Many people working on weight loss may overlook the role of fiber in their diets, according to Michael Yuan, MD, a family medicine physician with AdventHealth Medical Group Primary Care at Founders. Dr. Yuan notes that while fiber is not often discussed in weight management, it is important for hunger control, digestion, and maintaining weight over time.
There are two types of dietary fiber: soluble and insoluble. Soluble fiber can be found in foods such as oats, apples, and beans. Research shows that soluble fiber can support modest weight loss even without reducing calorie intake. Insoluble fiber, present in foods like whole wheat, carrots, and brown rice, helps prevent constipation and supports digestive health.
“Fiber works in a few ways,” Dr. Yuan explains. “It helps slow digestion, so you feel full longer. It also increases the release of certain hormones that signal satiety to your brain. That’s actually similar to the mechanism behind injectable weight loss GLP-1 medications.”
High-fiber foods tend to be lower in calories and support gut health by affecting the microbiome in ways that may reduce fat storage over time.
The recommended daily intake for fiber is about 25 grams for women and 38 grams for men; however, most Americans consume only about half these amounts. Increasing dietary fiber is seen as a simple step that benefits overall health.
“Fruits, vegetables, beans and whole grains are great sources,” Dr. Yuan says. “You can also check nutrition labels to find out how much fiber is in packaged foods. Look for items with at least 3 to 5 grams per serving.”
Other good sources include lentils, avocados, chia seeds, and oats. Fiber supplements such as psyllium may also help those who need an easy way to increase intake but should be chosen from reputable brands.
Dr. Yuan encourages individuals seeking sustainable tools for weight loss to contact AdventHealth Medical Group Primary Care at Founders for assistance with nutrition planning.
AdventHealth Orlando was established in 1908 in Orlando, Florida and serves as both a pediatric care provider and a training hospital under its current president Terry Shaw.
