Ask Dr. Halid: Is Fiber Really Important For Fat Loss??

Before I get to the answer, we should define what fiber actually is. Fiber is a carbohydrate that is not digested by the human body. Although fiber is not digested by the body, bacteria in the intestine can feed on it and convert it into short chain fatty acids. Our body can use these for energy. The exact amount of calories in short chain fatty acids derived from fiber is not well agreed upon. I recommend just counting all fiber towards carbohydrate totals.

Fiber is a carbohydrate that is often disregarded, but it plays a significant role in any diet plan. Like protein, fiber has a thermogenic effect (meaning your body burns more calories trying to digest when compared to other foods). It also can improve GI health and function, makes you feel fuller and more satisfied, and it blunts insulin spikes which lowers chance for fat storage. Decreased insulin spikes also cause a slower absorption of carbs, fats, and protein in the body. This is a desirable condition, especially during exercise. Slower digestion means long lasting fuel to finish a workout strong. This is why getting at least 5 grams of fiber in a preworkout meal is important.

So if you have not figured out by now—yes, fiber is very important for fat loss! When it comes to carbohydrates, we have all been taught that there are “good” and “bad” carbs. Trying to decipher what are “good” or “bad” carbs can be very confusing (and honestly, annoying). Eating healthy and eating according to your goals should not be difficult or too restrictive. So, to simplify the process of choosing carbs, I suggest aiming for a daily fiber goal of at least 30g and no more than 60g (more than this amount can cause GI distress and interfere with nutrient absorption). So if you plan to eat 5 meals a day and are aiming for 45g of fiber, look to have a carb source that gives you about 9 grams of fiber per meal.

Here are some high fiber foods that I often eat:

Psyllium Husk (I like to mix this into smoothies. 1 tbsp doesn’t affect the taste at all!)

• Kidney beans

• Black beans

• Peas

• Almonds

• High fiber cereal like Kashi (I like to sneak some in with my corn flakes)

• Edemame

• Steal cut oats

• Popcorn

• Rasberries

• Blueberries

• Pears

• Apples

• Ground flaxseed

• Sweet potato

• Quest Nutrition Protein Bars

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