Viscous Fiber and Weightloss

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You need to be in a calorie deficit to lose weight. So you need to burn more calories that you consume. Many people count calories, but you don't need to do this if you eat the right foods. Fiber is often believed to suppress your appetite but only a certain type. The more viscous the fiber the better it is at reducing appetite and food intake. Viscous refers to the stickiness or thickness of the substance (honey is more viscous than water). Viscous soluble fibers like pectin, psyllium or glucomannan all thicken in water. They form a gel-like substance that sets in your gut. The gel slows the emptying of your stomach, increasing digestion and absorption times. The result of this is a prolonged feeling of fullness and a reduced appetite. Rich sources of viscous fiber are: asparagus, oats, beans and legumes, flaxseeds, and Brussel sprouts. Changing to a high fiber diet should done gradually. Diarrhea, cramps, and abdominal discomfort are common side effects if you increase fiber intake too quickly. It is recommended to increase water intake since fiber needs more water to digest properly.