Does Dietary Fiber Make You Gain Weight?

Green leafy vegetables are a good source of low-calorie fiber.

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Dietary fiber is essential for human health. It helps avoid irregularity, reduces cholesterol levels and helps support blood sugar level. Fiber can also lower the threat of diabetic issues, colon cancer and heart problem. Fiber also minimizes the danger of establishing diverticulosis– inflammation of the intestinal tracts – and piles.

Food Choices

Fiber itself has no calories, according to the Colorado State University Extension website. Nonetheless, you’ll be getting calories from the high-fiber foods you are consuming. For example, fruits and vegetables are good sources of fiber but they are likewise low in calories. If you decide to get your fiber from beans, vegetables, starchy vegetables such as potatoes, nuts and avocados, you’ll be consuming many even more calories. To stop weight gain, switch over to low-calories sources of fiber or talk to your physician about fiber supplements.


If you are not made use of to eating fiber and suddenly enhance your consumption, you could wind up bloated. This is since fiber can trigger gas. If you step on a scale while you are bloated, you’ll be heavier. This isn’t a genuine weight gain, though. As your body gets utilized to the included fiber, the bloating will vanish. You can prevent the issue in the first place by including fiber in small amounts to your diet and increasing the amounts a little bit at a time each week.

Weight Loss

Fiber is generally an excellent weight-loss ally. Fiber fills you up, especially if you consume plenty of water – a minimum of 8 glasses – during the day. As fiber absorbs water, you’ll feel fuller and will be less tempted to overindulge or to eat once more after simply a couple of hours. If you are trying to lose weight, choose low-calorie fibrous foods such as green leafy vegetables.

How Much to Eat

The USDA’s Dietary Guidelines for Americans recommend that grownups consume 14 g of fiber for every 1,000 calories in the diet plan. This indicates that if you consume 2,000 calories per day, you’ll need to eat 28 g of fiber a day. Foods don’t contain as much fiber as you may think, so you’ll have to make an effort to satisfy your quota. For instance, one medium pear contains 5.1 g of fiber and one slice of entire grain bread contains just 1.7 g of fiber.