It is commonly associated with flatulence and bloating.
But a nutrient found in your morning bowl of Bran Flakes is one of nutrition’s unsung heroes, research suggests. And it could be the key to staying slim.
Fiber is the part of the plant that our small intestine cannot digest so it reaches the large intestine, where it can help drive multiple beneficial biological processes.
This includes both direct weight loss and helping to curb the conditions that may contribute to packing on the pounds in the first place.
Fiber is divided into two main types, insoluble and soluble, and both can contribute to weight loss in different ways.
Insoluble fiber is indigestible plant matter that we cannot easily absorb, such as the skin of fruits and vegetables, and is also found in whole foods.
Eating this fiber naturally slows down digestion and makes the extraction of glucose, and therefore energy, a more gradual process, helping to curb cravings.
Nutritionist Laura Southern, from London Food Therapy, said The times: ‘You are not suffering from blood sugar spikes.
Fiber is the parts of the plant foods we eat that are not digested by our small intestine, but instead travel to our large intestine, where they can help drive multiple beneficial biological processes.
“This reduces cravings, making it easier to resist sugary foods and reduces the risk of persistent high blood sugar levels that lead to high insulin levels and diabetes.”
Recent studies have also found that dieters who opted for high-fiber diets reported greater weight loss than their peers.
One, which involved following 43 participants for three months, found that the 27 who followed a high-fiber diet lost more weight than the 16 controls even though their total calorie intake was similar.
Another, written by Professor Tim Spector, founder of the ZOE diet app and nutrition expert at King’s College London, also found that those on high-fiber diets produced less bile acid called isoUDC, which is linked to an increase in appetite. .
Professor Spector said this is thought to be a result of fiber helping to maintain a healthy gut microbiome, the set of beneficial bacteria that live in our digestive system.
“The gut microbiome and its chemicals, like these bile acids, hold great promise for reducing obesity without the need for invasive surgery,” he said.
Another type of fiber, soluble fiber, commonly found in foods like oats, has also been linked to helping you lose weight.
Unlike insoluble fiber, this form can be digested by us and forms a gel-like substance in the intestine, attracting water.
Oats, as well as rice and mushrooms, are a rich source of a type of soluble fiber called beta-glucan.
Not only does it help keep stools soft, it also produces a variety of health benefits through the bacteria that feed on them.
This includes leptin, a hormone that makes us feel full, as well as glucagon-like peptide 1 (GLP-1), which suppresses appetite.
The latter works similarly to semaglutide, the active ingredient in fat-busting injections such as the diabetes drug Ozempic and the weight-loss drug Wegovy.
Oats, as well as rice and mushrooms, are a rich source of a type of soluble fiber called beta-glucan.
A study on rodents published in July found that those who received a beta-glucan supplement in their food showed less weight gain and healthier blood sugar levels.
While fruits and vegetables, as well as whole grain carbohydrates like brown rice, are good sources of fiber, there are supplements that can also increase your consumption.
They often contain psyllium, which is made from the husk of the seeds of a plant with the same name. This provides a source of both soluble and insoluble fiber.
The use of psyllium as a ‘natural Ozempic’ went viral on social media earlier this year after American doctor Dr Enaka Yembe described it as the ‘poor man’s’ version of injections.
Psyllium husk, sold in sawdust-like powder form, went viral on social media earlier this year after American doctor Dr Enaka Yembe described it as the “poor man’s” version of Ozempic .
Some studies have shown that psyllium can help people lose weight, although nutrition experts have told MailOnline that it is not a miracle cure and will not work on its own, and people will still need to diet while taking it.
Despite the benefits of fiber, which also include reducing the risk of diseases such as diabetes, heart disease, cancer and Alzheimer’s, most of us do not consume enough.
The latest data from the British Dietetic Association suggests that The average Briton consumes just 18g a day, much less than the 30g recommended by NHS guidelines.
And, according to the Food and Drink Industry Federation, fewer than one in ten adults meet the 30g per day target.
However, it is important not to overdo it. Experts warn that too much too soon could leave you feeling bloated.
Ms Southern said: “When people say fiber gives them stomach pain, it is often because they eat too much too quickly.” Your instinct needs time to adapt.’