The missing piece

CASTLE ROCK, Colo. — You’ve cut out empty calories, swapped soda for water, started walking regularly and even prioritized sleep. Great job! But there’s one powerful tool that you might be missing from your weight loss plan: fiber.

“Fiber doesn’t get much attention in weight loss conversations,” says Michael Yuan, MD, family medicine physician with AdventHealth Medical Group Primary Care at Founders. “But it plays a meaningful role in hunger, digestion and long-term weight control.”

Why Fiber Helps With Weight Loss

There are two types of fiber — soluble and insoluble — and both are important. Soluble fiber — contained in foods such as oats, apples and beans — has been shown to modestly support weight loss, even when calorie intake stays the same. Insoluble fiber — in foods such as whole wheat, carrot and brown rice — help prevent constipation and keep your digestive tract healthy.

“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 are also often naturally lower in calories, and they benefit your gut microbiome in ways that may reduce fat storage over time.

How Much Do You Need?

The recommended daily intake is about 25 grams for women and 38 grams for men, but most Americans only get half that. Adding more fiber to your routine is a simple, sustainable step that supports multiple aspects of 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 fiber-rich choices include lentils, avocados, chia seeds and oats. Fiber supplements like psyllium can also help. “They’re useful for patients who want a quick add-on,” Dr. Yuan says. “Just make sure to choose a reputable brand.”

Want to Feel Better and Eat Smarter?

If you’re looking for simple, sustainable tools to support weight loss, call AdventHealth Medical Group Primary Care at Founders at Call720-455-8024 to schedule a visit and create a nutrition plan that fits your life.