This Type of Fiber Could Have Weight-Loss Benefits Similar to Ozempic, Study Reports

Medical professionals, researchers, and everyday people have praised medications like Ozempic and Wegovy for their benefits, including assisting with blood sugar management and weight loss.

The drugs indeed underwent peer-reviewed clinical trials indicating they're incredibly effective, helping people lose an average of 15% of their body weight (and keep it off with continued use). However, experts and research suggest these drugs are most effective when combined with lifestyle modifications, including diet. Results from a recent Journal of Nutrition study highlight diet's role in weight loss—precisely, a specific type of fiber called beta-glucan.

Researchers at the University of Arizona (UA) and the University of Vienna found beta-glucan supplements were the one fiber supplements tested that reduced fat content and body weight in mice in 18 weeks. One registered dietitian says the study serves as a reminder that there are no magic bullets—even anti-obesity medications.

"Fiber intake influences gut microbiota, which affects metabolic health," says Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Fortune Recommends Health. "It is important to focus on diet, exercise and pharmaceutical approaches to tackle obesity safely and effectively."

However, it appears there could be some important distinctions with fiber—which has become buzzy on social media in its own right due to its impact on gut health. The good news? Beta-glucan fiber is in a favorite breakfast food. Experts discussed the study, broke down fiber and discussed ways to get beta-glucan fiber that could have some weight-loss perks similar to those of Ozempic.

Related: The #1 Change I Noticed When I Ate a Bowl of Oatmeal for Breakfast Every Day for a Week

Breaking Down Fiber: Key Terms For Understanding New Research

1. Water soluble fiber

Beta-glucan fiber is water-soluble. "Water-soluble fiber dissolves in water to form a gel-like substance, which helps regulate blood sugar levels and promotes a healthy gut," says Michelle Routhenstein, MS, RD, CDCES, CDN, preventive cardiology dietitian at EntirelyNourished.com.

Breaking it down further, Kylie Bensley, MS, RD, a certified nutritionist, clinical dietician and founder of Sulinu, types of soluble fibers studied included:

• Beta-glucan. (Oats, barley, rice, mushrooms and seaweed)

• Pectin (Oranges, lemons, limes, grapefruit, beans and tomatoes)

• Wheat dextrin (Added to processed foods like soups and sauces to thicken them and boost fiber content)

2. Insoluble fiber

Fibers that are less soluble or insoluble aren't as easily digested. They attach to other materials and exit the body in poop (TMI?). That doesn't mean they're "bad," though. Take resistance starch fiber.

"It resists digestion in the small intestine and ferments in the large intestine, producing short-chain fatty acids," Dr. Mohr says.

Routhenstein says legumes and whole grains have resistance-starch fiber. Cellulose fiber is another insoluble fiber included in the research. Dr. Mohr says it's found in fruits, veggies, nuts and whole grains.

Related: This Weird Change Is an Unexpected Sign of Diabetes Doctors Are Begging People to Pay Attention To

About The New Study On Fiber And Weight Loss

Dr. Mohr explains that researchers fed mice high-fat diets with various plant-based fibers:

• Beta-glucan

• Pectin

• Wheat dextrin

• Resistant starch

• Cellulose

The experiment lasted 18 weeks, and Dr. Mohr says that researchers measured:

• Body weight

• Adiposity (fat)

• Energy expenditure

• Glucose tolerance

• Changes in the gut microbiota

• Whether the different types of fibers affected metabolism differently

Lena Bakovic, MS, RDN, CNSC of Top Nutrition Coaching, says findings suggest beta-glucan could assist with weight management and glycemic control.

"It was found to decrease the fat percentage and body weight in mice and was compared to other types of fiber, which did not produce similar effects," Bakovic says. "Beta-glucan, as compared to other fibers, is readily utilized, or fermented, by our gut bacteria, increasing concentrations of butyrate. Butyrate increases when bacteria break down fiber."

Why might this fiber's benefits draw comparisons to Ozempic? "Butyrate, on its’ own, increases the release of the GLP-1 peptide, which promotes insulin release and helps with weight management," Bakovic says.

However, the study had limitations, starting with the fact that researchers used mice. "Mouse studies often do not perfectly translate to human outcomes due to differences in physiology and metabolism," Routhenstein says. "Human diets are more complex, and individual responses to fiber can vary widely."

Still, Routhenstein says mice studies can provide a starting point. Dr. Mohr echoed these sentiments."While the results are promising, human trials are necessary to confirm whether these findings are applicable to humans," Dr. Mohr says.

The No. 1 Way To Eat  Beta-Glucan For Breakfast

Consuming beta-glucan fiber: Opt for oatmeal.

"Oats are a great source of beta-glucan, which not only help in regulating cholesterol but also helps maintain stable blood sugar levels," Dr. Mohr suggests. "Top it with fresh berries, a sprinkle of cinnamon, and a handful of nuts for added protein and healthy fats."

Bensley likes to let her breakfast prep while she sleeps. Her go-to? "Overnight oats with soy milk, raw honey, diced peaches and cinnamon," she says. Sounds pretty great to us!

Up Next:

Related: Want to Eat More Foods High In Soluble Fiber? Start With These Ones

Expert Sources

• Once-Weekly Semaglutide in Adults with Overweight or Obesity. NEJM.

• Weight regain and cardiometabolic effects after withdrawal of semaglutide: The STEP 1 trial extension, Diabetes, Obesity and Metabolism.

• Impact of Plant-Based Dietary Fibers on Metabolic Homeostasis in High-Fat Diet Mice via Alterations in the Gut Microbiota and Metabolites. Journal of Nutrition.

• Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Fortune Recommends Health

• Michelle Routhenstein, MS, RD, CDCES, CDN, preventive cardiology dietitian at EntirelyNourished.com

• Lena Bakovic, MS, RDN, CNSC of Top Nutrition Coaching

• Kylie Bensley, MS, RD, a certified nutritionist, clinical dietician and founder of Sulinu