Adding fiber to your diet contributes to several metabolic changes within your body. Some of these changes may assist with weight loss. In 2005, J.L. Slavin of the University of Minnesota reviewed epidemiological studies that looked at fiber intake and obesity. Slavin found strong evidence for a correlation between fiber in the diet and lowered body weight. Understanding the contribution of fiber to your diet may help your weight loss program.
Insoluble Fiber
Add insoluble fiber to your diet with whole wheat flour, wheat bran, brown rice, vegetables and nuts. This fiber passes straight through your digestive system. Fiber-rich foods take longer to chew and longer to digest. Your stomach has an earlier opportunity to signal fullness to your brain when you eat more slowly, therefore you need to eat less. Slower digestion also helps you feel satisfied longer.
Soluble Fiber
Soluble dietary fiber comes from oats, barley and starchy vegetables. This form of fiber dissolves in fluid and can enter your bloodstream. Soluble fiber assists with lowering your cholesterol and blood glucose, according to MayoClinic.com. Stable blood chemistry may contribute to the prevention of diabetes and associated weight gain.
Glycemic Index
The glycemic index, or GI, is a way to rate how quickly your digestive system metabolizes starchy foods, or carbohydrates. Certain diets, such as Atkins, are based on restricting carbohydrate intake. However, including carbohydrates in your diet is vital for your health. Choosing items that take longer to metabolize may assist with weight loss. Fiber-rich foods are low-GI choices and the best options for weight loss.
Energy Density
Energy density provides another way to assess foods for weight loss. This scale compares a food's calorie content with its overall volume. High-fiber foods are less energy dense than their lower-fiber equivalents; the same calories are contained in a higher quantity of food. Choose high-fiber alternatives to your usual favorite foods to consume fewer calories without eating less.
Supplements
Dietary fiber may cause an increase in fullness, a decrease in food intake and subsequent weight loss, regardless of whether you consume the fiber in food or as a supplement, according to a 2001 study published by N.C. Howarth et al. in "Nutrition Reviews." While many fiber supplements are available, fiber-rich foods provide an additional advantage--their slower digestion rate lets you absorb more nutrition from your food. You lose this benefit with fiber supplements.
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