Can Fibre Boost Weight Loss? Can Supplements Be Helpful?

Fibre can significantly boost weight loss because it helps you feel full for longer, controls appetite, and supports healthy digestion and metabolism. Unlike refined carbs, fibre slows down the absorption of sugar, prevents blood sugar spikes, and encourages stable energy levels reducing cravings and overeating. Soluble fibre forms a gel-like substance in the gut that delays gastric emptying, while insoluble fibre adds bulk to stool, improving bowel movements and detoxification. Keep reading as we explain how fibre can help boost weight loss.

Here's how fibre can help you lose weight

1. Promotes satiety and reduces hunger

Fibre absorbs water and expands in your stomach, promoting a feeling of fullness and reducing the likelihood of overeating. This can help reduce total calorie intake throughout the day. Include chia seeds, oats, or lentils in meals to boost satiety naturally.

2. Slows down digestion

Soluble fibre slows the digestion of food, preventing rapid spikes and drops in blood sugar that often lead to cravings. A steadier release of energy keeps you from reaching for snacks between meals. Foods like apples, barley, and beans are excellent choices to control energy release.

3. Lowers caloric absorption

Some fibres can bind with fats and sugars in the gut, preventing their full absorption and reducing total calorie intake. Add high-viscosity fibres like glucomannan or psyllium to your diet for this benefit.

4. Reduces belly fat

Studies show that increasing soluble fibre can particularly reduce visceral fat around the belly by improving insulin sensitivity and reducing inflammation. Include flaxseeds, avocados, and Brussels sprouts in your meals for targeted fat reduction.

5. Improves gut health

Fibre acts as a prebiotic, feeding good gut bacteria. A healthier gut microbiome helps regulate hormones like ghrelin (hunger hormone) and leptin (satiety hormone), aiding weight management. Fermented fibre-rich foods like kimchi or sauerkraut offer double benefits.

6. Prevents constipation

Insoluble fibre adds bulk to stool and speeds up intestinal transit, helping flush out waste and toxins. A clean digestive system can improve metabolism and reduce bloating. Add whole grains, carrots, and leafy greens to ensure regularity.

7. Reduces emotional eating

By balancing blood sugar and keeping hunger under control, fibre can reduce mood-related food cravings and impulsive snacking. Pair fibre with protein to keep emotional eating at bay during stressful times.

8. Supports hormonal balance

Fibre helps remove excess oestrogen and other hormones from the body through waste elimination, which can be particularly helpful for women trying to lose weight. Cruciferous vegetables like broccoli and cauliflower are great choices for hormonal balance.

How can supplements help?

If you're not meeting your daily fibre goals (25–38 grams for adults), fibre supplements can help fill the gap. Options like psyllium husk, inulin, glucomannan, and methylcellulose are convenient for boosting fullness, improving digestion, and controlling blood sugar. They're especially useful for busy individuals or those with dietary restrictions. However, it's best to start slowly and drink plenty of water to avoid bloating or discomfort.

In summary, fibre is a natural, powerful ally for weight loss. Whether from whole foods or supplements, it can help regulate appetite, digestion, and metabolism, all key to achieving and maintaining a healthy weight.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.