Fill Up and Lose Weight with High Fiber Foods

High fiber foods can help you lose weight. Eating the recommended amount of fiber everyday can keep you fuller longer, letting you eat less and more easily lose weight. Unlike years ago, however, high fiber foods are more in demand now and subsequently taste better. When looking for prepackaged high fiber foods, you are likely to find some tasty varieties out there.
 
There are two type of fiver: soluble and insoluble. Soluble fiber forms with liquid in the stomach to form a sort of gel. This gel makes you feel full and hangs out in your stomach a while, allowing your body to absorb nutrients. Insoluble fiber, however, does not break down in the body. Insoluble fiber bulks up in the stomach, pushing waste out of your system. Insoluble fiber cleans house, so to speak.
 
Both types of fiber are beneficial to your diet. Another benefit of high fiber foods is they likely have fewer calories and carbs. For instance, high fiber whole wheat bread will have less net carbs than white bread. This is because the carbohydrates in the whole wheat bread are coming from fiber and not sugar.

How Much Fiber is Enough?

It is recommended that adults get 14 grams of fiber for every 1,000 calories ingested. This means that if you are on a 2,000 calorie a day diet, you should be getting at least 28 grams of fiber. High fiber foods paired with an optional fiber supplement can easily get you to this attainable goal.

Try making some of these high fiber changes in your diet:

• Change your white rice for brown rice
• Add a side salad to your lunch or dinner
• Munch on popcorn instead of potato chips
• Switch your white bread for a whole wheat or even a “double fiber” variety
• Increase your daily fruits and vegetable intake
• Only eat cereals with 5 or more grams of fiber per serving

Doctors recommend you increase your fiber intake gradually for obvious reasons. If you have a hard time fitting all those high fiber foods into your diet, add as much as you can and pair those foods with a fiber supplement.