The Effects of Fiber on Metabolism Rate

Dietary fiber is found in a variety of foods, including fruits, vegetables, whole grains, legumes, nuts and seeds. Nutritionists commonly recommend eating more dietary fiber due to numerous health benefits. Eating dietary fiber in moderation is certainly beneficial and can impact digestion and contribute to weight loss, but it doesn’t raise or lower your metabolic rate to any significant extent. Consult with your doctor about how to establish if your metabolism is normal, and also discuss the important relationship that metabolism has to your thyroid gland.

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METABOLISM

Metabolism refers to the chemical reactions that happen in your cells to sustain life. More specifically, metabolism refers to the digestion of food into smaller units that are transported to your cells and used to produce energy or sustain chemical reactions. Metabolic rate is basically how efficiently your body digests food and uses it for energy. Your metabolic rate is influenced somewhat by dietary factors, but glandular function, hormone secretion and balance, exercise and even genetics play more important roles in metabolism, according to “Human Metabolism: Functional Diversity and Integration.” Low or sluggish metabolism often leads to weight gain, dry skin and fatigue, but its cause is usually related to reduced thyroid function, or hypothyroidism, not lack of dietary fiber.

DIETARY FIBER

Dietary fiber is classified as either soluble or insoluble in water. Insoluble fiber is called cellulose, which is sometimes referred to as roughage. Cellulose is not entirely indigestible, because some fibers get fermented in your large intestine, but the vast majority of it passes through your intestines and cleans them out. Insoluble fiber also increases intestinal motility and stimulates regular bowel movements. Soluble fibers, such as pectin, gum and mucilage, absorb water in the intestines and become sticky, which allows them to attach to toxins and cholesterol and remove those from your body. Fibrous vegetables such as celery and broccoli are excellent sources of insoluble fiber, whereas wheat bran, beans and some fruits are great sources of soluble fiber.

EFFECT ON METABOLISM

Research indicates that high dietary fiber intake influences blood cholesterol levels, prevents blood glucose imbalance and insulin spikes, and increases satiety, or the feeling of fullness after eating, according to the “Textbook of Functional Medicine.” Consequently, high-fiber diets are often recommended for diabetics and people who want to lose weight. Weight loss is not stimulated because dietary fiber increases your metabolic rate; instead, fiber makes you feel full more quickly and may reduce how much you eat. Of course, weight loss also depends on total calorie consumption and your activity level. Dietary fiber does contribute to some metabolic effects, such as improved insulin sensitivity, regulation of certain gut hormones and suppression of some inflammatory markers, but it does not impact the thyroid gland to any significant degree.

OTHER NATURAL OPTIONS

Other compounds in food can affect metabolic rate and help to stimulate weight loss naturally. For example, catechin polyphenols found in green tea stimulate the release of norepinephrine, which raises your body temperature slightly and increases the burning of calories. Kelp is rich in amino acids, B vitamins and iodine, which all help to stimulate metabolism in different ways. Panax ginseng, considered the strongest variety, contains compounds that stimulate and regulate fat metabolism and have numerous effects on hormones and neurotransmitters.

REFERENCES

• Human Metabolism: Functional Diversity and Integration; J. Ramsey Bronk
• Textbook of Functional Medicine; David S. Jones
• Chinese Herbal Medicine: Materia Medica; Dan Bensky et al.

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