Adding more fiber to your diet can help you reach your weight loss goals. Fruits, vegetables and whole grain foods are natural dietary sources of fiber. Women need around 25 g of fiber per day, while men need up to 38 g. The average American diet contains less than 15 g of fiber, reports the Centers for Disease Control and Prevention. Increasing your fiber intake may not only help you lose weight, it can also help you maintain body weight once you reach your goal.
Types of Fiber
Fiber is broken down into two groups: soluble and insoluble. Fibrous foods contain both types of fiber, but some foods have higher amounts of one type over the other. Soluble fiber attracts water, forming a gel in your intestines, explains Krause's Food & Nutrition Therapy. It delays emptying of stomach contents and slows digestion. The soft parts of apples, oats, barley, strawberries and citrus fruits, are all high in soluble fiber. Insoluble fiber stays intact in your digestive tract, pushing food through and increasing fecal bulk. Foods such as whole grains, bran, fruit skins, celery and corn, are rich sources of insoluble fiber.
Caloric Intake
Foods high in fiber are nutrient dense, meaning they provide many nutrients, but minimal calories, reports the CDC. Replacing some of the high-calorie foods in your diet with high-fiber foods can reduce your overall caloric intake. For example, instead of reaching for a 200-calorie candy bar, snack on 1 cup of raspberries, 1¼ cups of cubed watermelon or 1/2 cup of canned peaches. These fruits can cure your sweet tooth, but provide only 60 calories per serving.
Effects on Satiety
A study review article published in "Nutrition Reviews" in 2009, explains that increasing fiber intake has beneficial effects on your weight-loss diet. Fibrous foods are more filling than non-fiber foods. One example noted that consuming 8 oz. of apple juice has no fiber, while eating an entire apple has several grams of fiber. Either way, you consume 60 calories, but enjoying the fruit in its whole state keeps you full longer. Fiber sits in your stomach for a while, keeping you satisfied. You'll be less likely to overeat during meals and less likely to snack throughout the day.
Intestinal Distress
If you are not used to consuming high-fiber foods, increase your intake slowly. Having lots of fiber suddenly added to your diet causes an imbalance in the natural bacteria in your gut. You may experience gas, bloating, constipation or even diarrhea. Increase your fiber intake slowly, by switching to whole-grain bread, or having an apple in the afternoon. As long you tolerate the change in your diet, continue to add fibrous foods until you are consuming the recommended amount.
References
- "Nutrition Reviews:" Health Benefits of Dietary Fiber; Anderson, James W. et al; April 2009
- Krause's Food & Nutrition Therapy: L. Kathleen Mahan and Sylvia Escott-Stump; 2008
- Centers for Disease Control and Prevention: Can Eating Fruits and Vegetables Help People to Manage Their Weight?
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