Studies: Soluble fiber can help you lose weight

December 8 2017 by in Gut bacteria, New study, Weight loss

Could eating more fiber help you to lose excess weight? A new meta-analysis shows that soluble fiber was beneficial for obese and overweight participants’ weight and health.

Although they used supplements in the study, you can likely get the same benefits from simply eating more greens, low-carb vegetables, that contain soluble fiber. Check out the recipes below for inspiration.

The American Journal of Clinical Nutrition: Effects of isolated soluble fiber supplementation on body weight, glycemia, and insulinemia in adults with overweight and obesity: a systematic review and meta-analysis of randomized controlled trials

Low-carb vegetables

Soluble fiber

Microbiome, fiber and gut health

Does fiber make you fat?
31:09
What role does gut flora play for your health? And what about the microbiome and obesity?
Is low carb bad for gut bacteria?
02:14
Can a low-carb diet be potentially harmful to your gut microbiome?
Low carb, slow carb and the microbiome
29:17
Should you eat slow carbs to feed your gut bacteria? Dr. Rangan Chatterjee at Low Carb Vail 2016.

Earlier

Health, weight and gut flora

5 comments

1
bill
December 9 2017
Fiber and fasting both lack supporting evidence.

Reply: #2
2
Reply to comment #1 by bill
Peter Phelps
December 11 2017 1
There is plenty of evidence if you care to look !

Whilst I would prefer proof positive, in its absence I will always accept observational, anecdotal and testimonial evidence that presents a convincing case.

Waiting for Proof of something is often an excuse to do nothing.

Reply: #3
3
Reply to comment #2 by Peter Phelps
bill
December 12 2017
Who asked for proof?
4
Shirley
January 21 2018
Bill, there is sourced proof in the article. If you would care to read http://ajcn.nutrition.org/content/106/6/1514.abstract
5
bill
January 21 2018
Their conclusion:

"Isolated soluble fiber supplementation improves anthropometric and metabolic outcomes in overweight and obese adults, thereby indicating that supplementation may improve fiber intake and health in these individuals. However, the interpretation of these findings warrants caution because of the considerable between-study heterogeneity."

is evidence of nothing. Their first sentence in their abstract is an assumption
that fiber is good. And then their conclusion is that supplementation helps
give overweight people more fiber. Circular argument if ever there was one.
I thought LCHF was all about eating real food, not supplementation.

Thanks for your efforts though.