Eating the amount of fiber recommended for most healthy adults may help you control your appetite, manage your blood sugar and lower your cholesterol. To promote healthy weight loss, replace snack foods, sugary desserts and other high-calorie foods with high-fiber, low-calorie foods that are rich in vitamins and minerals. The amount of fiber you need in your diet will vary depending on your age, gender and activity level.
Fiber Requirements
Although most people should aim to include 20 to 35 g of fiber in their diet, most Americans get only about 10 to 15 g each day, according to the American College of Gastroenterology, or ACG. Meeting your daily requirements for fiber may help you lose weight if you substitute low-fat, high-fiber foods for energy-dense foods like cheese, snack chips and baked products made with refined sugar and flour. A diet rich in fiber may improve the health of your heart, reduce your risk of diabetes and protect you against gastrointestinal disease, the ACG notes.
Weight Loss
The fiber in low-calorie foods like fruit and vegetables requires more time to chew and digest, which gives your body time to tell you that you are full. High-fiber vegetables, fruits and whole grains fill you up with relatively few calories compared to energy-dense foods. Energy-dense foods, such as red meat, cheese, peanut butter and many desserts and processed snack foods, are high in calories and fat and relatively low in volume. Foods like vegetables, fruits and legumes are high in volume---made up mostly of fiber and water---and low in calories and fat. High-fiber foods help control your blood sugar, keeping your energy levels stable throughout the day and helping you resist the urge to snack. For weight loss, emphasize high-fiber foods that provide the greatest volume and nutritional value for the fewest calories.
Sources
Wheat bran cereals and legumes are among the foods highest in fiber. A 1/2-cup serving of a ready-to-eat wheat bran cereal offers 12 g of fiber, according to Harvard University Health Services. A 1/2-cup serving of kidney beans provides 8 g of fiber, and a 1/2-cup serving of lentils offers 5 g. Vegetables and fruits highest in fiber include turnips, with 5 g of fiber in a 1/2-cup serving; sweet potatoes, with 4 g of fiber per 1/2 cup; raspberries, with 3 g of fiber per cup; and apples, with 3 g of fiber per small apple. Whole-grain breads and pasta, nuts and seeds also provide fiber. To increase the fiber content in your diet without adding a large amount of volume, blend pure wheat bran into soft foods like yogurt or cottage cheese. A 1/4-cup serving of wheat bran offers 6 g of fiber.
Supplements and Fluids
If you eat a wide variety of high-fiber foods, you shouldn't need additional fiber to maintain your weight and your digestive health. However, if you travel frequently, eat out often or have trouble eating enough foods that contain roughage, consult your health-care provider about including a fiber supplement in your weight-loss plan. If you increase the amount of fiber in your diet, add fiber gradually and drink at least eight 8-oz. glasses of water, non-caffeinated tea or low-sodium broth daily to soften your stools and maintain regular bowel activity.
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