While it is easy to drink lots of protein shakes and do calorie counting to lose weight, a top gastroenterologist has pointed to a humbler hero. Dr. Saurabh Sethi, Harvard and Stanford-trained expert, revealed that the key to his 30-pound (13.6 kg) weight loss was not any kind of extreme diet restriction, but a strategic intake of fibre.

According to Dr. Sethi, improving fibre intake helped regulate appetite, improve digestion, and support sustainable weight loss without drastic lifestyle changes.

Fibre is a type of carbohydrate found in plant-based foods that the body cannot fully digest. Instead of being broken down like sugars or starches, fibre moves slowly through the digestive system, helping people feel full for longer. Health experts say increasing dietary fibre intake can be one of the most effective strategies for healthy and sustainable weight loss. Foods rich in fibre slow down digestion, which helps prevent sudden spikes in blood sugar levels and reduces cravings. This makes it easier to control calorie intake without feeling constantly hungry.

"I wasn’t overeating because of hunger. I was eating foods that didn’t keep me full,” Dr. Sethi told his million-plus followers on Instagram. He also shared that ultra-processed foods are often calorie-dense but 'fibre-poor', leading to rapid absorption and immediate hunger pangs even after consuming a high number of calories.

Also, rather than focusing on what to cut out, Dr. Sethi said he focused on what to add to lose weight. This approach made his weight loss more sustainable rather than restrictive. “Weight loss isn't about eating less. It's about eating more of the right foods — and feeding your gut better,” he said.

Fibre keeps you full for a longer time

Dr. Sethi explained that focusing on fibre helped create a calorie deficit naturally, without strict food restrictions. Some of the ways fibre supports weight loss and metabolism include

Fibre-rich foods keep you full longer, reducing the urge to snack frequently.

Fibre feeds beneficial gut bacteria, which play a role in metabolism and digestion.

Fibre slows the absorption of glucose, preventing energy crashes that can trigger overeating.

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