daily fiber target, or both.
3) Start slow or pay the price.
Jumping from 10-15 grams of fiber to 25-30 grams will leave you bloated and gassy. Your gut bacteria need time to adjust to the new menu. Increase fiber gradually and drink lots of water.
How to Hit 30 Grams of Fiber Daily
- Start strong at breakfast.
Get 10 grams early, and the rest of the day gets easier. Try ½ cup oats with chia, flax seeds, Greek yogurt with berries, or a veggie omelet with a slice of whole-grain toast and avocado.
- Add vegetables to every meal.
Think two fists of produce per meal, however you like them: raw, roasted, or sautéed. Just get them in. I’m a fan of dark leafy greens like kale, which also gives a boost in calcium.
- Choose whole grains.
Choose oatmeal, barley, bulgur, brown or wild rice, whole-wheat pasta, or whole-grain bread. If the first ingredient is “whole wheat” or “whole oats,” you’re in good shape.
