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How can fiber help me loose weight?

  • Fiber helps you feel full longer because it stays in your gut for longer periods of

time. This helps prevent overeating because you are not so hungry.

  • High fiber diets are lower in calories and fat.

  • Fiber makes you chew foods more, so you tend to eat SLOWER.

How much fiber should I be eating?

  • The American Dietetic Association recommends eating 20 to 35 grams of fiber per day.

  • Most people are only eating about 15 grams of fiber per day.

  • If you are not used to eating a high fiber diet, you may have problems with gas in the beginning. Start slowly and be sure that you are drinking 6 to 8 cups of water per day.

How can I get more fiber in my diet?

  • Snack on fresh or dried fruit instead of candy. Choose fruit cobbler, whole-wheat bran or fruit muffins in place of desserts.

  • Use bean dips such as black bean, hummus and refried beans with whole grain crackers or vegetables instead of sour cream. Include at least 4 servings of lentils or beans each week.

  • Add wheat germ to hot cereals or yogurt. Try adding bran cereal or oatmeal to replace bread crumbs in meatloaf.

  • Try air popped popcorn without butter or fat free microwave popcorn instead of potato chips.

  • Substitute whole-wheat flour for _ to _ of the total amount of white flour needed in recipes. The rest of the flour can come from white flour.

  • Include at least 3 servings of whole grains and cereals each day (whole wheat, oats, brown rice, bran or barley).

  • Choose 5 or more servings of fruit or vegetables each day.

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HMC022005-ver2.doc Wt Regulation Class; Fiber Facts English/English Nutrition/Food Services, 206-731-4612 Adapted from: http://www.dietsite.com/Diets/EatingWell/Fiber/High%20Fiber%20Diet.htm

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