Fiber: My #1 goal for fat loss, immune health, and more

“Fiber can help you slim and stay slim,” said Stephen Masley, MD, and Johnny Bowden. In Smart Fat. "So if you want to make just one change to lose weight and keep it off - eat more fiber!"

Fiber: My #1 goal for fat loss, immune health, and more, weight loss, food, healthy, diet, keto diet, Fiber , slim, stay slim

 Fiber goal for fat loss, immune health

Related: Nutritionist Says # 1 Nuts Best to Eat for Reducing Inflammation

 But fiber does that, much more than just helping you burn fat and maintain a healthy weight.

Let's get this out of the way: Fiber gives you a stool you can be proud of! Thousands of years ago, Hippocrates spoke of the laxative effects of the fiber in coarse wheat.

The popularity of fiber rebounded in the 1920s when John Harvey Kellogg touted the health benefits of bran. (The Kellogg Company introduced Bran Flakes, the first high-fiber cereal grain, in 1915.) By then, we knew fiber does more than just relieve constipation.

Interest in fiber revived again in the 1970s when scientific publications began to explore the protective effects of fiber for obesity, type 2 diabetes, and other diseases.

Today, we have a better understanding of why fiber has so many benefits: Fiber is a food source for the billions of bacteria that dwell in your gut. And those trillions of bacteria affect just about everything: your immune health, how your body manages infections, and...really, just about everything.

Do you want to keep your amazing trillions of bacteria performing to be the best fat burner, maintain a healthy immune system, and create steady sustainable energy? Eat more foods rich in fiber.

Fiber: Carbohydrates that pass (mostly) undigested through your gut

Fiber: My #1 goal for fat loss, immune health, and more, weight loss, food, healthy, diet, keto diet, Fiber , slim, stay slim

Related: Best Diet Tips Ever -- 22 Ways to Stay on Track

Dietary fibers are technically carbohydrates. Of the three types of carbohydrates—sugar, starches, and fiber—fiber is the only carbs your body doesn't convert into sugar, and it's the only part of plants you can't digest.

Your body doesn't have digestive enzymes to break down the fiber, so it makes its way through your digestive system. Some of it is fermented in the colon, while other types of fiber cause stool to bulk up.

Fiber comes in several "flavors." Once upon a time, we classified fiber as either soluble or insoluble. However, we now classify fibers according to their physiological effects:

Soluble fiber, also called viscous fiber, forms a gel by absorbing water. Soluble fiber can help maintain healthy cholesterol levels and blood sugar levels.

Insoluble fiber, also called mega fiber, remains whole as it moves through the digestive system without absorbing water. Insoluble fiber helps form healthy stools and speeds up the passage of waste.

Fermented fiber, sometimes called prebiotics, supports healthy gut bacteria. (1)

All of these types of fibers play important roles.

"Foods with lots of soluble fiber make us chew well, slowing down our food intake and helping us feel full and eat less," says Josh Ax, DC, DNM, CNS in Eat Dirt. "Soluble fiber slows digestion, allowing nutrients to be taken more uniformly and slowly. However, the most important advantage of soluble fiber is how it eliminates toxins from the digestive system. and kills bad bacteria like candida."

On the other hand, insoluble fiber can combine with carcinogens and other toxic chemicals that are formed when you digest food and remove it through your stool. Prebiotic fiber nourishes probiotics or healthy gut microbes.

Fab Fiber Overview

“Fiber keeps the digested food moving smoothly through your system,” Mark Hyman, MD, tells Food: What Should I Eat? Prevents cancer and heart disease. It helps you lose weight."

Research proves the many benefits of fiber, including:

Significantly promote weight loss

Support healthy blood pressure and cholesterol levels

Reducing the risk of disease (2)

One review of 22 prospective cohort studies found that higher fiber intake was associated with a lower risk of both cardiovascular and coronary heart disease. (3)

Here, I'd like to look at some of these many benefits more closely... starting with one of my favorite reasons to use fiber!

Fiber helps you lose weight

To be the best fat burner (as well as get all the other benefits of fiber), I want you to consume plenty of fiber every day.

Here's why: High-fiber foods and water slow stomach emptying. They take longer to move through the digestive system, so they make us feel full when we eat fewer calories from foods with very little fiber.

Fiber helps fats move smoothly through the digestive system, so less of it is absorbed. Fiber also keeps blood sugar in check, which helps fuel the brain with a steady supply of energy.

When you eat the high-fiber foods along with the protein and healthy fats on the Virgin Diet, you crush cravings and give your body the best signals about satiety so you don't explode when you see a bun.

One study looked at fiber intake among 345 overweight or obese adults who ate a calorie-restricted diet. Researchers conclude that high fiber intake promotes weight loss and adherence to their plan, regardless of macronutrients and calories. (4)

Another study - a review of 62 studies - concluded that soluble fiber "modestly but significantly improved body weight" and other factors of body fat, independent of calorie restriction. (5)

Fiber also promotes steady blood sugar levels to prevent insulin spikes and crashes that eventually pave the way for insulin resistance and type 2 diabetes. Large studies consistently show that a high intake of dietary fiber can reduce the risk of type 2 diabetes by 20-30 percent. (6)

Fiber also uses insulin to suppress ghrelin, the hormone your stomach produces to tell you that you are hungry.

I could go on, but you get the point: For a quick and permanent fat loss, get plenty of fiber!


Fiber: My #1 goal for fat loss, immune health, and more, weight loss, food, healthy, diet, keto diet, Fiber , slim, stay slim

Fiber supports gut health

High-fiber foods support trillions of gut bacteria that support a strong immune system, keep inflammation levels in check, beat off bad types of bacteria, and much more.

The fiber remains largely intact until it reaches the colon. There, bacteria ferment the insoluble fiber, producing short-chain fatty acids (SCFAs).

"Short-chain fatty acids are metabolic products produced by our gut bacteria when they process the dietary fiber we eat," says David Perlmutter, MD, at Brain Maker.

You need the right balance of healthy bacteria to ferment SCFAs, which provide the source of energy for your colon (no small feat!).

But the benefits of SCFA go far beyond gut health. They can also reduce free radical damage, lower levels of inflammation, support immune health, and lower the risk of disease. (7)

Fiber supports the gut in other ways, too. When some gut bacteria are deprived of fiber, they will resort to the intestinal lining as a food source. Ingesting the lining increases its permeability and allows dangerous bacteria to infect the colon wall.

Fiber to the rescue: Studies show that mice fed a high-fiber diet maintained a thick mucus layer along the lining of the colon. (8)

Fiber helps reduce inflammation

Bad low-grade inflammation that starts in your gut and contributes to problems like dysbiosis and leaky gut eventually becomes systemic. Researchers associate this type of inflammation with nearly every disease on the planet. (9)

Fiber can help reduce inflammation. One study of 524 participants found that people with the highest fiber intake had a 63 percent lower risk of elevated C-reactive protein (CRP) — an inflammatory marker — compared to those with the lowest total fiber intake. (10)

Another larger study found that participants who ate more fiber had lower levels of C-reactive protein as well as better body composition. Many foods rich in fiber are also rich in nutrients such as magnesium that help reduce inflammation.

Related: Are High-Carbohydrate Diets Really That Bad?

You may not be getting enough fiber

In order to be the best fat burner and get all the many other benefits of fiber, I want you to have 50 grams per day.

Exact estimates vary, but researchers have found that the average fiber intake for adults in the United States is less than half of the recommended levels. For those who follow a low-carb diet including the keto diet, this number is lower. (11)

Compare that with our hunter-gatherer ancestors, who consumed upwards of 100g of fiber per day. (12)

Please don't start with 50 grams a day, especially if you haven't met your quota yet. You need to give your digestive system time to adjust to these increased amounts.

To do this, add five grams every two days or so until you reach your goal - and don't forget to increase your water intake while doing so.

Get as much fiber as possible from non-starchy vegetables and other whole foods. Nuts, seeds, legumes, wild rice, quinoa, and berries are also great sources of fiber.

Below, you'll find our 15 favorite foods that are high in fiber. Make it a goal to incorporate a few of these into your diet every day...and enjoy the benefits of a healthy gut and so much more!

Even for the best of us, getting enough fiber from food alone can be a challenge. That's why I designed Extra Fiber. Each serving contains fiber from fruits, vegetables, roots, seeds, and tree extracts... including a prebiotic that supports the growth of friendly bacteria. *Extra Fiber is Rolls Royce Fiber Products, the only one I use!

My favorite sources of fiber:

Fiber: My #1 goal for fat loss, immune health, and more, weight loss, food, healthy, diet, keto diet, Fiber , slim, stay slim

Related: The top 12 foods that make you feel happy


(1) Dandrea-Russer N. The Fiber Effect: Stop Counting Calories and Start Counting Fiber for Better Health. New York: Hatherleigh Press; 2021. 192 p.

(2) Anderson JW, Baird P, Davis RH Jr, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL. Health benefits of dietary fiber. Nutr Rev. 2009 Apr;67(4):188–205. doi: 10.1111/j.1753–4887.2009.00189.x. PMID: 19335713

(3) Threapleton DE, Greenwood DC, Evans CE, Cleghorn CL, Nykjaer C, Woodhead C, Cade JE, Gale CP, Burley VJ. Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ. 2013 Dec 19;347:f6879. doi: 10.1136/bmj.f6879. PMID: 24355537; PMCID: PMC3898422.

(4) Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742–1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.

(5) Jovanovski E, Mazhar N, Komishon A, Khayyat R, Li D, Blanco Mejia S, Khan T, L Jenkins A, Smircic-Duvnjak L, L Sievenpiper J, Vuksan V. Can dietary viscous fiber affect body weight independently of an energy-restrictive diet? A systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2020 Feb 1;111(2):471–485. doi: 10.1093/ajcn/nqz292. PMID: 31897475.

(6) Weickert MO, Pfeiffer AFH. Impact of Dietary Fiber Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes. J Nutr. 2018 Jan 1;148(1):7–12. doi: 10.1093/jn/nxx008. PMID: 29378044.

(7) Weickert MO, Pfeiffer AFH. Impact of Dietary Fiber Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes. J Nutr. 2018 Jan 1;148(1):7–12. doi: 10.1093/jn/nxx008. PMID: 29378044.

(8) Desai MS, Seekatz AM, Koropatkin NM, Kamada N, Hickey CA, Wolter M, Pudlo NA, Kitamoto S, Terrapon N, Muller A, Young VB, Henrissat B, Wilmes P, Stappenbeck TS, Núñez G, Martens EC. A Dietary Fiber-Deprived Gut Microbiota Degrades the Colonic Mucus Barrier and Enhances Pathogen Susceptibility. Cell. 2016 Nov 17;167(5):1339–1353.e21. doi: 10.1016/j.cell.2016.10.043. PMID: 27863247; PMCID: PMC5131798.

(9) Pahwa R, Goyal A, Bansal P, et al. Chronic Inflammation. [Updated 2020 Nov 20]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from:

(10) Ma Y, Griffith JA, Chasan-Taber L, Olendzki BC, Jackson E, Stanek EJ 3rd, Li W, Pagoto SL, Hafner AR, Ockene IS. Association between dietary fiber and serum C-reactive protein. Am J Clin Nutr. 2006 Apr;83(4):760–6. doi: 10.1093/ajcn/83.4.760. PMID: 16600925; PMCID: PMC1456807.

(11) Slavin JL. Dietary fiber and body weight. Nutrition. 2005 Mar;21(3):411–8. doi: 10.1016/j.nut.2004.08.018. PMID: 15797686.

(12) Eaton SB. The ancestral human diet: what was it and should it be a paradigm for contemporary nutrition? Proc Nutr Soc. 2006 Feb;65(1):1–6. doi: 10.1079/pns2005471. PMID: 16441938.

The views in this blog by tamshop should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern. The information here is not intended to diagnose, treat, or prevent any disease or condition. Statements contained here have not been evaluated by the Food and Drug Administration.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


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