Tommy's Take by Tommy Pomatico 5/12
Eat More, Weigh Less: How Fiber Makes Dieting Easier
When it comes to dieting, most people obsess over calories, macros, and meal timing—but often overlook one of the most powerful tools for weight loss and overall health: fiber.
You’ve probably heard you should “eat more fiber,” but do you know why? Let’s break it down in simple terms and explain how fiber works, and why it’s a game-changer for anyone trying to lose weight or improve their nutrition.
What Is Fiber?
Fiber is a type of carbohydrate that your body can’t digest. Unlike sugars and starches that are broken down and absorbed, fiber passes through your digestive system mostly intact.
There are two main types of fiber:
Soluble Fiber: Dissolves in water and forms a gel-like substance. It helps slow digestion and stabilize blood sugar levels. You’ll find it in foods like oats, apples, citrus fruits, and legumes.
Insoluble Fiber: Doesn’t dissolve in water. It adds bulk to your stool and helps keep things moving through your digestive tract. You’ll find it in whole grains, vegetables, and seeds.
Both types are important—and together, they support digestion, weight loss, and long-term health.
How Fiber Helps When You’re Dieting
1. Keeps You Full, Longer
Fiber adds bulk to your meals without adding calories. It slows down digestion and helps you feel full and satisfied, which can curb cravings and reduce the chances of overeating. That’s a major win when you’re trying to stay in a calorie deficit.
2. Regulates Blood Sugar
Soluble fiber helps slow the absorption of sugar into your bloodstream. This leads to fewer spikes and crashes, which means better energy levels and fewer cravings for sweets or high-carb snacks.
3. Supports Healthy Digestion
Fiber keeps your digestive system running smoothly. Regular bowel movements help eliminate waste, reduce bloating, and may prevent issues like constipation—which are common during dieting, especially on low-carb or high-protein plans.
4. Feeds Your Gut Bacteria
Your gut is home to trillions of bacteria that impact everything from digestion to mood. Fiber acts as prebiotic food for those healthy gut microbes. A well-fed gut is a healthy gut—and that supports better nutrient absorption, reduced inflammation, and even a stronger immune system.
5. Helps With Fat Loss
Because fiber-rich foods are more filling and usually lower in calories, they naturally help you eat less without feeling deprived. Studies consistently show that higher fiber intake is linked to lower body weight and improved body composition over time.
How Much Fiber Should You Eat?
The general recommendation is:
25 grams per day for women
38 grams per day for men
Most people fall far short of that. The best way to get more fiber is to eat a diet rich in whole foods: fruits, vegetables, legumes, whole grains, nuts, and seeds.
Quick Tips to Boost Fiber While Dieting
Add chia or flax seeds to your smoothies or oatmeal.
Choose whole grains over refined ones (like brown rice instead of white rice).
Include a vegetable at every meal.
Snack on fruit or raw carrot/celery sticks instead of processed snacks.
Try beans or lentils as a protein source for at least one meal per day.
Final Thoughts
Fiber isn’t flashy, but it’s incredibly powerful—especially when you’re dieting. It supports fullness, regulates digestion, balances blood sugar, and even benefits your gut health. By making fiber a key part of your nutrition strategy, you can make the process of losing weight more comfortable, more effective, and more sustainable.
So the next time you plan your meals, don’t just count calories—count your fiber too.
