Fiber Up, Slim Down

Updated:Feb 20,2014

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 can 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?
High-fiber foods often require more chewing and have more volume. This can help your body recognize that it is full, before you start eating more food.  Fiber can also help reduce your cholesterol, ensure normal gastrointestinal function and lower your blood sugar.

Finding Fiber — Get the Skinny
Fruits, vegetables, beans, whole grains and leafy greens are some of your best bets for higher-fiber foods. The American Heart Association recommends eight or more servings of fruits and vegetables a day, based on a 2000 calorie diet, and three servings of fiber-rich 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 healthiest and best 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.

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This content was last reviewed on 01/10/2013.

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