Fill Up with Fiber

Foods that are high in fiber will fill you up without filling you out!

We recommend that you increase your fiber intake to help you lose weight. Fiber aids weight loss in several ways:

  • High fiber foods are filling. They satisfy your hunger better than other foods, simply because they are bulky and take up space in your stomach. When your stomach is full, you turn off the production of ghrelin - the hunger hormone.
  • Fiber keeps blood sugar under control. High fiber foods have a lower glycemic index and are less likely to trigger insulin release. Remember, high insulin levels tell your body to store fat and prevent you from burning fat. You cannot lose weight if insulin levels are high.
  • Fiber helps food move through the intestines more quickly and may prevent a few calories from being absorbed. And of course, fiber helps you stay regular and prevents constipation.

Shoot for 25 – 30 grams of fiber in your daily diet. If you eat 5 – 10 servings of fruits and vegetables per day as well as 1 – 4 servings of beans, nuts and seeds, and high-fiber grains, you should be able to meet this quota.

When you fill up with fiber, you will be easily satisfied with good-for-you foods and you will avoid cravings for the foods that trigger weight gain.

There are two main types of fiber: soluble and insoluble. Read more.

Where Can You Find Fiber?

  • Beans and peas
  • Flax seed
  • Fruits and vegetables
  • Nuts and seeds
  • Whole grains containing the bran or husk
  • Psyllium husk, inulin (supplements)
  • Konjac root (glucomannan)

Dr. Parsons Recommends

The best fiber supplements for weight loss:

  • Glucomannan – This fiber attracts and holds water better than any other fiber. In fact, some call it “Super Fiber”! This soluble fiber is made from the Asian konjac root. It has the power to distend the stomach and effectively diminish hunger. Take a glucomannan capsule with a large glass of water before each meal to control appetite. We recommend glucomannan supplements as a healthy appetite suppressant.
  • Flax fiber – Grind organic flax seeds to sprinkle on foods and add to smoothies. A coffee grinder works well. Flax seeds provide fat-burning omega-3 fatty acids that benefit your health in so many ways.
  • Sprinkle Fiber – Add a sprinkle or a spoonful 100% acacia fiber to drinks and soft foods to boost the fiber content. Flavorless and nongritty, Sprinkle Fiber should not change the taste or texture of your foods. You can add a hefty 5 grams of fiber with each spoonful.

The Fiber 35 Diet

Read more about the weight loss benefits of fiber in The Fiber 35 Diet: Nature’s Weight Loss Secret. Author Brenda Watson reveals how she managed to turn around her middle-age weight gain. She found that by increasing her daily fiber intake to 35 grams, she was able to lose the weight and keep it off for good.