Clinical evidence shows that fiber-full foods keep you feeling fuller longer with fewer calories. The fuller you feel, the less likely you’ll be to overeat — and the more likely you will be to lose weight.
Most diets are based on deprivation and cutting out certain foods, but fiber-focused eating regimens such as clinical dietician Tanya Zuckerbrot‘s F-Factor Diet is about adding foods for weight loss without hunger.
There are two kinds of dietary fiber: insoluble and soluble fiber. For healthy weight loss and optimal health, you need both — especially if you eat a low-carb or paleo diet.
Also called roughage, insoluble fiber includes the woody or structural parts of plants and works like nature’s broom, helping sweep material through the digestive tract, burning calories in the process. Good sources include whole wheat, wheat bran, corn bran, barley, couscous, brown rice, bulgur, seeds, nuts, zucchini, cabbage, onions, tomatoes, carrots, green beans, dark leafy vegetables, cruciferous vegetables, root vegetables with the skin on, apples, and grapes and raisins.
Soluble fiber swells like a sponge in the stomach, creating bulk that makes you feel full. It absorbs water and binds with cholesterol in the stomach and intestines, keeping it from entering the bloodstream. Good sources include oatmeal, oat cereal, oat bran, apples, oranges, pears, lentils, strawberries, nuts, beans, peas, blueberries, cucumbers, celery, and carrots.