Making small changes to your diet can yield large weight loss results. A diet rich in fiber can help you drop unwanted weight or help you keep a healthy weight that is manageable. Many different foods contain healthy amounts of fiber which makes adding fiber into your daily meals and snacks simple.
Fiber Weight Loss
Fiber helps promote weight loss and weight maintenance by helping you feel full and satisfied. The Colorado State University explains that fiber contains zero calories but it still causes a full feeling because of its water-absorbing ability. It contains more volume with fewer calories, causing your stomach to feel full and prevent overeating. Fiber filled foods also help maintain your weight because they require more chewing time. When you must eat slowly you can better gauge how much you're eating and stop when you're full.
Recommended Amounts
Fiber should be included in your diet in the correct amounts. The American Dietetic Association reports that the average American diet falls short of the recommended dietary intake for fiber. A healthy diet should contain 25 to 30 grams of fiber. However, the average American only consumes 14 to 15 grams of fiber per day.
Fiber Filled Foods
Fiber filled foods are generally lower in calories and fat than other foods. Whole grains, beans, fruits and vegetables are all food sources that are high in fiber. Adding these foods to your meals will help you sustain a healthy weight or reach your weight loss goals. The U.S. Department of Agriculture suggest that pears, blueberries and apples are among the highest fiber filled fruits with more than 3.3 grams of fiber per serving. Whole-wheat spaghetti contains 6.5 grams of fiber and black beans contain 15 grams of fiber.
Considerations
Mindfully increase the amount of fiber that you're consuming each day. A rapid increase in fiber can cause bloating, cramping and other stomach problems. Although these symptoms aren't harmful, they can be uncomfortable. Drinking water and other calorie-free beverages when consuming fiber is essential because fiber can draw water from the intestines. Thus, you must replenish your body. Slowly increase the amount of fiber you eat over the course of a few weeks.
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