Dietary Fiber and Weight Loss

1. What is dietary fiber?

Dietary fiber consists of substances found in plant foods that cannot be digested by the human digestive system. It is divided into two main categories: soluble and insoluble fiber.

2. What are their benefits for the body?

Dietary fibers help improve digestion, regulate blood pressure, manage weight and cardiovascular disease, support bowel function, and prevent constipation.

3. What are the types of dietary fiber?

There are two types:

Soluble fiber

They dissolve in water and form a gel that helps retain water and regulate blood sugar and cholesterol levels.

Examples of foods with soluble fiber:

• Oats (oatmeal, oat bran)

• Barley

• Fruits: apples, citrus fruits (oranges, grapefruit), pears, berries (strawberries, blackberries)

• Legumes: lentils, chickpeas, beans (black beans, kidney beans)

• Psyllium (used in fiber supplements such as Metamucil)

• Sweet potato

• Carrot

• Flaxseeds

• Chia seeds

• Brussels sprouts

Insoluble fiber

They do not dissolve in water and help proper bowel function, preventing constipation.

Examples of foods with insoluble fiber:

• Whole grains: whole wheat, brown rice, quinoa, bulgur

• Vegetables: dark leafy greens (spinach, kale), broccoli, cauliflower, green beans

• Nuts and seeds: almonds, sunflower seeds, pumpkin seeds

• Root vegetables: potatoes (with skin), carrots (with skin)

• Apple peels

A healthy diet usually includes a mix of both soluble and insoluble fibers for digestive health and overall well-being.

4. What are the signs that we need more fiber in our diet?

Symptoms such as constipation, bloating, overeating or excessive hunger, as well as problems with cholesterol or diabetes, may indicate that we need more fiber.

6. What is the relationship between dietary fiber and weight loss?

Dietary fibers help create a feeling of fullness and reduce hunger, which can lead to reduced calorie intake.
They help regulate hormones involved in metabolism and energy balance.
They also regulate blood sugar levels and assist in weight management.

7. Do they help prevent snacking throughout the day?

Yes, dietary fibers help maintain the feeling of fullness for longer, preventing hunger and reducing the tendency to snack.

8. How much fiber should be consumed daily?

Recommended amounts vary according to age and gender:

• For adult women: about 25–30 grams per day

• For adult men: about 30–38 grams per day

9. What can excessive fiber intake cause?

Overconsumption can cause gastrointestinal problems such as bloating, gas, and diarrhea.
It is important to increase fiber intake gradually and drink sufficient amounts of water.

10. How can we include fiber in our diet plan?

We can include more fiber in our diet by:

• Choosing whole grain foods

• Eating more fruits and vegetables

• Adding legumes and seeds to our recipes

11. How can we help children get enough fiber daily?

By including fruits, vegetables, whole grains, nuts, and seeds in every meal and snack, making them more appealing through creative recipes.

12. What would be an example meal plan for both adults and children with the appropriate fiber amount for each meal?

Breakfast: For adults, a bowl of oats with fruits and seeds. For children, whole grain toast with fruits.
Lunch: Salad with mixed vegetables and lentils or beans.
Dinner: Vegetable soup with whole grain bread and seeds.

The amount of fiber should be adjusted according to age, for example:

• 25 grams for children aged 3–8

• 30 grams for older children

• 25–30 grams for adults

13. When someone craves something sweet, what can they do?

They can choose sweets high in fiber, such as whole grain cereal bars or fruit-based desserts.

14. How much should we increase fiber intake to achieve weight loss?

Increasing fiber intake can help with weight loss, but it should be combined with other healthy habits.
It is not necessary to exceed the recommended amount; increase it gradually and combine it with a balanced diet.

15. How do fiber supplements work?

Fiber supplements can help improve digestion and prevent constipation, but they do not replace foods that naturally contain fiber.

16. Are dietary fibers a secret ingredient that we can add more of to our diet to lose weight?

Dietary fibers are a useful component for weight loss because of their ability to provide satiety and reduce calorie consumption.
However, the overall dietary approach should be strong and multifactorial, also including exercise and calorie control.

Pavlina Theodorou, Clinical Dietitian / Nutritionist

Active member of CyDNA, CyRBFSTD