Fiber Diet for Weight Loss

Meals which are high in fiber are processed slowly through the body, producing a feeling of fullness that may aid in weight loss. The Human Nutrition Research Center on Aging at Tufts University in Boston reported that because fiber-rich foods require more chewing, they may take longer to eat. They are also generally lower in calories than other foods. These factors are believed to assist in the control of overall body weight.

What is fiber?

• Also known as roughage, fiber is the indigestible, or difficult to digest, part of plant foods that when passing through the digestive system, absorbs water and eases bowel movements and reduces stomach bloating. There are two kinds of fiber--insoluble and soluble. Soluble fiber dissolves in water, while insoluble does not.

Insoluble fiber foods

• There are hundreds of fiber-rich foods. They are an advantageous addition to any diet. Fibrous foods are almost always healthy, low-fat and contain little or no cholesterol. Foods such as wheat bran, fruit skins, whole wheat, oatmeal, nuts, flax seed, whole grains, onions, some fruits, garlic and leeks as well as fortified foods and beverages contain the highest amounts of insoluble fibers.

Soluble fiber foods

• Low-fat sources of soluble fibers include berries, oranges, apples, pears, prunes, broccoli, asparagus, cabbage, kale, spinach, cauliflower, carrots, zucchini and green beans.

Why choose high fiber?

• When you consume a diet rich in fiber, you can eat less food and consume fewer calories than someone who does not follow a diet high in fiber. For example, someone who chooses to eat a sandwich made with white bread instead of whole grain bread will not remain full for as long as the person who chose the whole grain bread. This is because white bread is overly processed and does not contain as much fiber.

USDA Guidelines

• Guidelines of recommended fiber intake set forth by the U.S. Department of Agriculture are 25 grams for women and 38 grams for men daily. It is also recommended that you drink at least eight glasses of water daily to keep the fiber moving through your system.

Diet example

• Here is an example of a low-fat, fiber rich meal plan for one day:
  Breakfast:
  Oatmeal with 1 tbsp. flax seed, 1/2 cup blueberries and low-fat milk or soy milk.
  Snack 1:
  Carrot sticks and cucumber slices with hummus.
  Lunch:
  Black bean veggie burger on a whole grain roll with romaine lettuce, tomato, onions and avocado slices.
  Apple or pear
  Snack 2:
  Fiber One bar
  Dinner:
  Grilled chicken with melted low-fat mozzarella, served over whole grain linguine with tomato sauce.
  Side of spinach sauteed with garlic and cashews.
  Snack 3:
  Air-popped popcorn