For most people, cutting calories is the most important step in losing weight. But if your reduced-calorie diet leaves you hungry, you probably won't be able to stick with it long enough to see significant results. That's why it's so important to include filling nutrients like fiber in your daily diet.
Filling Fiber
Fiber is a unique nutrient in that it can't be digested by the body, yet it's essential in any diet. Fiber adds bulk to foods without adding any calories, so you can eat a large volume of food while still limiting your calorie intake. Fiber also absorbs water inside your body, contributing to feelings of fullness. Fiber-rich foods help stave off hunger because they take longer time to digest than other foods, reports the Mayo Clinic.
How Much Fiber You Need
Whether you're trying to lose weight or not, the Institute of Medicine recommends women between the ages of 19 and 50 take in at least 25g of fiber per day, while men in the same age group consume at least 38g. After age 50, women need 21g of fiber daily, and men need 30g. Most of the fiber you consume should come from food sources, rather than supplements, since only food can provide the other essential nutrients your body needs. Supplements can also interact with certain medications, so speak with your doctor before adding one to your diet.
Fiber Sources
Fiber is found in all plants, so plant-based foods, including fruits, vegetables, whole grains, legumes and nuts, are your best bets for fitting more fiber into your diet. Top sources of fiber include beans, lentils, split peas, bulgur, barley, quinoa, oatmeal, brown rice, whole-grain pasta, whole-grain bread, spinach, Brussels sprouts, squash, prunes, pears, guava, raspberries, blackberries, strawberries, blueberries, almonds, pistachios and peanuts.
Fiber and Calories
Adding more fiber to your diet is a smart strategy if you're trying to lose weight, but you also need to monitor your calorie consumption. Regardless of how much fiber you eat, you won't lose weight unless your daily calorie burn exceeds your intake. Instead of simply adding fiber-rich foods to your present diet, eat fiber in place of other foods that are high in calories or low in nutrients. For example, swap white pasta for the whole-grain version, potato chips for an apple, white rice for barley or brown rice, dried fruit for fresh fruit, sugary cereal for oatmeal, and white bread for whole-wheat.
References
- MayoClinic.com; Energy density and weight loss: Feel full on fewer calories; January 20, 2011
- Oregon State University: Linus Pauling Institute; Fiber; Jane Higdon and Victoria J. Drake; August 2009
- Colorado State University Extension; Dietary Fiber; J. Anderson, S. Perryman, L.Young and S. Prior; December 2010
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