To lose weight, it is essential to establish a healthy eating plan and exercise regularly. One of the most crucial aspects of the weight loss process is the fiber sources you consume. Dr. Karan Rajan emphasizes the importance of consuming three types of fiber for optimal gut health and weight loss. So, which fiber sources should you be consuming?Dr. Karan Rajan stresses the importance of consuming three types of fiber for optimal gut health and weight loss. Fiber is a powerful tool for weight loss, but not all fibers work in the same way. Rather than focusing on just one type, eating a variety of fiber-rich foods can yield the best results.It is recommended to consume 3 types of fiber for weight loss;Fiber is more commonly known as a hidden weapon for weight loss, but did you know that there are different types of fibers, each with a unique role in supporting a healthy body? UK-based NHS surgeon Dr. Karan Rajan recently shared in an Instagram video that people need to consume three different types of fiber to maintain optimal gut health and support weight loss: soluble fiber, insoluble fiber, and resistant starch.These fibers not only aid digestion but also play a crucial role in weight management, reducing inflammation, and keeping the intestines healthy. Here is everything we need to know about what each type does and how it can support weight loss.SOLUBLE FIBERSoluble fiber dissolves in water to form a gel-like substance in the digestive system. This helps slow down digestion, makes us feel full for longer, and prevents overeating.

How it aids weight loss:
Slows down sugar absorption, preventing spikes in blood sugar.
Increases the feeling of fullness, reducing cravings.
Nourishes gut bacteria that produce anti-inflammatory compounds.

Where to find it: Oats, apples, chia seeds, flaxseeds, lentilsINSOLUBLE FIBERInsoluble fiber does not dissolve in water and acts as a natural brush that cleanses the digestive system. It helps prevent constipation and supports regular bowel movements.

How it aids weight loss:
Adds bulk to stool, preventing bloating and constipation.
Moves food quickly through the digestive system, supporting a healthy metabolism.
Helps reduce calorie absorption.

Where to find it: Whole grains, nuts, seeds, leafy greens, and the skins of fruits like kiwi and apples.RESISTANT STARCHResistant starch is a unique type of carbohydrate that acts like fiber. Unlike regular starch, it resists digestion in the small intestine and ferments in the large intestine, nourishing beneficial gut bacteria.How it aids weight loss:
Helps you feel full for longer by reducing hunger hormones.
Improves insulin sensitivity, increasing fat burning.
Reduces calorie absorption by lowering digestible carbohydrates.

Where to find it: Green bananas, unripe mangoes, cooked and cooled rice, potatoes, and lentils.Dr. Rajan recommends gradually increasing fiber intake to prevent digestive discomfort. Here are some tips to do it right:Increase fiber intake by 5 grams per week to allow your gut to adjust.
Add different fiber sources to gain a range of benefits.
Drink plenty of water to help fiber do its job effectively.