Weight loss advice is everywhere these days. From supplements and detoxes to fat burners and so-called metabolism-boosting hacks, social media is flooded with promises of quick results, making it difficult to know what actually works
. But experts say that sustainable weight loss is often less about finding the latest trend and more about focusing on simple, evidence-based habits. Sometimes, the most effective changes are also the easiest to implement – and one nutritional tweak, in particular, may have a bigger impact than many people realise.
According to Dr Salhab, research suggests that people who consume fibre-rich diets tend to lose more weight than those who don't, even when their overall calorie intake is similar. He notes, “What’s interesting is that studies on weight loss and nutrition have found that people eating a higher-fibre diet often lose more weight, even when calories are controlled. In one trial, individuals consuming at least 25 grams of fibre daily experienced greater fat loss despite having similar calorie targets.”
The gastroenterologist highlights that if your goal is to lose weight, one of the simplest and most effective strategies is to increase your daily fibre intake. According to him, fibre-rich foods are naturally lower in calories and help you feel fuller for longer, which can reduce overall calorie consumption and support sustainable weight loss.
Dr Salhab emphasises, “If you wanted to lose as much weight as possible, a really easy hack would be to eat 15 grams more fibre per day than you usually do. When you hit your fibre goal every single day, you on average eat like four to five hundred less calories than you would have, had you not had that fibre, because you were going to be hungrier. So, if you want to lose weight, eat your fibre.”
The gastroenterologist outlines the following reasons fibre might help you lose weight:
Dr Salhab adds, “This is why people focusing on healthy eating, sustainable weight loss, fat loss, cholesterol reduction, blood sugar management, insulin sensitivity, heart health, and overall wellness are often encouraged to increase fibre intake.”
Dr Salhab recommends incorporating more fibre-rich foods into your daily diet. Some of his favourite high-fibre options include beans, lentils, chickpeas, chia seeds, flax seeds, oats, raspberries, blackberries, pears, apples, avocados, vegetables, edamame, nuts, seeds, and whole grains.
Explaining their benefits, he says, “These foods support microbiome diversity, provide prebiotics for beneficial gut bacteria, improve digestive regularity, help with constipation, and can make healthy weight management much easier.”
The gastroenterologist concludes, “If you’re trying to lose weight, improve gut health, optimise your metabolism, support healthy cholesterol levels, improve fullness after meals, reduce cravings, and build a more nutrient-dense diet, don’t overlook fibre. It may be one of the simplest nutrition upgrades you can make.”
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
Eshana Saha is a fresh face in lifestyle and cultural journalism, bringing a refined, multidisciplinary perspective to the intersection of entertainment, fashion and holistic wellbeing. With less than a year of professional experience, she has quickly adapted to high-pressure editorial environments and currently works full-time with HT Media. Prior to this, she interned for nearly six months with Hindustan Times’ entertainment and lifestyle vertical, where she gained hands-on experience in digital reporting, trend analysis and editorial storytelling. Based in New Delhi, Eshana specialises in comprehensive coverage of major cultural moments — from international film press tours to the curated aesthetics of global fashion showcases, award shows and music-centred events. She holds a Bachelor’s degree in English from St Xavier’s University, Kolkata, and a Master’s degree in English from the University of Delhi, equipping her with a strong academic foundation and a keen ability to deconstruct complex cultural trends into clear, high-impact narratives. Beyond the red carpet, Eshana has developed a growing focus on health and wellbeing reporting. She bridges the gap between celebrity-driven trends and practical, evidence-informed lifestyle advice, ensuring her work remains both aspirational and grounded in editorial rigour. She has extensively covered the health implications of Delhi’s air pollution crisis, while also playing a key role in amplifying expert-led insights on women’s health and mental wellbeing, helping translate complex medical perspectives into informed, impactful public awareness. An artist at heart, she explores multiple creative forms — from visual arts and music to culinary experiments — and brings a creative’s eye for nuance, texture and detail to every story. Whether analysing runway dynamics or examining emerging wellness movements, she remains committed to accuracy and the highest standards of contemporary journalistic ethics.Read More