Fiber, Digestion, & Weight Loss: How to Maximize Success
April 4, 2024
Fiber is an important necessity in our diet but it can sometimes get viewed as an afterthought, or not thought of at all until we begin to experience symptoms of suboptimal fiber intake. With the increase in the variety of dietary supplements and medications to help with weight loss, such as a GLP-1 agonists like semaglutide and tirzepatide, many people may find it challenging to meet their daily fiber intake. There could be many reasons for this, but one of the most common side effects of GLP-1 agonists is a loss of appetite (due to increased feelings of fullness). If you are feeling too full to eat, then it's harder to meet all of the bodies varying nutrient requirments. Let's dive deeper into the role that fiber plays in weight loss and overall wellness.
First, what exactly is fiber?
Fiber is the part of plant foods that your body can’t digest or absorb. There are two types of fiber: soluble and insoluble. Soluble fiber attracts water, turning to gel and slowing digestion. It can be found in some fruits and vegetables like apples, prunes, blueberries, broccoli, brussel sprouts and green beans. This type of fiber can also be found in beans, lentils and psyllium, which is a common over-the-counter fiber supplement. Insoluble fiber is found in foods such as whole grains, vegetables, and wheat bran. It helps food pass more quickly through the stomach and intestines and adds bulk to our stool.
Why do I need fiber?
Each type of fiber has its own set of benefits. Soluble fiber is helpful for lowering fat absorption and helping weight management by stabilizing blood sugar. It’s also good for balancing gut bacteria as it is fermentable in the colon. Insoluble fiber is important for preventing constipation as it speeds up the movement and processing of waste. By doing this, it aids in the prevention of gastrointestinal blockage and hemorrhoids in the colon. Although they function differently, both extend the feeling of satiation or fullness after meals, which can be very helpful in weight management.
How much fiber do I need?
While there are no specific recommendations for the daily amount of each type, nutritional information for total servings is easily available on all food labels. It is recommended that women under the age of 50 consume 25 grams daily and women over 50 should consume 21 grams daily. For men, those under 50 should consume 38 grams daily and those over 50 should consume 30 grams daily. These are just general guidelines. We always recommend checking with your healthcare provider to see if these targets are right for you or if should aim for a different amount of fiber daily.
What if I’m just not hungry?
With the explosive popularity of weight loss medications like semaglutide and tirzepatide, it's common to simply not feel hungry (that's part of the "magic" behind how these medications work so well lfor weight loss). So, when you're not feeling hungry because of the effects of your GLP-1 medication, it's important to make every calorie count. If you're looking for ways to make sure that fiber is included in your daily diet, we can help with that! MRC's Fulfill Mixed Fruit Fiber drink is the perfect solution to adding extra fiber without adding too many extra calories or taking up too much room in your stomach! Fulfill Fiber Drink packets support healthy digestion with 5 grams of fiber per serving. The delicious mixed fruit flavor is only 10 calories per serving, 0 grams of fat, and 1 gram of net carbs. With individual packets for every serving, they travel seamlessly and can be mixed into hot water, cold water, plain water, flavored water, or can be paired with other fruit flavored MRC protein drinks.
What about constipation, even when I do get enough fiber?
If you're following a GLP-1 diet plan, then it's possible that you've experienced (or maybe are experiencing) constipation. While getting enough fiber is a great start to a healthy gut and digestive system, it doesn't always guarantee equal regular and easy bowel movements. If fiber alone isn't enough, or if you're simply experiencing occassional constipation, then MRC's Cleanse Tea might be a good option for you! This laxative tea was designed specifically for the gentle relief of occassional consitipation. Made with Senna, this soothing drink promotes regularity and provides gentle, overnight relief.
Got questions? An MRC Coach is here and ready to help. Send us a chat or email to connect, websupport@emetabolic.com