Experts have long suspected that increasing the fiber in our diets can help us lose weight. And now, the evidence continues to accumulate as a new 20 month study completed at Brigham Young University confirms these suspicions. The study looked at 275 middle-aged women and concluded that weight decreased by ½ pound for every 1 gram increase in fiber the women added to their diet. Also important to note, was that the level of physical activity decreased during the study by about 6 percent. This means that women who increased the fiber in their diets were still able to lose weight even though they were not as physically active. Just think of the results they could have achieved if they would have increased their fiber AND their physical activity!

So what’s the best way to add extra fiber to your diet? Most health professionals recommend a blend of soluble and insoluble fiber. Good sources of fiber include: whole grain cereal, whole grain rice, whole grain pastas, nuts, seeds, peas, beans, lentils, fruits and vegetables. There are also fiber dietary supplements available like Citrucel and Metamucil which can be mixed with water to provide some fiber.  Most experts recommend you include 15 grams of fiber for every 1000 calories in your diet. So if you are trying to lose weight or are just trying to stay healthy, consider adding more fiber to your diet. 

Author: Christi Larson, Pharm. D.

Dr. Larson is a pharmacist, author of Empowered Medicine; A Guide for Consumers and creator of Empowered Medicine. You can read more about her by visiting www.EmpoweredMedicine.com and clicking on the 'About Us' tab.  EmpoweredMedicine.com is committed to providing evidence-based medical information from a pharmacist's point of view.