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  • Tips on managing Stress
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  • How to improve your metabolism
  • Learn why "conventional" diets fail
  • How to target stubborn fat areas
  • Healthy and tasty recipes
  • What muscle soreness really means
  • Learn how exercise affects your mood
  • How to choose the right health club
  • Weight loss and diet myths revealed
  • Flexibility, how and when to stretch
  • How to build personal motivation
  • How to conquer procrastination
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Sign up to the get fit newsletter
Sign up for the ''Get Fit'' Newsletter
  • Tips on managing Stress
  • Ways to stay motivated
  • The benefits of resistance training
  • How to improve your metabolism
  • Learn why "conventional" diets fail
  • How to target stubborn fat areas
  • Healthy and tasty recipes
  • What muscle soreness really means
  • Learn how exercise affects your mood
  • How to choose the right health club
  • Weight loss and diet myths revealed
  • Flexibility, how and when to stretch
  • How to build personal motivation
  • How to conquer procrastination
Email:
Name:
This Month In Diet
  • Make It a Combo
    Science has shown that pairing certain foods is an effective way to lose weight faster. With the right combination, you stay full for longer, control your appetite, burn more calories, and boost your metabolism. Here are some great pairings to try out on your waistline. Read >>
  • “Healthy” Snacks
    Snack foods may claim to be low in calories, carbs, sodium, fat, or artificial ingredients or high in whole grains or natural ingredients, but this doesn’t make them healthy. If you want to lose weight and eat healthily, you’ve got to be picky about your snacks. Read >>
  • The Slimming Power of Fiber
    Fiber is an indigestible part of food that helps with weight management, digestion, and regularity. Here are a few ways to add more of it to your diet. Read >>
  • Gaining Control over Your Fork
    Smaller portions mean fewer calories. If you’re used to overeating, portion control can be hard to learn, but very important to trimming down. Read on for a few simple strategies to slim down your portion sizes. Read >>
Health and Fitness News

The Slimming Power of Fiber

Could fiber be your secret to weight loss? Here’s how to eat more of it.

You’ve tried counting calories, cutting carbs, and curbing sweets, but the weight isn’t coming off like you hoped. With all the diet plans and weight loss advice out there, it’s hard to know which path to take for success. As you make your diet choices, most weight loss experts agree that fiber plays a key role in helping the pounds come off.

Also called roughage or bulk, dietary fiber is a type of plant-based carbohydrate. But don’t worry. It’s not the type of carb that turns into sugar molecules for energy. Rather, fiber is an indigestible part of food that helps with weight management, digestion, and regularity. Because it moves slowly through the digestive system, it keeps you feeling full so you don’t have to eat as much. As a rule of thumb, women should eat at least 24 grams of fiber a day and men at least 38 grams. However, nine out of ten adults don’t get the fiber they need for good health. This is bad news if you’re aiming for optimal health and weight.

Want to increase the amount of fiber in your diet? It’s simple. Here are a few ways to make it happen.

Add It Gradually

A high-fiber diet can cause uncomfortable symptoms of gas or bloating. For this reason, it’s helpful to slowly increase the amount of fiber you consume over the course of a few days or weeks. This way, your body will gradually adjust to the change. Along with increasing your fiber intake, drink more water to help prevent digestive issues.

Include It at Every Meal

Whether breakfast, lunch, snack, or dinner, make it your goal to include a good source of fiber every time you eat. To do this, plan ahead, grocery shop for the right foods, and keep convenient, high-fiber foods on hand. Foods with the highest fiber content include whole grains, fruits, vegetables, legumes, nuts, and seeds.

Make Fruits and Veggies a Priority

Many people get to the end of the day and realize they’ve barely eaten any fruits or vegetables. If this is you, it’s time to make fresh produce a priority. It’s recommended that adults eat one and a half to two cups of fruit and three to five cups of vegetables each day. To reach this goal, include fruits and vegetables with every meal and snack.

How? By keeping fresh produce easily accessible in your kitchen. Skipping fruit or vegetable juice, which lacks fiber, and eating the real thing. For added fiber, eat the peel or skin on your apples, cucumbers, potatoes, and sweet potatoes. Because when you remove the peel or skin, you remove half of the fiber.

Say Goodbye to Refined Grains

Grains naturally contain fiber. Unfortunately, the grains you find in most foods have been refined. This means they’ve been stripped of their germ and hull, the parts of the plant that contain nutrients and fiber. Avoid foods made with refined, white flour. This includes white breads, pastas, and cereals. Instead, add more whole grains to your diet.

Your first thought may be wheat or oats. However, there are many whole grains out there. Try less popular grains such as barley, buckwheat, farro, millet, or quinoa. You may find a new favorite! And look for breads made with 100-percent whole grains, choose cereals with at least five grams of fiber per serving, and switch out white rice for brown rice.