Does High Fiber Diet Helps In Weight Loss?

Written by - Reviewed by Consumer Health Digest Team

Published: May 8, 2018 | Last Updated: Aug 2, 2019

High Fiber Diet Helps In Weight Loss

Many people find it difficult to manage their weight, and it is a problem that can affect them throughout their lives. Some health care professionals and nutritionists are recommending eating foods that are rich in dietary fiber as a way to effectively lose weight. Even a few extra pounds can be detrimental to your overall health, and foods high in fiber can help you keep the weight off.

How A High Fiber Diet Can Help With Weight Loss?

One of the biggest challenges people face when they are trying to lose weight is the constant feeling that they are hungry. This can lead to unhealthy snacking throughout the day, which can quickly result in extra pounds.

Foods that are high in fiber will help you feel full longer, and make it easier to resist the urge to snack between meals. These healthy foods are also harder to chew, which can give your brain the time it needs to realize that you are full. When you eat less at mealtimes, it is easier to keep the extra pounds off.

In a study conducted in 2009 by the Appetite magazine researchers found that people who ate an apple for lunch typically consumed an average of 15 percent fewer calories during the meal. The fiber contained in an apple is not only beneficial to your overall health, it can also help you maintain your weight. It is important to note that this study also found that these foods contained more fiber when it was not mixed with water.

Using High Fiber Foods To Lose Weight

High Fiber Foods To Lose Weight
The National Weight Control Registry has found that men and women who eat a diet rich in fiber are able to better manage their weight. One of the best ways to use fiber to help manage your weight is to eat a healthy breakfast in the morning. High fiber cereals can help you feel full longer, and resist all of the high-calorie snacks throughout the day.

A healthy breakfast will also improve your energy levels, along with helping you to stay focused and concentrate on your day. Fiber rich foods will also improve your digestive health, which can also aid in weight loss and your general health.

How Much Fiber Is Needed For Weight Loss?

Most dietary specialists recommend women receive an average of 25 grams of fiber, and 38 grams per day for men. This is enough for the average adult to get all of the health benefits, including being able to better manage their weight. Unfortunately many men and women are also trying to cut out many of the carbohydrates in their diets, which can also affect their daily fiber intake. When you are not getting enough daily fiber your weight and health can both suffer.

How to add fiber to your diet?

There are several easy and healthy ways to add fiber to your diet which can include,

  • Refraining from sugary juices and eating whole fruits.
  • Munch on vegetables instead of salty snacks during the day.
  • Add more fiber rich beans to your diet.
  • Eat a bowl of oatmeal or other fiber-rich cereals in the morning.
  • Add more salads to your diet.
Add fiber to your diet

These are only a few of the ways you can easily add more fiber to your diet to help you manage your weight, but health care professionals do recommend doing so slowly. One of the health benefits of fiber is that it can improve your digestive system, but sudden large amounts of fiber can cause embarrassing gas and bloating. In moderation adding fiber to your diet can help you lose weight and improve your overall health.


Even a few extra pounds can put unhealthy stress and strain on your body, and it can affect anyone during their life. Stress, little time for exercise, and poor eating habits can all causes unwanted pounds to appear suddenly. One way to help manage weight safely and naturally is to add more fiber to your daily diet. While you do want to slowly introduce these foods into your diet, it can help you manage your weight and improve overall health.

It is important to remember that the fiber content in foods that have not been water down are higher and that you should always speak to a health care professional before making any sudden changes to your diet. With a healthy diet and regular exercise you can safely and naturally manage your weight loss.

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