Because of the numerous advantages it offers for our gut health, fiber has become increasingly popular in recent years. Additionally, it can help with weight loss. In an Instagram video posted on June 29, gastroenterologist Dr. Joseph Salhab provided three suggestions on how to eat fiber in order to get these health advantages, particularly weight reduction. Let's find out:

Does fiber help you lose weight?

Dr. Salhab's post included a video of a TikTok user discussing how his fiber intake helped him shed pounds, reduce his risk of insulin resistance, and cure fatty liver illness. What methods did he use to accomplish this? By consuming fiber before sugar.

The man posted a before-and-after picture of himself, highlighting the physical changes he made during the previous 12 months, including constantly prioritizing fiber intake over sugar intake. "It's actually rather humiliating, and frankly, I can't believe I have it online. However, I'm doing it because I know it can be beneficial to many people," he admitted..

By adhering to the fiber before sugar diet, he said he lost 75 pounds (34 kg) and displayed a picture of his enlarged physique taken in March 2023. “I went to see my doctor. They said that I had insulin resistance and early signs of fatty liver illness. I'm currently here: I've lost 75 pounds, and there are no indications of insulin resistance or fatty liver disease. My triglycerides and cholesterol have decreased. Fiber is beneficial for diabetes since it aids in regulating blood sugar and promoting digestive health. Furthermore, fibre helps with obesity because it's really satisfying, he said.

Fiber intake methods

However, in order to get these benefits, how should fiber be consumed? Dr. Salhab highlighted three fiber recommendations that he said would help you get the aforementioned benefits:

1. Get the majority of your fiber during the day's beginning. Water is necessary for fiber to function properly, and it is less effective when you are fasting or sleeping.

2. Although you need roughly 30 to 35 grams daily, start gradually. Boost your fiber consumption by a few grams every week. By doing this, you may prepare your body for any possible bloating or cramps.

3. Fruits, vegetables, legumes, and whole grains are the best sources of fiber. The best sources for supplements are chia seeds, flax seeds, and psyllium husk.

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