Yes, eating fiber can significantly aid in weight loss. Fiber is a crucial nutrient, a complex carbohydrate that is difficult for the body to digest. This characteristic slows down the digestive process, which helps stabilize blood sugar levels.

Unlike lipids, proteins, sugars, and starches, fiber is not quickly broken down for energy. Soluble fiber passes through the stomach and intestines largely unabsorbed, promoting beneficial gut bacteria and increasing satiety. This helps control hunger and maintains stable blood sugar, which are key factors in managing weight.

Fiber also plays an active role in supporting colon function, aiding in the excretion of fats from the body and limiting fat storage. Foods high in fiber are typically low in calories, making them ideal for individuals who are overweight or obese.

Some healthy, fiber-rich foods to prioritize include:

Oats, a versatile cereal, are rich in fiber, protein, and complex carbohydrates, offering substantial nutrition. They can be prepared in various dishes or combined with foods like yogurt and fruits. To maximize their weight loss benefits, avoid adding many additives during preparation.

Fruits with peels, such as apples, contain fiber and vitamins that support weight loss. Photo: Duc Hanh

Chia seeds contain 9 essential amino acids and minerals such as calcium, potassium, and phosphorus. They are also rich in fiber, which helps you feel full for longer.

Broccoli provides fiber, vitamins A, C, K, folate, and essential minerals like potassium, phosphorus, and selenium, contributing to overall health.

Okra offers a wealth of folic acid, calcium, vitamins B, and C, and is rich in fiber, which aids in satiety and weight loss.

Artichokes contain about 7 g of fiber per head, along with vitamins C and K, minerals like iron, potassium, phosphorus, and magnesium, and antioxidants, all beneficial for overall health.

Other fiber-rich foods include water spinach, jute mallow, sweet potato greens, carrots, white radishes, pears, and apples.

When incorporating fiber for weight loss, increase your intake gradually. Consuming too much fiber too quickly can cause bloating, indigestion, or diarrhea. The recommended daily fiber intake varies by age and physical activity:

Women: 25-28 g for those under 50; approximately 22 g for those over 50.

Men: 31-34 g for those under 50; 28 g for those over 50.

Children under 18: 14-31 g daily, depending on age and gender.

This advice is provided by Doctor Vo Tran Nhu Thao from the Endocrinology - Diabetes Unit at Tam Anh General Clinic District 7. Readers can submit their questions regarding endocrine conditions for expert answers.