Lose Weight by Adding Fiber to Your Diet

Losing weight usually means cutting food from your diet, but adding foods that contain fiber can radically help with your weight loss goals.

What Is Fiber?

According to the Harvard School of Public Health, fiber is a carbohydrate that your body cannot digest. It passes through your body intact, cleansing the system on its way. Both soluble fiber and insoluble fiber have key health benefits.

How Does Fiber Help with Weight Loss?

The Mayo Clinic explains that because your body does not break down fiber, foods that are high in fiber tend to seem more satiating. You'll feel full sooner, which will result in a reduced risk of overeating. Fiber-rich foods often take longer to chew; this gives your brain more time to determine that you have had enough food and are no longer hungry. Foods that contain high levels of fiber are typically considered less energy dense, meaning they provide more volume with fewer calories.

What Are Some High-Fiber Sources?

Good natural sources of fiber are whole grains, such as oatmeal and spaghetti; vegetables, like artichokes and broccoli; fruits, from raspberries to dried figs; and legumes, like split peas and lentils. If you're incorporating these foods into your meals every day, it will be easy to achieve the daily recommended 20-30 grams of fiber. Fiber supplements are another easy way to ensure you're getting enough fiber.

A Few More Health Benefits of Fiber

Fiber can also help you lower blood sugar levels; maintain a healthy digestive system; sustain regularity; improve prostate health; and even lower cholesterol levels.

Sources:

http://www.mayoclinic.com/health/fiber/NU00033

http://www.wehealny.org/healthinfo/dietaryfiber/fibercontentchart.html

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fiber/