Weight Loss
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does fiber help you lose weight?


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I just realized that according to my daily analysis I dont eat hardly any fiber!! I eat soo much junk! whats the right amount of fiber and what foods have it (nothing gross please :) )

Also has anyone noticed easier weightloss because of adding fiber?

Help please, I need advice on how to lose weight, Im getting bigger by the minute!! Its sooo depressing.

Edited Apr 21 2008 13:35 by nycgirl
Reason: 4/14/08: Stickied. 4/21/08: Unstickied
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try having more whole-grain foods.
like breads...oroweat has a "double fiber" whole wheat bread that is AMAZING... and 70 cals a slice.
also, fiberwise pasta is pretty good.
kashi also has TONS of stuff that is high in fiber.

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I've noticed MUCH easier weight loss because fiber = more filling and so I can be satisfied on less food.

According to the American Heart Associations you should get between 25-35mg of fiber daily and according to American Diabetes Association it helps regulate blood sugar.  I found myself eating high fiber cereal is a good choice for me in the mornings.  It keeps me full longer and I am not focused on food all day long.  Although I like to pair it up with a little protein.  You might also try brown or wild rice seasoned with beef or chicken broth low-sodium.  Also, fruit and vegetables are a good source of fiber.  Let me know if this helps.  Good luck!!!!

Fibrous foods are more filling than refined foods which tend to have all the fibre stripped out.   Fibre also means food travels more efficiently through your digestion so you get fewer problems with constipation or bloating.  Good example of how it helps weight-loss is wholegrain bread and white bread.  Both contain roughly the same cals per 100g but the wholegrain bread contains not only more fibre but also more vitamins and minerals because it contains the whole grain.  So 1 slice of wholemeal is more satisfying and nutritious than 1 slice of white bread.  Result... eating fibre-rich foods means you need to eat less

Good sources for fibre..... vegetables and fruit (get a minimum of 5 a day), wholemeal bread, brown rice, wholewheat pasta, sweet potatoes, pulses/legumes, (beans, chickpeas, lentils), high-fibre breakfast cereals, porridge oats, oatcakes, high-fibre crispbreads.  If you base your meals largely around these foods with a little lean meat, a few dairy products and a little fat added in for flavour then you'll find it easier to control your weight. 

It means cooking/preparing more foods from scratch, of course.  Most ready-made, processed foods, 'ping cuisine' etc., are woefully lacking in fibre.  Home-cooked food is more filling... so you eat less.  Best of luck.

Aim for 25 g fiber a day. I read in some magazine (PRevention I think) that those women who ate 25 g fiber a day or more were less likely to be overweight than those that didn't.

All I know is since I make sure to eat no less than 25g a day I feel so much better. My cholesterol is low and I feel great. My digestive system works very well now (it was a mess when I was just eating junk for years) and I am energized. Fiber keeps my hunger under relative control too.

Things you can eat are: Fiber One cereal (one cup is 28g -bam!), strawberries, almonds, apples with skin on, raisins, etc etc etc

Thank you all so much! that really explains things and now I know what to eat for the fiber. I was actually only getting 4-5 grams per day---waaay low. This is why I love this site! I know nothing about eating right, but so many others do and are very helpful. :)

Original Post by bonbon1974:

Thank you all so much! that really explains things and now I know what to eat for the fiber. I was actually only getting 4-5 grams per day---waaay low. This is why I love this site! I know nothing about eating right, but so many others do and are very helpful. :)

I totally agree! Before I came here I knew nothing about all this stuff, these are really "life-changing" lessons!! Let us know how it works out once you up the fiber.

I love it when stores tag certain items to let people instantly recognize what it's about.  If you are near a superstore they have a tag for stuff high in fiber.  If you're looking it's quite easy to find veggie chili or wheat pasta or snacks or cereals that are really high in fiber. 

Fiber doesn't do anything magical to make you lose weight... but it fills you up and takes longer to digest than simple carbs, which makes you stay feeling satisfied for longer, so it's longer before you're hungry again.

One thing, since you're used to eating so incredibly little fiber (I'm not sure how it would be possible to only have 5 grams in a day!), step up slowly and make sure you drink tons of water so your body can get used to the increase... otherwise you'll get constipated and we all know that's no fun!

One of my favourite fiber topper-uppers are the whole-grain kangaroo pockets. One pocket (half of a pita) has 6 grams of fiber in it and only 80 calories, but all the fiber makes it very satisfying. I also like Fiber One cereal - I'll have a cup of a regular not-very-fibery cereal (corn cereals usually only have 2 grams of fiber a bowl!), and add a quarter cup of Fiber One buds to boost the nutrition.

Sweet potatoes have a lot of fiber in them... so does pumpkin and butternut squash, but sweet potato tastes better imo!

If you really don't want to eat your fiber in the normal way, you can even buy orange juice and yoghurt with fiber added to them. The other day I had a fruit smoothie with 10 grams of fiber and 10 grams of protein in it

Oh a couple of great high fiber foods are Thomas Light Multi-Grain English Muffins (8 grams/100 calories) and Fiber One bars (9 grams/140 calories). They fill you up and right there alone you have taken in 17 grams of fiber. I love finding high fiber foods that are wicked healthy and make me feel full without feeling blech. 
Be wary of the Fiber One bars.  They taste wonderful and have loads of fiber, but they give you horrid gas.  And its not the "I just started eating fiber and my system can't handle it" kind of gas.  I eat about 40-50g of fiber a day and have for upwards of 8 months now, and my husband gets aobut 30g.  We both got horrid gas from the Fiber one bars.

For lunch everyday I eat 1/3 a cup of All-Bran bran buds (13g of fiber) and 1 serving of Fiber One Yogurt (5g of fiber I think).  Thats 18g of fiber and 150 calories.  I also combine the bran buds with 3/4 a cup of Rasin Bran in the morning.  This gives me about 18g or so more.  Its pretty easy to get all the fiber you need, you just have to pay attention to the labels when you buy things.
I read on one of the posts here that according to  Brenda Watson (author of"Fiber 35") every gram of fiber you eat prevents 7-11 calories from being absorbed, so Brenda suggests that if you eat 35 grams of fiber a day, you've "lost" 245 calories just digesting it.

I dont know how true it is and I dont " deduct" 7-11 cal for each gram of fiber but it definitely shows that fiber is good for weight loss

The Fiber Flush article can be found here
http://www.fiber35diet.com/_articles/article_ f35_04_FlushFormula.aspx
SORRY... duplicate post and I dont know how to delete it!

One thing I learned on here was the value of Beano and/ or Gas-x when combatting the initial bloating/ gassiness from adding fiber to your diet.  I know some people say that extra fiber constipates them, but I've actually been helped with better and more consistent movement, and everything I have read pretty much says that more fiber equals better bowel work, so to speak.

The gassiness went away for me after just a couple of weeks of a high fiber diet.  I do still tend to get a bit bloated if I go bean crazy in a day, but it absolutely helps my weight loss without doubt.  When I plateau I can totally point my finger at lower fiber intake, snacking after dinner and too little water.

Actually, the water is a good point.  Make sure you drink lots of water with the fiber.  There is a reason for that that I can't recall, but I do try to make sure I am consistent with the water when I am really digging into the fiber-full foods.  Maybe that's the constipation angle?

Stewmama is right. Once I got more fiber I didn't have a problem with gas and the Fiber One bars and I have two a day at work to help curb my apetite. However, I am always looking for additional fiber in my diet.

CIAO for now!

I really like Trader Joe's High Fiber cereal. It looks like twigs, and I eat it with lite vanilla soy milk (to sweeten it up a bit), but I used to put a half packet of splenda and skim milk on it and it was still awesome. One serving is about 120 calories (with the soy milk) with 9 grams of fiber. that's a lot of fiber! So much so, that those 120 calories sometimes makes me almost uncomfortably full until lunch, sometimes later.

My mother in law saw a nutritionist that said if you consume 35 grams of fiber a day it's impossible to gain weight. I'm pretty sure that's not true, but you know, can't hurt to try.

Yes!!!  Fiber does help!   I take a fiber supplement (powder) After taking it on a regular basis  I actually lost 2lbs.  At first I was having problems because I wasn't drinking enough water when I took it.  If you don't drink a lot of water the fiber will actually make you constipated, bloated.. etc.  Now that I am drinking much more water I haven't had any problems and I feel great!

Original Post by stewmama:

One thing I learned on here was the value of Beano and/ or Gas-x when combatting the initial bloating/ gassiness from adding fiber to your diet. I know some people say that extra fiber constipates them, but I've actually been helped with better and more consistent movement, and everything I have read pretty much says that more fiber equals better bowel work, so to speak.

The gassiness went away for me after just a couple of weeks of a high fiber diet. I do still tend to get a bit bloated if I go bean crazy in a day, but it absolutely helps my weight loss without doubt. When I plateau I can totally point my finger at lower fiber intake, snacking after dinner and too little water.

Actually, the water is a good point. Make sure you drink lots of water with the fiber. There is a reason for that that I can't recall, but I do try to make sure I am consistent with the water when I am really digging into the fiber-full foods. Maybe that's the constipation angle?

Fiber is dry and it absorbs water in your insides... the water makes it swell up and get soft, which is how it adds bulk to your system. if you don't have enough water, it can't do either.

Original Post by averitia:

Be wary of the Fiber One bars.  They taste wonderful and have loads of fiber, but they give you horrid gas.  And its not the "I just started eating fiber and my system can't handle it" kind of gas.  I eat about 40-50g of fiber a day and have for upwards of 8 months now, and my husband gets aobut 30g.  We both got horrid gas from the Fiber one bars.

For lunch everyday I eat 1/3 a cup of All-Bran bran buds (13g of fiber) and 1 serving of Fiber One Yogurt (5g of fiber I think).  Thats 18g of fiber and 150 calories.  I also combine the bran buds with 3/4 a cup of Rasin Bran in the morning.  This gives me about 18g or so more.  Its pretty easy to get all the fiber you need, you just have to pay attention to the labels when you buy things.

 Thank you!! I couldn't figure out why I had all this gas. Undecided I eat 2 of these fiber bars as snacks at work and they satisfy me so I'm not snacking on other stuff that's not so good. I hate that hungry feeling...so I thought they were good. Knowing this though I'll substitute that with some other high fiber snack instead. It hurts really bad to have to hold back and usually by the time 4:30 comes around I'm full of gas and cant wait to get out the door to expel it. LOL! Uncomfortable as well as unpleasant. Tongue out

For lunch I've been eating 2 cups of Oatmeal Squares with 1/4 of a cup of raisins and it's very filling. I eat it dry so it makes a nice snack too if I don't finish it all at lunchtime. (instead of the fiber one bar) Guess I'll start eating this throughout the day for snacks and bring a turkey sandwich for lunch. Yum!

I jumped on the fiber bandwagon after having so many diabetic relatives (who can't go anywhere near refined foods.) Now I can't live without having fiber in every meal.

Like many have said, fiber is indigestable, but your GI tract tries its hardest to digest it anyway. In your tract's fight to synthesize it, your body takes longer to digest it; thence, you stay fuller longer. Someone had mentioned that you need to eat less because  fiber rich foods have high caloric content- personally, that's not a problem, because these foods fill you up quickly. That, and doctors aren't lying- fiber can help decrease your chances of colon cancer (I work for a pharmaceutical company, it's really not made up as a advertising gimmick.)

As for fiber rich foods, Quaker Oats has a fantastic "weight control" oatmeal out that has 10g of fiber and only 1g of sugar- I either eat that or low sugar granola every morning. Being a vegetarian, I eat a lot of bean/bean derived products (soy counts) as well- just a serving of black beans has 60% of the daily recommended amount of fiber in it. And as a general rule, if it isn't whole grain, don't touch it- that applies to breads, rolls, buns, crackers, you name it. For snacks, try celery/apple with peanut butter, or a personal favorite- whole wheat  mini pitas with hummus (chickpeas are fibrous as well.)

And like some people mentioned, there is er, gas trouble initially- but I don't experience that problem anymore personally.
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