Eat More Fiber To Regulate Your Energy Intake & Satiety

Diet culture of the '80s and '90s still has a strong impact on our perception of weight loss. Because when we hear those words, our minds automatically jump to restrictive diets and munching on rabbit food. 

But those perceptions aren't the truth. And weight loss doesn't require deprivation to be effective. In fact, eating more of certain foods can keep you feeling full and satisfied for longer, helping you create that calorie deficit (i.e., burning more calories than you're consuming).

And that's where fiber comes in. Fiber has multiple effects on the body that promote a healthy weight and appetite, and decades of research show that people who eat more fiber tend to have a healthier body weight. But unfortunately, many Americans aren't getting enough of this essential nutrient. 

"Fiber is the nondigestible part of carbohydrates," says weight loss dietitian Lauren Hubert, M.S., R.D. Whole carbs (fruits, veggies, legumes, and whole grains) all naturally contain some fiber. While sugars from these foods are broken down and absorbed into the bloodstream as glucose, fiber makes it through the digestive tract relatively unscathed.

Fiber is mainly split into two categories: soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance in the gut. Its stickiness slows down digestion and traps and removes unwanted substances like cholesterol and environmental toxins from the body. Insoluble fiber, on the other hand, adds "bulk" to stools and helps keep things moving. 

"Fiber is wildly satiating, so it can help you eat overall less food and calories over time, which is helpful when trying to get into a calorie deficit to shed fat,"* emphasizes Hubert. As fiber is not digested, the volume it creates in the gut signals to you and your brain that you're full and can stop eating. 

Whole and minimally processed carbohydrate foods are often low in calories and high in fiber (as well as vitamins, minerals, and phytochemicals). And again, as fiber is not digested and absorbed, it contributes zero calories. 

Large studies that look at people's overall dietary patterns and weight status have found those with higher-fiber diets1 have more favorable measures of metabolic health (like weight and waist circumference) compared to those who eat less fiber2. 

Fiber also plays an important role in our immunity and gut microbiome.* About 70 to 80% of our immune system is located in the gut, and fiber intake positively impacts the composition of the gut microbiome. 

Hubert generally recommends that her clients get anywhere between 20 and 30 grams of fiber per day through natural food sources to promote general well-being and fat loss in a calorie deficit. 

The National Academies breaks down fiber intake even more by sex 4and recommends women get 21 to 29 grams of fiber a day, and men should consume 30 to 38 grams. 

But on average, people are only getting about 16 grams a day (and only 5% reach The National Academies recommendations). 

"If you struggle to eat enough fiber naturally in your diet, try eating more whole grains, sweet and regular potatoes, beans and legumes, fruits and veggies (bonus points if you eat the skin that packs more fiber if safe to consume) and nuts," says Hubert. Chia seeds, oatmeal, raspberries, and asparagus are especially good choices. 

And mindbodygreen formulated organic fiber potency+ to do just that. One serving provides 7 grams of guar bean soluble fiber. Daily intake of this fiber has been shown to 5aid in weight maintenance5 by promoting satiety and healthy energy intake. It also supports gut microbial balance and regularity6.*

This guar bean fiber is paired with a mushroom trio blend, kiwifruit fiber, and a unique spore-forming probiotic strain (to address bloating and gas).*