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Fiber Reigns Supreme in Supporting Weight Loss

by Evangelista Shelton

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Fiber has been shown to play an important role in treating and preventing elevated cholesterol, heart disease, strokes, colon polyps, and colon cancer but did you know that fiber can also boost your efforts in achieving weight loss?


Fiber possesses the right properties to make us feel full faster and for a longer period of time and because it is not easily digested and therefore, it settles in the stomach for a longer period of time.

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 In addition, as fiber leaves the body, it helps to transport fat out of our bodies.

Kale Chips

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A recent study conducted by the U.S. National Institutes of Health has further echoed that fiber can play in supporting your weight loss efforts.

The study followed 240 adults who were at risk for developing type 2 diabetes, researchers asked this group to change their diets for one year.

Half were just asked to increase their fiber intake to at least 30 grams per day. They received their fiber from foods such as fruits and vegetables only --meaning there were no additional supplements taken to achieve the 30 grams. They were able to eat anything else they wanted. Those who only added more fiber to their diet achieved weight loss, lower blood pressures and improved blood sugar readings. 


The other half of the group were asked to follow the American Heart Association (AHA) which contain 13 components. The 13 components consists of increased fruit and vegetable intake, decreased sugar and salt consumption, eating lean proteins, reducing alcohol intake and being balanced in consumption of protein, fats and carbohydrates.

The average weight loss after a year was about 6 pounds for the AHA dieters and 4.6 pounds for the high-fiber followers, but all participants experienced lower blood pressure and reduced blood sugar levels.


There is a word of warning however if you decide to boost your fiber intake after reading about this study. First, be careful to increase your fiber intake slowly. Adding too much fiber, to fast can cause you to experience excess gas, abdominal cramping, and bloating. Instead, increase your fiber intake over a period of time until your body grows accustomed to the shift. Remember, you are aiming for 30-40 grams of fiber each day. You will also want to increase your water intake to 6-8 glasses per day.

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What Foods Are High in Fiber?

If you’re not sure of where to start to increase your fiber intake, look for the following foods in your local grocery store:

  • Fresh fruits
  • Vegetables, especially with the skin
  • Whole grain breads
  • Bran flakes
  • Legumes
  • Oats
  • Barley and nuts

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