Can a high fiber diet help you lose weight?

Fibre is a crucial nutrient that is often overlooked in the typical Western diet. However, including enough fibre in your diet is one of the simplest, most powerful ways to boost your health, support digestion, and help you reach your weight loss goals. .

Whether you want to manage menopause symptoms, lose stubborn belly fat, or simply feel more energized, embracing the power of fiber is a Pure Goddess essential.

Let’s explore what fiber really is, why it matters for women in midlife, how it supports weight loss, and practical ways you can add more to your routine. You can supercharge your results with our many healthy recipes, and access research-backed tips on our Health Hub.

What is fiber?

Fiber is a type of carbohydrate found naturally in plant-based foods. Unlike most carbohydrates, fiber cannot be digested by the human body. Instead, it passes through your digestive system mostly intact. But don’t be fooled! Just because fiber isn’t absorbed like other nutrients doesn’t mean it isn’t working hard for your health.

There are two main types of fiber:

Soluble fiber: Dissolves in water, forming a gel-like substance in your gut that helps regulate blood sugar and cholesterol. A delicious, convenient source of soluble is our  own Metabolism & Energy Superblend  which contains soluble plant fiber and supports healthy weight loss as part of a balanced diet.

Insoluble fiber: Does not dissolve in water and helps bulk up your stools, preventing digestive problems and constipation along with promoting bowel regularity.

By getting both types in your daily meals, you feed your body (and your gut bacteria) exactly what it needs to thrive.

A study published by Annals of Internal Medicine suggests that something as simple as aiming to eat 30 grams of fibre each day can help you lose weight, lower your blood pressure, and improve your body’s response to insulin just as effectively as a more complicated diet.

The Proven Health Benefits of Fiber

Fiber Fuels Healthy Digestion

Fiber plays a pivotal role in keeping your gut happy and maintaining a healthy digestive system. It adds bulk to stools, preventing constipation and encouraging regularity. It also feeds the beneficial bacteria in the gut so acts a lot like a prebiotic - feeding the beneficial bacteria in your gut, which help with digestion, immunity, and even mood. A healthy gut is the foundation of any successful weight loss journey, especially for women navigating perimenopause or menopause. Improving gut health can reduce the risk of digestive disorders such as irritable bowel syndrome and inflammatory bowel disease.

Fiber reduces the risk of chronic diseases

Eating a high-fiber diet has been linked to a reduced risk of chronic diseases such as heart disease, diabetes, and some types of cancer. This is because fiber helps to regulate blood sugar and cholesterol levels, which are risk factors for these conditions. Additionally, fiber-rich foods tend to be low in calories and high in nutrients, making them an excellent choice for weight management. 

Whether or not you have diabetes, stabilising blood sugar keeps energy levels steady and reduces cravings - both vital for weight loss and menopause health. Soluble fiber in particular is great for blunting the blood sugar spike after meals.

Fiber improves heart health

Fibre has been shown to improve heart health by reducing cholesterol levels and lowering blood pressure. Soluble fibre, in particular, has been found to lower LDL (bad) cholesterol levels, which is a significant risk factor for heart disease. Heart health becomes even more important as estrogen levels drop in midlife. 

Fiber Supports Sustainable Weight Loss

There’s a reason so many weight loss success stories include eating more fiber. Multiple scientific studies show that increasing your fiber intake can support weight loss and help you maintain a healthy body weight. Here’s how:

Supports fullness: Soluble fiber swells in your gut, helping you feel fuller, even after smaller meals. A feeling of fullness will reduce appetite and the likelihood of overeating. 

Slows digestion: This means a steadier release of energy, fewer sugar spikes and slumps, and less snacking. This means that you stay fuller for longer after eating a high-fibre meal.

Lowers calorie density: Fiber-rich foods are naturally lower in calories but high in nutrients, so you get more food for fewer kilojoules - making an excellent choice for those looking to lose weight.

Boosts metabolism: By feeding your microbiome, fiber encourages the production of short-chain fatty acids, which support healthy fat burning.

Our amazing product  Metabolism & Energy Blend contains Konjac Root which is a high-quality soluble plant fibre, you can read more about the how it can help you lose weight and it's other benefits here. 

Fiber promotes healthy skin

Did you know your skin reflects your gut health?

Fiber helps your body detoxify, removing waste and toxins. Fibre can also promote healthy skin by helping to eliminate toxins and waste products from the body. By increasing your fibre intake your body can become more efficient at detoxification, getting rid of the toxins from your body on a regular basis can leave you with glowing skin!

A high fibre diet can help reduce the risk of skin conditions such as acne and improve the overall appearance of the skin.

Eating enough fiber can leave your skin looking clearer and more radiant! 

How to include more fiber in your diet

The recommended daily intake of fiber is 25-30 grams for adults. However, the typical Western diet contains only around 15 grams of fiber per day, providing about half of the recommended amount. Even without other dietary changes, it has been shown to support weight loss, lower blood pressure, and improve insulin sensitivity. You don’t need to overhaul everything at once - a sustainable shift towards fiber intake is a great place to start.

Here are some tips for increasing your fiber intake:

Eat more fruits and vegetables

Fruits and vegetables are an excellent source of fiber, as well as vitamins and minerals. Aim to include a variety of colourful fruits and vegetables in your diet each day.

• Fruits: Apples, pears, berries, oranges, and bananas.

• Vegetables: Carrots, broccoli, leafy greens, sweet potato, and Brussels sprouts.

For easy ways to incorporate these foods, check out our FREE RECIPES, designed by Pure Goddess nutrition experts to both satisfy your taste buds and boost your daily fiber intake.

Choose whole grains

Whole grains such as oats, brown rice, quinoa, barley, and whole-wheat pasta are higher in fiber than refined grains. When shopping for grains, look for products that contain the words "whole" or "whole grain" on the label. 

Include legumes in your diet

Legumes such as beans, lentils, and chickpeas are a great source of both soluble and insoluble fiber. Try adding them to soups, stews, and salads for a fiber boost.

Snack on nuts and seeds

Nuts and seeds are high in fiber and healthy fats, making them an excellent snack choice. Try adding them to yogurt, oatmeal, or smoothies. 

Focus on Fiber: Unique Benefits for Women in Midlife

Midlife women often face unique hormone fluctuations, slower metabolism, and shifting body composition. Here’s why fiber is your best friend in this stage:

• Reduces menopause belly: Fiber helps combat stubborn abdominal fat linked to hormonal changes.

• Supports digestion: Relieves bloating and keeps your system regular.

• Nourishes your microbiome: A diverse, well-fed gut microbiome may relieve menopause symptoms and improve mood.

If you’re ready to reset and renew, explore our 28 Day Reset Program - your step-by-step path to nourish, restore, and glow from the inside out.

The Power of Glucomannan

If trying to add all these different fruits, vegetables, nuts and seeds to your diet seems like a massive chore to you, an easier and quicker way is by adding powdered fiber to your diet.

Glucomannan is the extract of Konjac Root and is a great way to add more fiber to your diet. A critical review looking at numerous scientific studies on the benefit of using Konjac root for weight loss found: 

At doses of 2-4 g per day, Glucomannan was well-tolerated and resulted in significant weight loss in overweight and obese individuals.

This is why we added 1.5 grams of Glucomannan to our Metabolism & Energy Superblend, taken twice a day as per our recommendations will provide 3 grams per day of added fiber. Plus, we have also added several other weight loss ingredients to it which makes our blend a real super enhancing weight loss supplement! 

If you think adding fiber to your diet might be a great weight loss tool for you then take a look at our Metabolism & Energy Superblend,

10% off first order and free shipping Australia-wide, for orders over $99. 

Final Thoughts 

Incorporating more fiber into your diet is one of the simplest and most effective steps you can take for your health and weight loss journey. Fiber not only supports digestion and heart health, but it also helps control appetite, stabilise blood sugar, and feed your gut’s beneficial bacteria - all vital for vibrant midlife wellness.

Remember, sustainable weight loss isn’t about quick fixes or extreme diets. It’s about making consistent, manageable choices that nourish your body and support your natural rhythms. Increasing your fiber intake is a practical strategy to do just that.

 

 * Always speak to a health professional before commencing any kind of weight loss diet. Metabolism & Energy Superblend can help in the maintenance of a healthy body weight and helps increase weight loss when used in conjunction with a program of reduced intake of dietary calories and increased physical activity.*