Overview
A high-fiber diet, which means about 38 g of fiber per day for men and 25 g for women, may have several health benefits. It may help improve elimination of wastes, lower total blood cholesterol and manage blood glucose levels, according to MayoClinic.com. Along with proper nutrition and exercise, a high-fiber diet may also facilitate weight loss. Check with your doctor before increasing your fiber intake to lose weight.Slows Eating
Foods that are high in fiber, such as whole-grain breads, vegetables and legumes, typically take longer to chew than low-fiber foods, according to MayoClinic.com. This may slow the rate at which you consume food, which may reduce the amount you eat before you feel full.
Carbohydrates and Glucose
A high-fiber diet may slow the rate at which your digestive system digests carbohydrates and turns them into glucose, according to Phyllis Balch, author of "Prescription for Nutritional Healing." Glucose is a sugar that provides fuel for physical activity; however, your body stores unused glucose as fat cells. Slower glucose conversion prevents your body from producing more glucose than it can use for energy, which may help combat weight gain.
Fats
Fiber, particularly soluble fiber found in fruits, grains and vegetables, may bind to fats in your digestive system. Soluble fiber may be particularly useful for binding saturated fats, found in meats, eggs and dairy products and trans fats, found in fried foods, pastries and packaged convenience meals. Fiber allows your body to remove these fats as wastes instead of absorbing them into your bloodstream, according to Balch. Both saturated fats and trans fats are associated with weight gain.
Considerations
Although a high-fiber diet may offer weight-loss benefits, consuming a diet high in fiber may also cause side effects. It may cause flatulence, cramps and abdominal bloating, according to MayoClinic.com. Also, always drink filtered water with high-fiber foods to increase their effectiveness. Water also helps prevent fiber from causing intestinal blockages.
Sources of Fiber
Almost all fruits and vegetables contain dietary fiber -- spinach, artichokes and broccoli are among the vegetables richest in this nutrient. Whole-grain pastas, breads, muffins and bagels are also abundant sources of fiber; however, white-flour versions contain little or no fiber. Other sources include black beans, lentils, hazelnuts, pumpkin seeds, garbanzos, sunflower seeds and psyllium husk.
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