Is protein or fiber better for weight loss?

Both protein and fiber are important for weight management and overall health. Protein helps build and maintain muscle mass. Having more muscle can help increase metabolism and burn more calories ( 2 ). Fiber helps with weight loss by increasing feelings of fullness, slowing down digestion, and reducing calorie intake ( 10 ). Rather than choosing one over the other, it’s best to incorporate both protein and fiber into a balanced diet for optimal weight loss results.

Can too much fiber cause weight gain?

Fiber doesn’t contribute to weight gain as it isn’t digested or absorbed by the body. However, foods that contain fiber have calories, and overeating these foods can contribute to weight gain. For example, eating large quantities of high-fiber foods such as nuts and seeds can take your daily calorie intake over your energy needs, which leads to weight gain. The good news is that most high-fiber foods are also filling and can contribute to satiety, which makes it less likely that you will overeat ( 7 ). You’re unlikely to overeat fruits, vegetables, and whole grains as they’re high in both fiber and water, which can help you feel full before you consume too many calories.

Does fiber prevent fat absorption?

Soluble fiber (found in foods such as oatmeal, beans, and fruits) can bind to fats in the digestive tract. The way it works is by forming a thick gel in the digestive system. This gel can trap some dietary fat and cholesterol, which prevents them from being fully absorbed by the body and instead excreting them through feces ( 9 , 1 ). Soluble fiber also slows down the rate of digestion, which can further reduce the absorption of certain nutrients, including fats. This can be beneficial for weight management and heart health ( 1 ). However, fiber doesn’t block all fat absorption. Fats are an essential part of our diet and are necessary for several bodily functions, including nutrient absorption, hormone production, and cell structure ( 5 ).

Blog Editorial team Jared Meacham, PhD, RD

Jared Meacham, PhD, RD

PhD in Nutrition, Certified Strength & Conditioning Specialist

With over two decades of experience in health, fitness, nutrition, and wellness, Dr. Jared Meacham holds a Ph.D. in Nutrition, and is a fitness professional, and educator. He oversees global fitness and wellness programming for an international development institution, teaches at the university level, and practices dietetics across various settings.

Dr. Meacham holds a Ph.D. from the University of New Orleans, an MBA and MPA from the University of Texas Permian Basin, and multiple master’s degrees from institutions such as Lamar University and Virginia Tech. Additionally, he is certified as a Strength & Conditioning Specialist (CSCS) and holds credentials as a Project Management Professional (PMP) and Facility Management Professional (FMP).