Metabolic health: science has discovered that there is a great ally for losing weight

A high-fiber diet can be an affordable and effective solution to combat obesity and improve your health. Here are some recommendations to help you incorporate healthy foods into your diet.

fiber, diet, weight loss, health
here are specific fibers that, incorporated into our diet in a controlled way, positively impact the metabolism and microbiota.

Obesity is undoubtedly a growing epidemic worldwide and particularly in the American population, where its prevalence has increased from 30% to 42% in adults - in the last two decades alone. This increase is associated with a Western diet rich in fats and sugars, and low in fiber.

According to the 2020-2025 USDA Dietary Guidelines, more than 90% of women and 97% of men do not meet the recommended dietary fiber intake.

Dietary fiber has proven to be crucial in weight regulation and metabolic health. In particular, beta-glucan, a soluble fiber found in oats and barley, caught the attention of researchers for its ability to reduce body weight and improve glucose homeostasis.

Metabolism and weight loss

Dietary fiber is found in plant foods such as fruits, vegetables, grains and vegetables, but there are many types of fiber and not all have the same impact on health. One of these fibers is beta-glucan, which dissolves in water and forms a viscous substance in the intestine that can help reduce the absorption of fat and sugar, contributing to the regulation of weight and blood glucose.

diet, fat
A high-fat diet changes the microbiota, while fiber consumption increases beneficial bacteria and improves metabolism.

A recent study published in The Journal of Nutrition analyzed the impact of different types of fibers on the intestinal microbiota, the ecosystem of microorganisms that inhabit the digestive tract. The researchers tested five types of fiber - pectin, beta-glucan, wheat dextrin, starch and cellulose - in rodent diets and the results showed that only beta-glucan had a significant effect on reducing body weight and fat, in addition to improving the regulation of glucose.

Beta-glucan, the miraculous fiber

This soluble fiber is present in foods such as oats, barley, mushrooms and yeast and compared to other fibers showed promising results in weight loss and improved glycemic control. This type of fiber has the ability to increase the production of butyrate, a beneficial metabolite produced when intestinal bacteria ferment the fiber.

Butyrate is an essential source of energy for colon cells and plays an important role in intestinal health, promoting a healthy intestinal barrier and reducing systemic inflammation. In addition, butyrate stimulates the release of intestinal peptides such as GLP-1, which regulates appetite and blood glucose, being an important ally in the fight against obesity.

vegetables, grains, health
Legumes have a high fiber content, which is essential for optimal digestion. In addition, they reduce LDL cholesterol and promote glycemic control.

The study also analyzed other dietary fibers, such as pectin, found in fruits and vegetables, and wheat dextrin - a lesser-known fiber - which also showed some benefits. However, beta-glucan stood out for its ability to induce greater butyrate production and improve metabolic health more effectively than the other fibers tested.

Additional benefits of dietary fiber

In addition to the effects on weight loss and glycemic control, dietary fiber brings other health benefits: it can help reduce blood cholesterol levels and contribute to digestive function. Improving the health of the intestinal barrier and reducing systemic inflammation are crucial to maintaining good overall health.

cereals, health
The consumption of dietary fiber improves body weight and adiposity, in addition to influencing the composition of the intestinal microbiota.

Adequate consumption of fiber can also influence the intestinal microbiota, promoting the growth of beneficial bacteria such as Bifidobacterium and Lactobacillus, which play a key role in the digestion of food and in the production of metabolites that affect health. A high-fiber diet can increase the diversity and richness of the intestinal microbiota, which has been associated with better metabolic health and a lower prevalence of obesity-related diseases.

How to incorporate fiber into our diet?

To take advantage of the benefits of dietary fiber, it is advisable to incorporate some of the foods we mentioned below:

  1. Oats and barley: These grains are excellent sources of beta-glucan. Incorporating oatmeal for breakfast or using barley in salads and soups can increase the intake of this beneficial fiber.
  2. Fruits and vegetables: Fruits such as apples, pears and citrus fruits, and vegetables such as carrots and broccoli, are rich in pectin and other soluble fibers. Eating a variety of fruits and vegetables can bring additional health benefits.
  3. Legumes: Beans, lentils and chickpeas are excellent sources of dietary fiber and can be incorporated into salads, stews and other dishes.
  4. Whole grains: Opting for whole grains instead of refined can increase fiber intake. Whole wheat bread, brown rice and quinoa are good options.

Increasing dietary fiber intake, especially beta-glucan, can be an effective strategy to lose weight and improve metabolic health. With a diet rich in fiber, it is possible to improve glucose control, reduce body fat and promote a healthy intestinal microbiota, all without the need for expensive medicines.

News reference:

Howard, E. J. et al. Impact of Plant-Based Dietary Fibers on Metabolic Homeostasis in High-Fat Diet Mice via Alterations in the Gut Microbiota and Metabolites. The Journal of Nutrition, v. 154, 2024.