It is often associated with flatulence and bloating.
But one nutrient you’ll find in your morning bowl of Bran Flakes is one of nutrition’s unsung heroes, according to research. And it could be the key to staying slim.
Fiber is the part of the plant that our small intestine cannot digest, so it reaches the large intestine, where it can help fuel multiple beneficial biological processes.
This includes both immediate weight loss and helping curb conditions that may contribute to gaining pounds in the first place.
Fiber can be divided into two main types: insoluble and soluble, both of which can contribute to weight loss in different ways.
Insoluble fiber is the indigestible plant matter that we cannot easily absorb, such as fruit and vegetable peels, and is also found in whole grain products.
Eating this fiber naturally slows digestion and allows the extraction of glucose, and therefore energy, to be a more gradual process that helps curb cravings.
Nutritionist Laura Southern from London Food Therapy told us The times: ‘You don’t get blood sugar spikes.
Fiber is the parts of plant foods we eat that are not digested by our small intestine, but instead travel to our large intestine, where it can help fuel multiple beneficial biological processes.
‘This reduces cravings, making it easier to resist sugary foods and lowering the risk of consistently high blood sugar, which leads to high insulin and diabetes.’
Recent studies have also shown that dieters who opted for high-fiber diets reported greater weight loss than their peers.
One study, which followed 43 participants for three months, found that the 27 who followed a high-fiber diet lost more weight than 16 control subjects, even though their total calorie intake was similar.
Another study, authored by Professor Tim Spector – founder of the ZOE diet app and nutritionist based at King’s College London – also found that those who followed high fiber diets produced less bile acid, called isoUDC, which is linked to an increased appetite.
Professor Spector said this is likely due to the fact that fiber supports a healthy gut microbiome, the collection of beneficial bacteria that live in our digestive system.
“The gut microbiome and its chemicals such as these bile acids hold enormous promise for reducing obesity without the need for invasive surgery,” he said.
Another type of fiber, soluble fiber, commonly found in foods such as oats, has also been linked to aiding weight loss.
Unlike insoluble fiber, this form can be digested by us and forms a gel-like substance in the intestines, which attracts water.
Oats, like rice and mushrooms, are a rich source of a type of soluble fiber called beta-glucan
Not only does it help keep stool soft, but it also provides a number of health benefits through the bacteria that feed on it.
This includes leptin, a hormone that makes us feel full, as well as glucagon-like peptide 1 (GLP-1), which suppresses appetite.
The latter works in a similar way to semaglutide, the active ingredient in fat-burning shots such as the diabetes drug Ozempic and the slimming drug Wegovy.
Oats, like rice and mushrooms, are a rich source of a type of soluble fiber called beta-glucan.
A rodent study published in July found that those given a beta-glucan supplement in their diets showed both less weight gain and healthier blood sugar levels.
While fruits and vegetables, as well as whole grain carbohydrates such as brown rice, are good sources of fiber, there are supplements that can also increase your intake.
These often contain psyllium, made from the husks of the seeds of a plant of the same name. This provides a source of both soluble and insoluble fiber.
The use of psyllium as a ‘natural Ozempic’ went viral on social media earlier this year after US doctor Dr Enaka Yembe described it as the ‘poor man’s version of the injections’.
Psyllium husks, sold as a sawdust-like powder, went viral on social media earlier this year after American doctor Dr Enaka Yembe described it as the ‘poor man’s version’ of Ozempic.
Some research has shown that psyllium can help people lose weight, although nutritionists have told MailOnline that it is not a miracle cure and will not work on its own, and that people will still need to diet while taking it.
Despite fiber’s benefits, including reducing the risk of diseases such as diabetes, heart disease, cancer and Alzheimer’s, most of us don’t get enough.
The latest data from the British Dietetic Association suggests the following the average Brit consumes just 18 grams per day, far less than the 30 grams recommended by the NHS guideline.
And according to the Food and Drink Federation, fewer than one in ten adults are meeting the target of 30 grams per day.
However, it is important not to overdo it. Experts warn that eating too much too quickly can leave you feeling bloated.
Ms Southern said: ‘When people say fiber gives them a stomach ache, it’s often because they eat too much too quickly. Your intestines need time to adapt.’