How to Eat Fiber to Lose Weight

Getting enough fiber is one of those things that you're supposed to worry about when you get older.  Right? Well, maybe your older self will worry about fiber, but if your younger self wants to lose weight, then she should worry about fiber too. Fiber can help you slim down. And according to a new study, it might be one of the easiest ways to lose weight.

A new study published in the Annals of Internal Medicine compared a high fiber diet to a conventional diet published by the American Heart Association (AHA).  The AHA diet was fairly complex because the dieters on that plan had to count calories, reduce their grams of sugar, eat more veggies and lean protein. They also had to eat enough fiber. The high fiber group just had to eat 30 grams of fiber every day.

Both groups in the study lost weight. The group on the American Heart Association diet actually lost more. But not a lot more. And that's what makes this study interesting. The simple act of eating more fiber helped people lose weight without all the added hassle of counting calories and macronutrients.

Fiber helps you lose weight in a few different ways. First, foods with more fiber are more filling. If you eat high-fiber foods like oatmeal or whole grain breads, it takes your body a longer time to digest the food. So your belly feels full for a longer period of time and that can help you eat less.

In addition, some types of fiber, called insoluble fiber, can't be digested by your body. So the food passes through your digestive system without being absorbed into your bloodstream. This means that the food won't end up padding your thighs or your belly like other foods can do.

So how do you get enough fiber in your diet? It's easy! Just choose whole grains when you buy things like bread, pasta or breakfast cereal. But you need to look for the words "whole grain" on the label. Sometimes food manufacturers use words like "grain" or "multigrain" or "natural grain" to make the food sound healthier than it is.  Fresh vegetables and fruit are also a good source of natural fiber.

You should also check the nutrition facts label on your foods you buy to see how much fiber each product contains. Fiber is listed under carbohydrates and sugars. How much fiber should you eat? The dieters in the weight loss study consumed 30 grams of fiber per day.  Current guidelines suggest that you consume 20 to 35 grams of fiber each day.