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What is Fiber and How Can It Help With Weight Loss

Dietary fiber is a kind of carbohydrate found in plant food. So, while your gut microbiome can feed on it, your body cannot absorb it.

Consequently, while it helps make you feel full, fiber is not used as energy or stored as fat.

And anytime  you can feel fuller without taking in extra calories this can help increase weight loss.

Fermentation is the only thing that happens in your colon and then it is excreted. This is true of both soluble and insoluble fibers.

Fiber in whole grains can help with weight loss by increasing satiety


Soluble Fiber Slows Digestion

Soluble fiber dissolves in your stomach into a gel that slows down digestion. This prolongs satiety, or your feelings of hunger.

Finally, this gel also helps lower blood levels of glucose and cholesterol.

The pectin fiber in this apple helps increase weight loss by increase satiety

Insoluble Fiber Prolongs Satiety

Insoluble fiber does not dissolve in your stomach.

Instead, it “scrubs” your digestive tract and adds bulk to your stools.

Therefore, this helps speeds up digestion, yet it also prolongs satiety.

And this is in part due to the short-chain fatty acids born from its fermentation by the gut microbiome.

Fiber Enhances Weight Loss Through Hormones

In theory, fiber enhances weight loss by decreasing appetite through hormonal signaling.

In the case of soluble fibers, it delays digestion.

Only a small minority of studies have reported an effect on weight loss.

But this could have been due to the design of the remaining studies that didn’t show one.

Let’s be logical about this. Anything that increases digestion time and makes you feel fuller for longer, is going to help:

1. Reduce hunger pangs and cravings
2. Increase the time between meals when you want to eat again

These should make it easier to lose weight.

What is an ITF and How Can It Help Increase Weight Loss?

Some of the fibers investigated were different types of inulin-type fructans (ITFs).

I found three studies on ITFs that noted an effect on weight loss.

One used yacón syrup and the two others Synergy1, a proprietary enriched form of inulin.

Natural Sources of ITF’s

Here are some natural sources of ITFs:

  • asparagus
  •  bananas
  • chicory roots
  • dahlia tubers
  • garlic
  • Jerusalem artichokes
  • leeks
  • onions
  • wheat

Bottom Line:

Increasing your fiber does your body a LOT of good. Helping with weight loss only being one of them.

Pass the bran please… 😉

Special Thanks to the good folks at for compiling this info.

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Weight Loss Tips

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Get ready… it’s just around the corner… the annual “New Years Resolutions” list is almost here… (and my Top 3 Weight Loss Tips for you below)

Everyone makes one… yet most don’t do a fraction of what they say they’re going to do…

How come?

I’m no better, shoot, I’ve screwed up more times than I care to admit in my life.. failing to follow through was my middle name. I realized though that life was passing me by… and if I wanted to get somewhere significant, I’d better get cranking.

So I have this statement in big, bold, red letters on a single white sheet of paper taped to the wall right in front me so I can literally see it all the time. Here’s what it says:

“What Do I Have To Do Every Hour of Every Day to Get From Where I Am To Where I Want To Go?”

Because it’s really just as simple as that. What we do each hour of the day will determine our future outcome. There’s nothing mythical or new ageish here. Just simply focus on what you can AND will follow-through with. It will determine where you will be, either with your body, your finances, health, relationships, whatever.

So since this is a fitness blog, let me give you my TOP 3 WEIGHT LOSS TIPS to help you get going for this next years resolutions…

1. Plan

2. Plan

3. Plan

I know, not so earth-shattering… or is it? Remember this statement… “little hinges swing big doors…” Sometimes the simplest things can carry the most weight.

Read the post below this one, the one about “The Biggest Loser” . Did you notice that almost all of them said “planning” was their key to success? They always know where, what, and when their next meal is going to come. No guesswork.

WHAT IS THE BEST WAY TO ACHIEVE SUCCESS IN A-N-Y-T-H-I-N-G IN LIFE? Follow the path(s) of people that blazed the trail before you.

So listen to what The Biggest Loser folks (and me) say:

1. Plan your meals in advance

2. Plan when you will exercise (and stick to it – not enough time simply means not prioritizing it high enough on your daily “things to do” list)

3. Plan to experience hurdles and roadblocks and have back-up plans in place.

That’s it!

Let me know if you think this post resonates with you, and if I get enough comments about it I’ll post a follow-up post to my weight loss tips that goes into more detail on specific strategies you can implement right now (that don’t take a lot of time).

Talk soon!


Harry won the 1998 EAS Physique Transformation Challenge (known as Body For Life today) and developed a revolutionary system for helping “hard-gainers” (like him) get in shape. Get his free “Lose 10 lbs in the Next 9 Days” report FREE by simply answering some simple survey questions. Also learn how Harry can personally coach you for less than a McDonald’s Happy Meal – AND – help his favorite charity too. CLICK HERE TO LOSE 10 LBS IN THE NEXT 9 DAYS NOW!

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