Fiber Up
Trying to lose weight can feel frustrating—especially if you’re feeling hungry a lot of the time. You’re not alone. The good news is that eating more fiber may help you feel fuller, which can make weight loss feel a little easier and less stressful.
High‑fiber foods can help you feel satisfied with fewer calories. Pairing a healthy diet with plenty of fiber‑rich, lower‑calorie foods along with regular physical activity can support you in reaching a healthy weight—and help you maintain it over time.
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 may take longer for your stomach to digest. This can help your body recognize that it is full before you start eating more. Diets that include whole grains and fiber can help improve overall nutrition and lower the risk of cardiovascular disease.
Finding fiber
Fruits, vegetables, beans, whole grains and leafy greens are some of your best bets for higher-fiber foods. Eating a variety of fruits and vegetables can help support a healthy weight and keep your cholesterol and blood pressure in a healthy range. The American Heart Association recommends eating a diet rich in fruits, vegetables and whole grains.
This 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 healthier and better 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.
