It can be difficult to stick to your diet if the foods you eat leave you feeling hungry and unsatisfied. When you feel full, you are less likely to overeat and more likely to achieve or maintain a healthy weight. Adding more fiber-rich foods to your diet may promote weight loss because fiber helps keep you feeling full and satisfied.
Recommendations
Most people do not eat enough fiber. According to the American Dietetic Association, the average American adult only consumes 15 g of fiber daily. The ADA states that adult women should consume 25 g of fiber per day and that men should consume 38 g of fiber per day. According to MayoClinic.com, about 1 in every 3 Americans is overweight, and overeating is one of the main contributing factors of obesity. Eating more fiber may help you lose weight and reduce your risk of obesity-related health complications. The ADA reports that people who eat more fiber tend to have lower body weights than people who do not fulfill the recommended daily intake values.
Chewing Time
Fiber may help you feel full because most fiber-rich foods are require greater amounts of chewing time than other types of foods. Your body needs time to register when it feels full. When you eat too quickly, your body is not given an adequate amount of time to recognize that you are full. So eating too quickly can lead to overeating because you may think you are still hungry when you have eaten enough. Examples of fiber-rich foods that require a lot of chewing time include crunchy apples, almonds, pecans and pistachios, as well as raisins, dried figs, bran flakes, whole oats and raw carrots.
Complex Carbohydrates
Unlike simple sugar-based carbohydrates that break down and absorb quickly in your body, fiber-rich carbohydrates may slow your body's sugar absorption rate, so fiber-rich foods may feel larger inside your stomach than refined carbohydrates. Furthermore, the feeling of being full and satisfied tends to last longer. Other examples of high-fiber foods that help you feel fuller longer include lentils, black beans, lima beans, split peas, vegetarian baked beans, broccoli, peas, artichokes, Brussels sprouts, brown rice and whole-wheat breads and pasta.
Fewer Calories
Besides aiding in weight loss by helping you avoid overeating, fiber may help you lose weight because many fiber-rich foods are naturally low in calories. Fiber comes from plant-based foods, which tend to contain fewer calories than animal products such as meat, milk, cheese and eggs. When adding fiber to your diet, start slowly and gradually increase your daily fiber intake to avoid stomach upset. Also, drink more water while on a high-fiber diet. As with any new diet plan, consult with your doctor first.
References
- American Heart Association: Learn and Live -- Fiber Up, Slim Down; Feb. 9, 2011
- American Dietetic Association: Health Implications of Dietary Fiber; 2008
- MayoClinic.com: Obesity -- Definition; Oct. 9, 2010
- MayoClinic.com: Obesity -- Causes; Oct. 9, 2010
- MayoClinic.com: Nutrition and Healthy Eating -- Dietary Fiber: Essential for a Healthy Diet; 2009
- MayoClinic.com: Nutrition and Healthy Eating -- High-Fiber Foods; 2009
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