You already know fiber is important if you are trying to lose weight. However, it may surprise you to learn that not all fibers are created equal. For example, isolated fibers (those added to packaged foods to increase fiber content) provide the same feel-full benefits as natural fibers (found in whole foods), but not necessarily the same health benefits. To make your fiber count...
Think Whole
Packaged foods with isolated fiber are convenient and filling, but they lack many of the vitamins and nutrients of whole foods like fruits and veggies. So indulge in just one packaged high-fiber bar, yogurt, or other treat a day.
Check Ingredients
When shopping for fiber-rich foods, try to choose those that list a maximum of three artificial ingredients (such as insulin, maltodextrin, or polydextrose).
Get your fill
A good source of fiber should provide at least 3 g per serving. In total, aim for 25 to 35 g per day, the majority of which should come from whole foods. The recommended fiber intake is 25 to 30 grams per day for most adults, but many of us get only half of that.
Count Calories
Although some studies suggest that eating fiber can help with weight loss, the research focuses on people who ate high-fiber, low calorie foods. So remember: Fiber is important for satiety, but when you are trying to lose weight, calories are still key.
For an easy fibre boost, toss 1/2c of crushed bran cereal or 1 Tablespoon of flaxseeds into muffins, cakes, cookies, or even meat loaf before baking!
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