Consuming a diet with adequate fiber is associated with maintaining a healthy weight.An animal study recently investigated which form of fiber might be most effective,and beta-glucan,a fiber found in cereals and oats,emerged as the most effective.This study,using a mouse model of obesity,concluded that beta-glucan induced more weight loss than other forms of fiber.If the results are confirmed in human studies,the authors suggest that beta-glucan may be a“promising dietary strategy for metabolic disease.”The research appears in The Journal of Nutrition.

　　Fiber:The Forgotten Nutrient?

　　Fiber was once considered little more than“roughage”for regular bowel movements,but now it’s understood to be vital for gut and overall health.Our digestive system cannot break down fiber,so it passes through most of the digestive tract until it reaches the large bowel,where our gut microbiome ferments it.This process releases beneficial compounds like short-chain fatty acids(SCFAs).

　　Mir Ali,MD,a board-certified bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center,highlighted the importance of fiber:“A high fiber diet has a number of benefits:lower cholesterol and blood glucose;maintain regular bowel movements and overall bowel health;reduce the incidence of diverticulitis and other bowel conditions,to name a few.”

　　Janese Laster,MD,board-certified in internal medicine,gastroenterology,obesity medicine,and nutrition,explained,“By increasing fiber in the diet we can also change the human microbiome,help with satiation,which reduces overeating and weight gain,and create changes in metabolic health.”A diet rich in fiber can help regulate blood sugar levels,reducing insulin resistance,and SCFAs can nourish the cells that line the gut and benefit the whole body.

　　Types of Fiber

　　Dietary fiber can be split into two forms,both important for health:

　　•Soluble fiber:Dissolves in water,producing a gel-like substance that can help lower blood cholesterol and glucose levels.

　　•Insoluble fiber:Absorbs water and is crucial for healthy bowel movements.

　　For their study,researchers used a mouse model of obesity.The animals received one of five types of fiber every day for 18 weeks:

　　•Pectin:A soluble fiber found in fruits.

　　•Beta-glucan:A soluble fiber found in cereals,yeast,mushrooms,and seaweeds.

　　•Wheat dextrin:A soluble fiber sold as a fiber supplement.

　　•Resistant starch:A type of starch that functions like fiber,avoiding digestion and being fermented in the colon.

　　•Cellulose:An insoluble fiber found in plant cells.

　　Beta-Glucan,the Victor

　　All five fiber types significantly changed the animals’gut microbiome and altered SCFA levels.However,only beta-glucan provided benefits in terms of body weight,fat mass,and glucose tolerance.

　　Chris Mohr,PhD,RD,a fitness and nutrition advisor,noted,“It’s interesting to see such a distinct advantage for beta-glucan over the others in this particular study.”Susan Bowerman,a registered dietitian,was also surprised by the results,especially since another soluble fiber,pectin,was studied.

　　Health Claims About Beta-Glucan

　　Evidence supports beta-glucan’s benefits for heart health,and both the U.S.FDA and European EFSA allow heart health claims on products containing beta-glucan.However,its potential role in weight loss is less clear.While the study’s results are encouraging,human metabolism and gut microbiota are more complex,and individual responses to dietary changes can vary.Previous human studies have shown some benefits of beta-glucan,but further research is needed.

　　How to Increase Fiber Intake

　　Despite the complexity of specific fiber types,a fiber-rich diet is known to reduce disease risk and support a healthy weight.However,about 95%of people in the U.S.do not consume enough fiber daily.

　　Experts suggest increasing fiber intake by:

　　•Eating more fruits and vegetables.

　　•Choosing whole grain bread,pasta,and rice over refined versions.

　　•Adding 1/2 cup of beans,such as lentils or black beans,to your diet.

　　•Swapping snacks for fiber-rich foods like nuts and seeds.

　　•Staying hydrated,as fiber works best when it absorbs water.

　　Incremental changes are more achievable and effective than fad diets or weight-loss“hacks.”While beta-glucan might become an evidence-based weight-loss supplement,for now,focusing on vegetables,nuts,seeds,and whole grains is a good start.