Can Fiber Aid Weight Loss? Expert Answers Key Questions

Discover how fiber can support weight loss and overall health. Expert dietitian Lisa Valente shares top high-fiber foods and practical tips to boost your daily intake in this insightful article.
Can Fiber Help You Lose Weight? Expert Insights
Many individuals focus on tracking proteins, fats, and carbohydrates when aiming for weight loss. However, fiber—a crucial yet often overlooked nutrient—may be the missing link to boosting weight loss success. Unlike other nutrients, fiber also offers numerous health benefits beyond digestion, such as lowering LDL cholesterol and reducing blood pressure.
Studies indicate that fiber can promote weight loss and improve insulin sensitivity. Despite its benefits, less than 5% of Americans meet the recommended daily fiber intake, which is about 34 grams for men and 28 grams for women. So, how can you increase your fiber consumption?
In this episode of In Conversation, registered dietitian Lisa Valente discusses the importance of fiber, differentiates between soluble and insoluble types, and explores whether fiber supplements can substitute whole foods. She shares her favorite high-fiber foods, including frozen berries, whole wheat pasta, and chia seeds, highlighting their nutritional advantages.
Fiber plays a vital role in fighting insulin resistance and supporting weight management. Incorporating more fiber-rich foods into your diet might be your secret weapon in achieving your health goals.
Listen to the full podcast for more insights and practical tips on increasing fiber intake and enhancing overall health.
About the Expert
Lisa Valente, MS, RD, holds a Master’s in nutrition communications from Tufts University and completed her dietetic internship at Massachusetts General Hospital.
Top High-Fiber Foods
- Frozen berries: affordable, high in fiber, versatile for smoothies or oatmeal.
- Whole wheat pasta: more fiber than white pasta, ideal for balanced meals.
- Chia seeds: nutrient-dense, rich in fiber, omega-3s, and protein, perfect for puddings or sprinkled on dishes.
For more nutrition tips, stay tuned to our podcast, shortlisted in major health and science categories at the Publisher Podcast Summit and Awards.
Stay Updated with Mia's Feed
Get the latest health & wellness insights delivered straight to your inbox.
Related Articles
Certain Flavonoids in Tea and Chocolate May Help Lower Blood Pressure
Discover how flavonoids in tea and chocolate may help lower blood pressure and support heart health through improved endothelial function and healthy diet choices.
Animal Fats Promote Tumor Growth in Obese Mice While Plant Fats Do Not
New research shows that animal-based dietary fats accelerate tumor growth in obese mice by impairing immune function, while plant fats like olive and palm oil support anti-tumor immunity. These findings highlight the importance of dietary fat sources in cancer prevention and treatment.
Proinflammatory Diets Accelerate Gum Disease Progression and Increase Systemic Inflammation
New research reveals that proinflammatory diets can accelerate gum disease progression and contribute to increased systemic inflammation, highlighting the importance of dietary choices for oral and overall health.
Diet rich in plant-based proteins may reduce hypertension risk, new study shows
A new study reveals that consuming minimally processed plant-based proteins like beans and lentils can help lower the risk of high blood pressure. Focus on whole foods for heart health.