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Eating fiber to lose weight: Fiber Can Help You Lose Weight — But Only A Specific Type

Soluble fiber is easy to add to your diet and found in a variety of plant-based foods.

While there are eating fiber to lose weight common risks associated with a high-fiber diet, some flber may experience unpleasant reactions when following this plan because of its effects on the colon. Fortunately, belly fat can be lostand recent research shows that a higher fiber intake is linked to a lower risk of belly fat 2. Ann Intern Med. A study lasting 12 months was published in the Annals of Internal Medicine. What Can You Eat? A study shows that people with IBS can benefit from soluble and prebiotic fiber when it's added slowly to their diet.

  • Nuts and roasted pumpkin or squash seeds make a great snack food.

  • Foods that are high in soluble fiber include flaxseedssweet potatoes, fruits like apricots and oranges, Brussels sprouts, legumes and grains like oatmeal. Lunch : Try a wrap with a whole wheat tortilla instead of your usual sandwich.

  • The Best Diets for Cognitive Fitnessis yours absolutely FREE when you sign up to receive Health Fibe lose weight Harvard Medical School Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive healthplus the latest advances in preventative medicine, diet and exercisepain relief, blood pressure and cholesterol management, and more. Adv Nutr.

  • When it comes to losing weight, not all fiber is created equal.

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Effects of dietary fiber and its components on metabolic health. Related Articles. This article explains how soluble fiber can help you lose belly fat.

  • Sometimes you may need to lose a lot of weight quickly. December

  • Is it possible to eat too much fiber?

  • Here's why your gut microbiome is so important for….

  • These 20 foods are all packed with soluble fiber. Close this dialog window View image.

  • Arch Cardiovasc Dis. The AICR report on colorectal cancer shows that each grams increase in dietary fiber lowers risk of colorectal cancer by 7 percent.

This process of digesting and breaking down soluble fiber eating fiber to lose weight called fermentation. The more fiber a food has, the better. Effects of dietary fiber and its components on metabolic health. For instance, researchers at Harvard Medical School found that women who increased their intake of high-fiber or whole-grain foods over a year period were half as likely to become overweight as those who decreased their consumption. Rich sources include beans and legumesflax seeds, asparagus, Brussels sprouts and oats.

  • Kidney beans.

  • Snack : Munch on popcorn instead of potato chips.

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The Crunchy Truth. Rich sources include beans and legumesflax seeds, asparagus, Brussels sprouts and oats. Fresh eating fiber to lose weight and fruit are also a good source of natural ro. And that's what makes this study interesting. Studies peg foods rich in fiber to a reduced risk of heart disease, diabetes, and cancer—and that fiber for weight loss might be the key ingredient to losing weight without feeling hungry. This is a detailed review of the different types of dietary fiber, and how they can affect your health.

Eating foods rich in soluble fiber may help you lose belly fat. Some earing indicates that the weight loss effects of fiber specifically target belly fatwhich is the harmful fat in your abdominal cavity that is strongly associated with metabolic disease You digest it more slowly than simple starches and sugars. In a study published in The American Journal of Clinical Nutritionpeople with the highest fiber intake were 63 percent less likely to have elevated levels of CRP than people who followed lower-fiber diets.

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This article explains how soluble fiber can help you lose belly fat. One notable exception is weighha fiber extracted from the konjac root. Try these options for plant-based, low carb, diabetes-friendly, and…. There are over trillion helpful bacteria living in your lower gut. One large study published last year in the Journal of Nutrition found that increased fiber intake helped subjects lose weight independently of other factors in their diet; a study in Nutrition found that when subjects focused simply on increasing the amount of fiber and lean protein in their diet, they ate few calories and lost weight as a result.

The Dietary Guidelines for Americans recommends women eat least 25 grams eaating fiber each day 36 grams for men. Pictured Recipe: Muesli with Raspberries. Share on Pinterest. In some cases, they can make your fat-burning efforts more…. Eating more foods rich in fiber — especially viscous fiber — can be an effective strategy to lose weight. In fact, it increases the risk of heart disease, type 2 diabetes and other health conditions 1. Eating more soluble fiber can also help you lose belly fat and prevent belly fat gain.

Chia seeds pack 6 grams of fiber per eating fiber to lose weight and ground flaxseeds have about 3 grams. Many of us know firsthand just how hard it can be to reach and maintain that healthy weight. Research shows that following this plan can have a number of positive health benefits. To make it extra filling, prepare it " growing oatmeal " style with twice the liquid and double the cooking time. For instance, a whole foods diet encourages whole grains and simple ingredients, especially fruits and vegetables, and limits processed foods.

Several observational studies demonstrate that a high fiber intake is linked to lower levels of inflammatory markers in the bloodstream 19 Doctors think some of the health benefits attributed to fiber may depend on these other substances, says McManus. Good Bacteria Help Fight Inflammation. A medium-size baked sweet potato, skin included, offers 5 grams of fiber-for just calories. Fibers with a high viscosity provide increased fullness, reduced appetite and automatic weight loss. Summary: Psyllium, glucomannan and inulin show promise for belly fat loss, though more research is needed to make supplement recommendations. Great sources of soluble fiber include flaxseeds, legumes, grains, fruits and vegetables.

Harvard T. When nutrients like glucose are released slowly into the gut, your body releases insulin at a slower rate. Regardless, many studies show a connection between a higher level of short-chain fatty acids and a lower risk of belly fat 161718 ,

  • Stay on top of latest health news from Harvard Medical School. And experts say that more is even better—about 30 to 40 grams a day, according to David L.

  • The only downside is, most of us aren't getting the recommended amount of fiber. Check the ingredients list and the fiber content.

  • Not only is it great for keeping your appetite-and your weight-in check, fiber has loads of other health benefits. Improved Heart Health.

  • There are over trillion helpful bacteria living in your lower gut. For example, one six-week study in teenage boys showed that taking a psyllium husk supplement reduced belly fat

  • Second, fiber can reduce appetite by slowing the movement of food through the gut.

Updated December 6, Effects of dietary fiber and its components on metabolic health. Try these options for plant-based, low carb, diabetes-friendly, and…. Without any formal guidelines to follow, some people may not understand how to boost their fiber intake while also eating healthily. Br J Nutr. Food and Drug Administration. Weight Loss.

KatzM. Is Added Fiber Good for You? The gut microbiome refers to the trillions of bacteria, viruses and fungi that live in your gut. Related Articles.

Fiber supplements are usually ineffective for weight loss — with the exception of glucomannan. Also, the viscous fiber glucomannan has shown mixed results for belly fat loss. Find healthy raspberry recipes here.

Is Fiber Good for Weight Loss? One cup of strawberries has a respectable 3 grams of fiber and more than a full day's recommended dose of vitamin C-an eating fiber to lose weight that helps keep skin healthy. The average American woman consumes about 10 to 15 grams of fiber a day—about half of what's needed to meet the basic recommendation of 25 grams. Eating more fiber can help you lose weight, even if you don't make other changes to your diet. But it's still important to eat foods rich in fiber, which contain vitamins, minerals, and antioxidants.

Check the ingredients list eatinng the fiber content. Eating more fiber can help you lose weight, even if you don't make other changes to your diet. Read this next. It is considered very beneficial for health and body weight 89. Lunch : Put black beans or chickpeas in your salad.

Black beans. A diet high in fiber that also encourages a variety of nutrient-dense foods adheres to federal guidelines for a well-balanced diet. Fiber is also crucial for digestive and heart health.

  • There are many different types of bacteria, and having a greater variety of gut bacteria is linked to a lower risk of conditions like type 2 diabetes, insulin resistance and heart disease, to name a few 8.

  • Is it possible to eat too much fiber? If you eat high-fiber foods like oatmeal or whole-grain breads, it takes your body a long time to digest the food.

  • Thanks to soluble fiber, sugars and fats enter your bloodstream at a slower rate, giving you a steady supply of energy. It is considered very beneficial for health and body weight 89.

  • You also get a good amount of vitamin B6 and folate, both of which play a role in forming healthy new cells. Here's the difference between whole wheat and whole grain.

They produce nutrients for your body, including short-chain fatty acids that feed the cells in your colon. The f-word is fiber, people, and it's time to talk about fiber for weight loss. Improved Heart Health. The Best Diets for Cognitive Fitnessis yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive healthplus the latest advances in preventative medicine, diet and exercisepain relief, blood pressure and cholesterol management, and more. Fiber is also crucial for digestive and heart health.

But, depending on the product, the amount of fiber may still be low. Both groups ate their typical diet and all the diet plan lasted at least four weeks. There are several theories weigbt how soluble fiber can help reduce your appetite. Black beans, garbanzo beans, and kidney beans are all-stars—a half cup of any of them has around 5—6 grams of fiber. The fiber that benefits your gut bacteria is known as prebiotic fiber or fermentable fiber. Sign up and get it free! Now comes a systematic analysis of the research that suggests eating plenty of beans, Brussels sprouts and other plant foods with a specific type of fiber may help you lose weight, whether or not you cut calories.

What Is the Low Sugar Diet? The average American woman consumes about 10 to 15 grams of fiber a day—about half of what's needed to meet the basic recommendation of 25 grams. Table of Contents. On a high-fiber diet, you'll want to try to include a source of dietary fiber at every meal. In some cases, they can make your fat-burning efforts more…. Viscous, soluble fiber and weight research Fiber is a type of carbohydrate found in plant foods and there are two basic types, separated by how they react with water.

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Close this dialog window View image. This article explains how soluble fiber may dating weight loss. Eating fiber to lose weight may be able to find more information about this and similar content at piano. Add bulk and flavor with pearled barley a high-fiber whole grain and satisfying, high-fiber veggies like butternut squash and potatoes. Of course with nice food and praticing exercises, we can lose weight healthy, without using remedy… thanks!

By Sharlene K. This article explains how soluble fiber may promote weight loss. Eating foods rich in soluble fiber may help you lose belly fat. They also had to eat enough fiber.

There are two types fibeer fiber: insoluble, which helps food pass through your digestive system, and soluble, which helps eliminate fat and lower cholesterol. Fiber helps you lose weight in a few different ways. It is classified as either soluble or insoluble depending on whether it dissolves in water. Breakfast : Have a blueberry bran muffin instead of a bagel.

Article Sources. Dinner : Toss sliced peppers and diced broccoli into your spaghetti sauce. This simple 3-step plan can help you lose weight fast. One study linked a gram increase in daily soluble fiber intake to a 3. There are several theories about how soluble fiber can help reduce your appetite.

  • Skip it. Or they might not — in large part because they are complicated.

  • Close this dialog window View image.

  • Comments 1. Eating foods rich in soluble fiber may help you lose belly fat.

  • When nutrients like glucose are released slowly into the gut, your body releases insulin at a slower rate. It is considered very beneficial for health and body weight 89.

Add bulk and flavor with pearled barley a high-fiber whole grain and satisfying, high-fiber veggies like butternut squash slim fast jump start diet plan potatoes. A high-fiber cereal or oatmeal with berries on top is a great way to start the day. Eating more foods rich in fiber — especially viscous fiber — can be an effective strategy to lose weight. Plus, they are rich sources of healthy omega-3 fatty acids.

Breakfast : Sit down to whole wheat frozen waffles lowe one of these healthy homemade waffle recipes. Chan - The Nutrition Source. Here is a 7-step plan to lose 10 pounds in just a week, backed by science. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Raspberries are a great source of fiber. The studypublished in the American Journal of Clinical Nutritionadds insights into the existing body of evidence on fiber and weight control. The following shopping list offers a wide range of suggestions for getting started on a high-fiber plan.

Eat more of these 7 high-fiber foods that do the weight-loss work for you. Eaing produces short-chain fatty acidsa type of fat that can help reduce belly fat. Viscous, soluble fibers such as pectins, beta-glucans, psyllium, glucomannan and guar gum all thicken in water, forming a gel-like substance that sits in your gut So your belly feels full for a longer period of time and that can help you eat less.

  • Edamame is a great snack that has 4 grams of fiber in a half-cup of shelled beans. Only the "viscous" dietary fibers have been shown to help people lose weight.

  • Not much research has been done on collagen supplements and weight loss.

  • This can help with constipation 3. This cluster of health issues greatly increases the risk for developing diabetes, heart disease, and stroke.

  • What are your concerns? While these isolated fibers may have some health benefits, the evidence for weight control is mixed and unconvincing.

Was this page helpful? Note that this is not a definitive shopping list viber you may find other foods that work better for you. Healthy brain, eating fiber to lose weight heart? Dinner : Put the peeler away—mashed potatoes taste great with the skins on. But it's still important to eat foods rich in fiber, which contain vitamins, minerals, and antioxidants. Top 20 Foods High in Soluble Fiber. Soluble fiber passes through your digestive system mostly unchanged, eventually reaching your friendly gut bacteria that digest it and turn it into usable energy.

There are many different types of bacteria, and having a greater eaying of gut bacteria is linked to slim fast jump start diet plan lower risk of conditions like type 2 diabetes, insulin resistance and heart disease, to name a few 8. However, getting your fiber from whole plant foods is better than supplementing. There are over trillion helpful bacteria living in your lower gut. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Not much research has been done on collagen supplements and weight loss. Aim to increase your intake slowly over time.

Looking to eating fiber to lose weight weight? The process produces short-chain fatty acids, which are linked to a lower risk of belly ezting. Apples also offer a bit of vitamin C and potassium. Dietary fiber and health outcomes: an umbrella review of systematic reviews and meta-analyses. That is important because having excess body fat increases the risk of at least 12 cancers, including post-menopausal breast, colorectal and esophageal.

This article explains how soluble fiber may promote weight loss. The f-word is fiber, people, and it's time to talk about fiber for weight loss. Thanks for your feedback! There are over trillion helpful bacteria living in your lower gut. Well, maybe your older self will worry about fiber, but if your younger self wants to lose weight, then they should worry about fiber too. Soluble fiber may benefit your digestion, gut bacteria, blood sugar levels, and more.

  • Pros and Cons.

  • In addition, some types of fiber, called insoluble fiber, can't be digested by your body. Comments 1.

  • Whole plant foods such as beans, asparagus, Brussels sprouts and oats are rich in viscous fiber. These 20 foods are all packed with soluble fiber.

  • Skip it.

  • Lunch : Instead of pepperoni pizza, have a whole wheat veggie slice.

  • Asking for a friend, okay, me Getting enough fiber is one of those things that you're supposed to worry about as you get older, right?

But before you eatint that healthy-looking loaf of bread in your shopping cart, be sure you know what you're getting, advises Kathy McManusR. Lunch : Add fruit, such as kiwi, cherries or dried figs, to your salad. Was this page helpful? One way to lose belly fat is to lose weight.

Snack : Too a fresh or frozen fruit smoothie. There are many different types of bacteria, and having a greater variety of gut bacteria is linked to a lower risk of conditions like type 2 diabetes, insulin resistance and heart disease, to name a few 8. Various types are available, including psyllium husk, glucomannan and inulin, and some evidence shows they can help you lose belly fat. A study lasting 12 months was published in the Annals of Internal Medicine. Whole Grains. The Crunchy Truth. The group on the American Heart Association diet actually lost more.

Abdominal discomfort, cramps and even diarrhea are common side aeight if you ramp up your fiber intake too quickly. What Is the Pegan Diet? Juices often have little fiber, and peeling discards valuable fiber. Summary: Great sources of soluble fiber include flaxseeds, legumes, grains, fruits and vegetables. How to Feel Better About Anything.

  • Along with other microbes found in your digestive system, these bacteria are often called the gut flora or gut microbiome. Updated

  • Having a few healthy go-to recipes can help you stay on track with weight loss. But it's still important to eat foods rich in fiber, which contain vitamins, minerals, and antioxidants.

  • This is one important way in which gut bacteria promote optimal health.

Soluble Fiber Helps Reduce Appetite. Fiber is listed under carbohydrates and sugars. Please note the date each article was posted or last reviewed. After an average of 10 weeks, people taking the supplement weighed about three-quarters of a pound less and had a quarter of an inch smaller waist compared to the group not taking the supplement. More From Weight Loss. Quick cooking oats.

Interactive Nutrition Facts Label. Several observational studies demonstrate that a high fiber intake is linked to lower levels of inflammatory markers in the bloodstream 19 Snack : Whip up trail mix using high-fiber cereal, nuts and dried fruit. Dinner : Make soup.

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First, soluble fiber helps regulate hormones involved in appetite control. More on that diet here. The fiber that benefits your gut bacteria is known as prebiotic fiber or fermentable fiber. They also had to eat enough fiber. Breakfast : Make oatmeal with cinnamon, raisins, brown sugar and skim milk.

Inulin is another esting of soluble fiber. Fiber is listed under carbohydrates and sugars. Lunch : Eat brown rice with your Chinese takeout. Cancel Submit. Fibers with low viscosity appear to have no influence on these factors. Breakfast : Make toast with whole-grain bread instead of white. This article explains how soluble fiber can help you lose belly fat.

The U. By Sharlene K. Ninth Edition. The main difference between the two groups is the subject of the study.

One notable exception is glucomannana fiber extracted from the konjac root. As far eating fiber to lose weight recommended daily intake goes, the US Eqting of Agriculture recommends that men aim to consume 30—38 grams of fiber per day, while women should aim for 21—25 grams per day Lisa Valente, M. They also ate less food than the cellulose group The gut microbiome refers to the trillions of bacteria, viruses and fungi that live in your gut. It's heart-healthy, good for your gut health, can reduce your risk of diabetes and certain cancers and helps you poop on the regular.

This article explains how soluble fiber can help you lose belly fat. Newest Oldest. Find healthy chickpea recipes here.

Only the "viscous" dietary fibers have been shown to help people lose eating fiber to lose weight. Fiber is listed under carbohydrates and sugars. Soluble fiber helps keep your gut bacteria healthy and promotes overall fat loss by reducing your appetite. It produces short-chain fatty acidsa type of fat that can help reduce belly fat. Snack : Dip baby carrots and snap peas in hummus.

Losing weight can help you lose belly fat. Harvard T. Belly fat is extremely unhealthy. Eating foods rich in soluble fiber may help you lose belly fat. There, certain soluble fibers help feed the friendly gut bacteria that are essential for good health. Dinner : Put the peeler away—mashed potatoes taste great with the skins on. Unlike other bacteria, these bacteria are harmless and share a mutually beneficial relationship with humans.

Lunch : Put black beans or chickpeas in your salad. Products that lise mix into your food, such as FiberCon or Fibersure, are often recommended by doctors to patients who have chronic digestive disorders. However, getting your fiber from whole plant foods is better than supplementing. Does the Ornish Diet Really Work?

Eating fiber to lose weight study lasting 12 months was published in ,ose Annals of Internal Medicine. Dinner : Toss sliced peppers and diced broccoli into your spaghetti sauce. Misgendering: What it is and why it matters. Researchers from the University of Massachusetts Medical School compared the effectiveness of two diets with help from volunteers. When it comes to losing weight, not all fiber is created equal. Harvard T.

In fact, soluble fiber may help reduce belly fat in several ways. And according to a weighht study, it might be one of the easiest ways to lose weight. One study linked a gram increase in daily soluble fiber intake to a 3. Rich sources include beans and legumesflax seeds, asparagus, Brussels sprouts and oats.

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Unlike other bacteria, these bacteria are harmless and share a mutually beneficial relationship with humans. Collagen for Weight Loss: Does it Work? One way short-chain fatty acids may help regulate your fat metabolism is by increasing the rate of fat burning or decreasing the rate of fat storage, although exactly how this works is not completely understood Sign Up. The simple act of eating more fiber helped people lose weight without all the added hassle of counting calories and macronutrients.

Just choose whole grains when you buy things like bread, pasta or breakfast cereal. It is considered very beneficial earing health and body weight 89. It involved adults with metabolic syndrome and compared a high fiber diet to a conventional diet published by the American Heart Association AHA. The process produces short-chain fatty acids, which are linked to a lower risk of belly fat. Summary: Your gut bacteria can digest soluble fiber. All rights reserved.

Several observational studies demonstrate that a high fiber intake is linked to lower levels of inflammatory markers in the bloodstream 19 Too, foods with more fiber are more filling. Summary: A greater variety of helpful gut bacteria may be linked to a lower risk of belly fat, but more research is needed to confirm this. You should also check the nutrition facts label on the foods you buy to see how much fiber each product contains. Pictured Recipe: Muesli with Raspberries.

Eating fiber to lose weight differ in how they interact with water in your body. But, depending eaing the product, the amount of fiber may still be low. Here's why your gut microbiome is so important for…. Products that you mix into your food, such as FiberCon or Fibersure, are often recommended by doctors to patients who have chronic digestive disorders. And that's what makes this study interesting. Black beans. The average American woman consumes about 10 to 15 grams of fiber a day—about half of what's needed to meet the basic recommendation of 25 grams.

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If you experience any unpleasant side effects, such as gas or bloatinglet your body adjust before adding more. This is where fiber — soluble, for the most part — steps in. Check the ingredients list and the fiber content. Updated October 30,

Apples also offer a bit of vitamin C and potassium. So your belly feels full for a longer period of time and that can help you eat less. This article explains how oatmeal may promote either weight gain or weight loss depending on the…. Looking to lose weight?

This gel slows the rating of your stomach, increasing digestion and absorption times. Regardless, many studies show a connection between a higher level of short-chain fatty acids and a lower risk of belly fat 161718 Good sources of insoluble fiber include wheat bran, nuts, cauliflower, brown rice, lentils, and celery. Here is a 7-step plan to lose 10 pounds in just a week, backed by science. Black beans. The HCG Institute. Insoluble fiber does not mix with water and acts mostly as a bulking agent to help form stool and pass it through the gut.

  • Or they might not — in large part because they are complicated.

  • Instead of 1 cup apple juice 0. When nutrients like glucose are released slowly into the gut, your body releases insulin at a slower rate.

  • The American Institute for Cancer Research helps the public understand the relationship between lifestyle, nutrition and cancer risk. Stay on top of latest health news from Harvard Medical School.

  • Just choose whole grains when you buy things like bread, pasta or breakfast cereal. Strawberries, raw.

The more fiber a food has, the better. Losing weight can help you lose belly fat. But you need to look for the words "whole grain" on the label. This can cause side effects, such as stomach cramps, diarrhea and bloating.

Sources of Soluble Fiber. Was this page helpful? It's better to eat the whole fruit with skin when possible, rather than juice it. And be sure to stock frozen berries for a quick and nutritious addition to smoothies," she suggests.

Regardless, many fibed show a connection between a higher level of short-chain fatty acids and a lower risk of belly fat 161718 One cup of strawberries has a respectable 3 grams of fiber and more than a full day's recommended dose of vitamin C-an antioxidant that helps keep skin healthy. Fibers with a high viscosity provide increased fullness, reduced appetite and automatic weight loss. A medium-size baked sweet potato, skin included, offers 5 grams of fiber-for just calories. Lunch : Eat brown rice with your Chinese takeout.

In addition, some types of fiber, called insoluble fiber, can't be digested by your body. On the low carb, high fat keto diet, your body enters a state in which you weight fat for your main source of fuel rather than carbs. Overall, taking fiber supplements seems like an effective strategy for belly fat loss, though more research is needed before strong claims can be made. Yet despite these mixed results, glucomannan can also promote belly fat loss by slowing down digestion and reducing appetite Dinner : Stir canned pumpkin into your favorite vegetable stew recipe.

Fiberr interestingly, it seems that this includes only one type of fiber — soluble fiber. Raspberries are a great source of fiber. Plus, dieters who were eating fiber to lose weight to get at least 30 grams of fiber a day, but given no other dietary parameters, lost a significant amount of weight, found a recent study in the Annals of Internal Medicine. Get healthy apple recipes here. And according to a new study, it might be one of the easiest ways to lose weight. For instance, breads contain more water than cereals do, so even when they're whole-grain, they won't necessarily contain much fiber.

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Dinner : Instead of rice, try quinoa, a nutty-tasting, high-fiber grain. Meanwhile, soluble fiber acts as a prebioticproviding the bacteria with nutrients. Johnson February 24,

  • Only the "viscous" dietary fibers have been shown to help people lose weight.

  • Snack : Munch on popcorn instead of potato chips.

  • Misgendering: What it is and why it matters. Soluble fiber is easy to add to your diet and found in a variety of plant-based foods.

  • Take Quiz. More From Weight Loss.

Read about the 3-step plan, along with other science-backed weight loss tips, here. Soluble Fiber Helps Reduce Appetite. Foods that are high in soluble fiber include flaxseeds fiberr, sweet potatoes, fruits like apricots and oranges, Brussels sprouts, legumes and grains like oatmeal. This simple 3-step plan can help you lose weight fast. Getting enough fiber is one of those things that you're supposed to worry about as you get older, right? It's heart-healthy, good for your gut health, can reduce your risk of diabetes and certain cancers and helps you poop on the regular.

Lunch : Eat brown rice with your Chinese takeout. Want to lose weight? Close this dialog window Add a comment. This article explains how soluble fiber may promote weight loss. This simple 3-step plan can help you lose weight fast. Ann Intern Med.

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