Fiber Up, Slim Down

Updated:Sep 22,2014

Apple with Measuring TapeLosing weight can be a frustrating experience if you feel hungry all the time.  Did you know you can curb your appetite — and your frustration with weight-loss efforts — by increasing the amount of fiber you eat?

High-fiber foods may help you lose weight by helping you feel full on fewer calories.  A healthy diet of lower-calorie foods and regular physical activity is your best strategy for achieving a healthy weight – and maintaining it.

The Scoop on Hunger and Satisfaction

How full you feel depends on several factors:

  • How often you eat
  • How much you eat
  • What type of food you choose
  • When your brain tells your body that it’s had enough food.

Why fiber?
HHigh-fiber foods often require more chewing and may take longer for your stomach to digest. This can help your body recognize that it is full, before you start eating more food. Diets rich in whole grains and fiber have been associated with better quality diets and decreased risk of cardiovascular disease.

Finding Fiber — Get the Skinny
Fruits, vegetables, beans, whole grains and leafy greens are some of your best bets for higher-fiber foods. Eating a variety of fruits and vegetables may help you control your weight, cholesterol, and blood cholesterol. The American Heart Association recommends eating a diet rich in fruits, vegetables, and whole grains.

High-Fiber Meal Compared to Low-Fiber MealThis or that?
Look at these two lunch choices.  On the left: a fried chicken sandwich on white bread with a shake.  On the right: a turkey and veggie sandwich on whole-grain bread with a blended fruit smoothie. Which is healthier and better for weight loss? The turkey sandwich and the smoothie are – and they prove you don’t have to sacrifice taste when you eat healthier.  Better choices made consistently over time can lower your weight and improve your health.

Learn more:

Last reviewed 09/2014.

Weight Management

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