FIBER AND WEIGHT LOSS

High fiber foods have more volume, are more filling, and are low in fat and calories making them good choices for weight control and a healthy body. Fiber is not broken down by enzymes or absorbed in the small intestine and has little nutritional value.

The benefits of eating high fiber foods as they relate to weight loss include:

a longer chewing and eating time
larger portions and a feeling of fullness with fewer calories
turning off the body's hunger signal faster, minimizing the chance of overeating and
relieving and preventing constipation

When increasing the amount of fiber in the diet, a few precautions should be taken. Fiber intake should be increased gradually to avoid problems such as bloating, gas, and constipation. When increased slowly, most of these side effects can be prevented. The body needs 20 to 35 grams of fiber a day. Fiber is filling because it absorbs water as it moves through the digestive tract. To avoid constipation, drink at least 64 ounces (1.9 liters) of fluid daily.

Almost all dietary fiber comes from plants. The best sources are nuts and legumes (beans), fresh fruits and vegetables, and whole grain foods. More of these types of foods can be eaten without consuming lots of calories. Low calorie, fiber rich snacks include foods like rice cakes, carrots, air-popped popcorn, apples, and other fresh fruits. Be sure to eat a variety of fibers (soluble and insoluble). Soluble fiber comes from fruits and insoluble fiber comes from whole grains. A varied, high fiber, well-balanced diet will provide both.

For more information about healthy eating, contact your local chapter of the American Dietetic Association, call their national 24-hour Nutrition Information line at (800) 366-1655, or visit their website at www.eatright.org. The Dietary Guidelines for Americans are available on the Internet at www.nutrition.gov.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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