The Surprising Secret to Weight Loss

If you're like most people, you're familiar with a common weight-loss strategy: Always eat breakfast. Avoid fried and fatty foods. Increase your intake of fruits and vegetables. Drink plenty of water. But you may not realize an often-overlooked secret to weight loss and health: fiber-rich foods.

Fiber is an essential part of any diet, but Americans often lack it. While dietitians recommend that adults consume 25 to 38 grams of fiber per day, recent studies have found that most adults get less than half that amount—11 to 19 grams per day. You might be surprised to learn that fiber isn't just important for good health and proper nutrition—it's also an important part of weight loss.

Facts about fiber

Well, what is fiber anyway?

"Fiber is the part of foods that can't be digested," says Dawn Jackson, registered dietitian and author of Superfood Swap. "It is found in plant foods and comes in two forms—soluble and insoluble."

The two types react differently to water – soluble fibers dissolve in water to form gum, while insoluble fibers do not. "Soluble fiber acts like a sponge," says Jackson. "It helps absorb cholesterol and lower bad cholesterol." Insoluble fiber acts more like a broom than a sponge, essentially sweeping your bowels and keeping the area clean, adds Jackson. "They both play different roles, but they're equally important in promoting general health," she says.

Jackson admits that talking to clients about fiber often makes for jokes. "When I bring up fiber, I get a little chuckle because everyone associates going to the bathroom and sitting regularly with fiber," she says. "it works. If you drink enough fiber-rich water, you'll have a regular schedule of going to the bathroom. However, there is a flip side – if you eat too much fiber and don't drink enough fluids, you may feel bloated or constipated. This will prevent drinking a lot of water.

But fiber has other benefits. "We associate a high-fiber diet with a reduced risk of colon cancer, diverticulosis, high blood pressure, and certain types of cancer," says Jackson. "Because it lowers cholesterol, fiber is associated with better heart health." Increasing fiber intake can help people with diabetes control their blood sugar.

The secret weapon for weight loss

Several studies have found that adding more fiber to your diet can help you lose weight over months. Adopting a diet rich in fiber-rich foods (fruits, vegetables, beans) can help you lower your overall calorie intake and help you achieve more dramatic weight loss.

Adding fiber to your diet can help you lose weight in a number of ways. First, fiber-rich foods like fruits, vegetables, beans, and whole grains are usually packed with vitamins and minerals, making them a healthy bet. But fiber is also a type of calorie-free "filler."

"Fiber gives you a feeling of fullness because it sits in your stomach, and with enough fluids or enough water, it pushes against your stomach walls and makes you feel full," Jackson explains. "So if you eat a high-fiber breakfast, you'll stay fuller longer, which leads to snacking, fewer calories, and weight loss."

Fiber slows down the digestive process, which means food stays in your stomach longer – and you won't be hungry as quickly. It allows your body to obtain vitamins, minerals and other nutrients from food. In fact, people with irritable bowel syndrome and other digestive problems are often advised to eat more fiber to help improve their nutritional status.

Finally, because fiber-rich foods are low in fat, you can lose weight without even trying. "If you try to include more fiber in your diet, you'll usually eat healthier foods that are lower in calories," says registered dietitian Joy Bauer, author of Junk Food to Joy Food. "So, you'll take in fewer calories and ultimately lose weight."

Finding the fiber

To add fiber to your diet, make sure you eat at least five servings of fruits and vegetables every day. This is the minimum recommended amount for good health, and most fruits and vegetables contain fiber. Apples, pears, and prunes contain soluble fiber, which helps lower cholesterol levels. Don't forget to eat the skins on your apples, potatoes, and other produce—scrubbing them thoroughly to remove dirt and pesticides.

Beans are another great source of fiber. Black beans, pinto beans, broad beans, chickpeas, and kidney beans are high in fiber. Nuts, seeds, and whole grains like oats, barley, and rye are all great sources of fiber. Choose whole foods that naturally contain fiber instead of packaged foods (crackers, granola bars, etc.) because looks can be deceiving. They can seem healthier than they really are, and often contain lots of sugar and additives and very little high-quality fiber.

Here are some easy and fail-safe ways to add fiber to your diet:

• Start with breakfast. Avoid highly processed breakfast options such as pastries, sugary cereals or white bread as they lack nutrients and fiber. Try oatmeal with berries instead. For a cool cereal, always look for whole grain options like shredded wheat or bran flakes.

• Add vegetables to your diet. To upgrade your go-to meal, add a side dish of steamed vegetables, put tomato slices on your sandwich, or order extra mushrooms and onions on your pizza.

• Go whole grain. Whenever you can, choose whole-grain versions over more processed pastas and breads.

• Replace chips with vegetables. Craving chips and dip? Try a healthy alternative by dipping baby carrots, cherry tomatoes or peppers in a low-fat dressing.

• Focus on fiber-rich foods. High-fiber foods aren't just side dishes and afterthoughts. For a healthy dose of fiber, choose main dishes high in beans or legumes, such as bean soup, veggie chili, or black beans with brown rice.

The fact is that foods rich in fiber are the most nutritious. So include more of them in your diet. Your health and your waistline will benefit.

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