Is Fiber Good for Weight Loss?

The Role of a High Fiber Diet for Weight Control

Have you been told you need to eat more fiber? In general, this is good advice. Most Americans fall far short of the recommended twenty-five to thirty grams of daily fiber needed for good health. Studies have shown that a high fiber diet can reduce  the risk of heart disease, diabetes, and even certain types of cancer. But, what if you're trying to lose weight? Is fiber good for weight loss?

The overwhelming evidence suggests that fiber for weight control is a positive. Adding fiber to the diet helps with weight loss in several ways. Diets high in fiber help to stabilize blood sugar and insulin levels after a large meal which may help to offset fat storage. In addition, fiber moves slowly through the digestive tract, creating a greater sense of fullness so that hunger is kept at bay. People who eat a high fiber diet, generally consume fewer overall calories during the day relative to those who eat a standard, low-fat one. In addition, foods that are high in fiber, particularly fruits and vegetables are generally lower in calories than their low fiber counterparts.

One study showed that dieters who added fourteen grams of fiber to their diet took in ten percent fewer calories overall. It's easy to see how consuming ten percent fewer calories a day could result in significant weight loss over time. Another study showed that overweight men and women lost more weight on a low-fat, high fiber diet than those who ate a low-fat, low fiber diet. Another bonus? They also reduced their risk of type 2 diabetes.

Read the rest of this article