Eat More Fiber, Lose More Weight – Here’s How

What Are the Benefits of Dietary Fiber?

Fiber in your diet. Most Americans don’t get enough, but the ones that do may be unlocking some serious health (and weight-loss) benefits. Let’s take a look at the relationship between fiber and weight loss and what you can do to incorporate more fiber into your diet.

The Truth About Fiber and Weight Loss

First things first, let’s talk types of fiber. There are two main kinds, soluble and insoluble (defined by their ability to be dissolved in water), and both play an important role in weight loss.

In addition to weight loss, other benefits of fiber include:

• Regulating bowel movements
• Balancing cholesterol
• Reducing inflammation
• Supporting health digestion

Insoluble fiber adds bulk to the stool, helping it pass more quickly through the digestive system and promoting regular bowel movements.

Soluble fiber helps you feel full longer. So, if you eat a meal rich in soluble fiber, you likely won’t need another meal for a while; that means you won’t be consuming as many calories.

Fiber consumption may also help you manage your risk for certain types of cancer, especially colorectal cancer.

Which Foods Contain Fiber?

Foods that are rich in fiber include nuts, seeds, whole grains, and certain fruits and vegetables. Let’s break it down by type:

Soluble fiber:

Insoluble fiber:

If you want to maximize the health benefits of fiber, aim to consume a balanced diet that contains foods rich in the main fiber types.

How Do You Incorporate More Fiber Into Your Diet?

Men over 30 need between 28 and 31 grams of fiber per day, while women in the same age group need between 22 and 25 grams, according to USDA dietary guidelines. But the vast majority of Americans aren’t meeting their daily fiber needs.

Here are some ways you can incorporate more fiber into your diet:

• Add more fiber-rich foods to your diet: The most straightforward way to consume more fiber is to eat more fiber-rich foods. You don’t need to overhaul your entire diet; many of the foods listed above (like carrots, green beans and bananas) pair well with dietary staples or are great on-the-go snacks.
• Modify – don’t replace – your favorite meals: Many of the most common dietary staples have fiber-rich alternatives (or can be enhanced by high-fiber additions). Getting enough fiber could be as simple as swapping chips for carrot sticks or adding berries to your cereal (raspberries are a great high-fiber options).
• Make fiber-rich smoothies part of your day: Smoothies are a great way to pack nutrient-dense foods into your diet. That goes for fiber, too. Combine a selection of fiber-rich foods with your favorite milk and you could be well on your way to hitting your fiber goals (a single banana-avocado smoothie, for example, may add up to 10g of fiber to your diet).

Talk to your doctor if you’re struggling to incorporate enough fiber into your diet. They may recommend a dietary supplement. While the benefits of some dietary supplements are mixed, supplementing fiber may help you meet a genuine deficiency.