A high-fiber diet could be just the edge you need to help shed those extra pounds. But how exactly does fiber work?
• It's filling. Foods that have fiber take a little longer to empty from the digestive tract, so you feel fuller longer. In other words, fiber swells a little in the stomach; thereby, decreasing hunger. So, a 100-calorie portion of Kellogg's All-Bran (18 g fiber) will make you feel a lot fuller than a 100-calorie portion of Kellogg's Corn Flakes (1 g fiber).
• It’s chewy. Foods that have fiber take longer to eat. Thoroughly chewing your food, allows enough time for your brain to receive the message from your stomach that you are full.
• It lowers blood sugar. Foods that have soluble fiber, like oatmeal or beans, help stabilize blood sugar over the day, so you don't feel as hungry and keep your insulin level low. Low insulin has been linked to lower body fat and lower risk of diabetes.
• It flushes out fat. Some types of fiber, particularly those in fruits and vegetables, can sweep out fat before the body absorbs it.
• It's low-cal. Pure fiber itself has virtually no calories. Your body can't break it down, so it runs right through your digestive system, providing only bulk. That's why high-fiber foods are usually lower in calories than low-fiber foods. For example, a cup of apple juice has no fiber and 117 calories; a cup of sliced, unpeeled apple has 3.4 g fiber and 74 calories.
But don’t think that getting more fiber means forcing down bowl after bowl of lettuce and prunes. High-fiber cereals like All-Bran, Kashi and Raisin Bran have a lot of fiber for a small serving size. In addition to eating these cereals with milk, you can sprinkle some on top of oatmeal or yogurt, or add it to a smoothie. Some other high fiber foods include: fruits, vegetables, beans, grains, and breads, rice, and pasta made with whole grains.
