The Role of Fiber in Weight Management
Why fiber is one of the most underrated nutrients for weight loss and how to get more of it.
Fiber doesn't get as much attention as protein or low-carb diets, but it may be one of the most powerful tools for your THINNR weight loss success.
Why Fiber Matters for Weight Loss
- Increases fullness: Fiber absorbs water and expands in your stomach, helping you feel satisfied.
- Slows digestion: This means more stable energy and fewer blood sugar spikes.
- Feeds gut bacteria: A healthy microbiome is increasingly linked to weight management.
- Low calorie density: High-fiber foods tend to be filling without being calorie-dense.
Types of Fiber
Soluble Fiber
Dissolves in water to form a gel. Found in oats, beans, apples, and citrus fruits. Especially helpful for blood sugar and cholesterol.
Insoluble Fiber
Doesn't dissolve in water. Found in whole grains, vegetables, and wheat bran. Supports digestive regularity.
How Much Fiber Do You Need?
Recommendations are 25-30 grams daily, but most Americans get only about 15 grams. Increasing fiber should be done gradually to avoid digestive discomfort, and be sure to drink plenty of water.
Best Fiber Sources
- Vegetables (especially leafy greens, broccoli, carrots)
- Fruits (berries, apples, pears with skin)
- Legumes (beans, lentils, chickpeas)
- Whole grains (oats, quinoa, brown rice)
- Nuts and seeds (almonds, chia seeds, flaxseed)
Fiber in the THINNR Nutrition Plan
The THINNR Fiber supplement can help you meet your daily fiber goals, especially during the adjustment period. Combined with our nutrition plan, you'll build habits that naturally incorporate more fiber.
Find a THINNR provider to get personalized nutrition guidance.
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