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High Fiber Diets & Weight Loss

The Centers for Disease Control estimate that, in 2005-2006, over a third of all Americans were obese. With over 66 percent of adults being overweight, weight control is a major public health issue. Diets high in fiber, the non-digestible part of complex carbohydrates, can help with weight loss.

  1. Important Considerations

    • The key to weight loss is to burn more calories than one consumes. To stay healthy, however, high-fiber and other weight loss diets should provide similar volumes of food as normal diets, be low in saturated fat and sugar, and provide essential nutrients.

    Function

    • For the same volume as other foods, fiber provides less calories. Fiber aids weight loss in three ways: by forcing people to eat more slowly or less; by providing volume, so the stomach feels full faster; and by slowing the stomach's emptying rate, so it feels full longer.

    Soluble Fiber

    • Soluble fiber slows the stomach's emptying rate. Good sources include: nuts, dried beans and peas, psyllium husk, flax seed, barley, oat bran, legumes, fruits (oranges and apples) and vegetables (carrots).

    Insoluble Fiber

    • Insoluble fiber mainly aids bowel movement. Good sources include: green beans, dark green leafy vegetables, fruit skins, root vegetable skins, whole-wheat, oat, corn bran, as well as seeds and nuts.

    Recommendations

    • The Institute of Medicine recommends a daily intake of 14 grams of fiber per 1,000 calories of food, making the minimum desirable amount 28 to 30 grams for the average adult.

    Basic Strategy

    • A high-fiber diet includes a minimum of eight grams of fiber from different sources at each meal, while avoiding processed foods and simple sugars. Drinking enough water is important, and physical activity naturally improves results.

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