Eat Foods Rich in Fiber… Especially Viscous Fiber
Updated: Aug 9
Dietary fiber is mostly indigestible plant matter. It is often said that eating lots of fiber can help with weight loss. This is true… but it’s neccasary to keep in mind that not all fiber is created equal. It seems to be mostly the viscous fibers that can have an effect on your weight.
These are fibers that bind water and become a thick gel that “sits” in the gut. This gel can highly slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a longer feeling of fullness and reduced appetite.
One review study discovered that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg (4.5 lbs) over 4 months. In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin.
What this implies, is that soluble fiber may be particularly effective at reducing the stubburn belly fat.
The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.
Then you could also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers in existence, and has been shown to cause weight loss in many studies.
Bottom Line: There is strong evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health.