How can a high-fiber diet help me lose weight?
In this study, nearly 90,000 healthy Europeans were monitored for an average of six and a half years. Those having diets higher in fiber were more likely to lose weight and lower their waist measurement. Interestingly, fiber from cereals was associated with greater weight loss than fiber from eating fruits and vegetables!
For every 10 gram per day increase in fiber intake from cereal, there was an average weight loss of 77 grams per year (that’s about a quarter of a pound). And waist measurement decreased by one-tenth of a centimeter each year.
One serving (a cup) of Raisin Bran, for example, gives you 7 grams of fiber.
So eating cereal isn’t going to quickly make you skinny. But when you’re choosing calories to add to your diet, remember that cereals are a good choice to add important fibers and help promote weight loss.
So, like the commercials say, you need to add cereal to a good weight loss program -- cereal alone can’t be the weight loss program!
Fiber takes longer to digest which helps to stabilize blood sugars after eating. Our bodies are triggered to eat or feel hungry when our blood sugars begin to fall, so eating a high fiber diet that helps to maintain stable blood sugars for longer will help you to eat less in the long run. It also helps you to feel full sooner and stay full longer causing you to eat less overall - whether it is at the meal or snacking after the meal.
A "high-fiber" diet can assist weight loss because fiber has no kcalories or fat. Secondly, fiber provides a feeling of "fullness" when a sufficient amount is eaten.
Dietary fiber is found in plant foods and is considered soluble or insoluble.
- Soluble: Having the ability to be dissolved in water. This type of fiber binds to bile salts (substances in the intestine), and moves them out the body. It also has the capability to maintain blood sugar levels (Which limits risks of increased blood sugar "spikes" or "dips", that might result in increased desire to eat).
- Insoluble: Inability of being dissolved in water. This type of fiber moves "stuff" like waste and toxins through the intestine and out of the body. It helps to reduce risks of constipation, hemorrhoids and certain cancers.
Plant foods generally contain both, with more insoluble fiber than insoluble. Examples include barley, broccoli, Brown rice, carrots, corn, lettuce, spinach and wheat bran. Examples of foods that have more soluble fiber include oat bran, barley, kidney beans and black-eyed peas.
A high fiber diet can help with weight loss in many ways. High fiber, water rich foods such as vegetables, fruits, broth based vegetable soups and salads make you feel full which helps to control the amount of food you eat. Foods high in fiber can also take longer to chew, giving you time to feel the "full-feeling" of the meal. These foods are also generally low in calories allowing you to eat a lot them. They also contain important vitamins, and anti-oxidants. Some other low calorie high fiber foods that can be added to the diet are beans, whole grains, high-fiber cereal, and nuts.
The recommended daily fiber intake for women is 25 grams a day, and 30 grams for men. Slowly adding fiber to the diet can help to avoid bloating and gas, it is also important to drink plenty of water while increasing your fiber intake.
- Shiritaki noodles are super-tasty and made from the Japanese konjack root. They contain the highest form of soluble fiber of any food and keep you full longer, so you eat fewer calories; the soluble fiber also protects your heart. Find them at Asian food markets and health food stores.
- Cellophane noodles (glass noodles) are translucent and gluten-free. These noodles are chock-full of selenium, a mineral that keeps anxiety at bay (so no frown lines), and boost your mood due to their folic acid content. Try them in soups, stir-fry dishes, and salads.
- Kelp noodles, which naturally detoxify the body due to their alginic acid, remove toxic metals. As an added benefit, they boost your metabolism. Kelp is also high in the mineral iodine, which boosts energy.
Start making fiber a big part of your diet. Try to ingest at least 35 grams a day.
A diet high in fiber tends to be more filling. Fiber can’t be digested, as humans we lack the enzymes necessary to break down fiber in the digestive tract. Because of this a meal high in fiber digests slower, and therefore keeps you full longer. Another advantage to a high fiber diet is called thermogenesis. It is the creation of heat. Basically, it takes a lot of energy for your body to move all this indigestible material through your digestive tract. Over time this helps to keep your metabolism high, which helps keep your weight low.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.