To lose weight, it is important to establish a healthy eating routine and exercise. One of the key points in 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 consume?Dr. Karan Rajan highlights 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 the same way. Instead of focusing on just one type, eating foods rich in various types of fiber can bring the best results.It is recommended to consume 3 types of fiber for weight loss;Fiber is more commonly known as a secret weapon for weight loss, but did you know that there are different types of fiber, 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 significant 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, forming a gel-like substance in the digestive system. This helps to slow down digestion, make us feel full for longer, and prevent overeating.

How it helps with weight loss:
Slows down sugar absorption, prevents blood sugar spikes.
Increases feelings of fullness, reduces cravings.
Feeds 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 helps with weight loss:
Adds bulk to stools, prevents 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 normal starch, it resists digestion in the small intestine and feeds beneficial gut bacteria when fermented in the large intestine.How it helps with weight loss:
Reduces hunger hormones, making you feel full longer.
Improves insulin sensitivity, increasing fat burning.
Reduces calorie absorption by lowering digestible carbohydrates.

Where to find it: Green bananas, unripe mango, 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 correctly:Increase fiber by 5 grams per week to allow your intestines to adapt.
Add different fiber sources to reap a range of benefits.
Drink plenty of water to help fiber do its job effectively.