Fiber & Weight Management

Fiber can be a healthy addition to your diet. Get all the details here.

3 Ways Fiber Helps With Weight Management

Apple with Tape Measure

1. High-fiber foods are naturally bulky, so they can make you feel full.

When you feel full, you tend to stop eating and consume fewer calories as a result. To get an idea how this might influence body weight, consider this: Reducing daily food intake by just 500 calories per day could result in positive outcomes to your weight management routine.1

Downward Graph
Downward Graph

2. Fiber-rich foods are less calorie-dense.

That is, pound for pound, high-fiber foods are lower in calories than their counterparts in the high-fat aisle.2 So that fiber-packed apple you enjoyed as a snack? It may have been filling, but it certainly wasn't fattening.

Yellow Smile

3. High-fiber foods typically require more chewing.

The slower you eat, the more time your stomach has to recognize when it's full, and the more likely you'll get that "stop" signal from your brain.3 Bottom line: The more you chew, the less you're apt to eat.

Don’t forget: Fiber alone is not enough. To stick with a healthy weight management regimen, it's important that you eat a healthy, calorie-controlled diet and make physical activity a part of each day.

GUT CHECK

In one study, individuals who ate at least 30 grams of fiber per day saw a positive impact on weight management over 12 months.4

Scale

Eating Healthy on the Go

It can be hard to maintain your weight when life is so busy. Here are a few easy swaps to keep you healthy on the go. Grab snacks like apples and almonds — they are high in fiber, which helps fill you up.5

Swap Out

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Sweetened Drinks

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Fries

Potato Chips Icon

Potato Chips

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Candy Bar

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Cookie

Cereal Icon

Sugary Cereal

Swap In

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Water With Fresh Fruit

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Salad

Kale Chips Icon

Kale Chips

Almonds Icon

Almonds

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Apple

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Oatmeal

GUT CHECK

Eating a fiber-rich diet helps the body get its proper fill of energy and nutrients, so you feel fuller longer.

Gut Check

9 Things You Can Do to Help Manage Your Weight

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1. Begin your day with a healthy breakfast.

When you skip breakfast you set yourself up for a morning plagued by hunger and temptation.6 Kick off your day with a light and healthy meal with fruit, yogurt, or whole-grain items like oatmeal, cereal, or toast.

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2. Don't miss meals.

If you map out your day around regularly scheduled meals, you'll be less apt to nosh on fattening foods.6 Again, choose healthy foods full of whole grains and fiber, and aim for a variety.

Red Smile

3. Eat slowly.

By taking your time and chewing carefully, you'll give your stomach the chance to register when it's full—before you've eaten too much.7

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4. Find reasons to move.

The more you exercise, the more calories you'll burn. Go for a walk, ride a bike or just stand up and stretch as often as possible—every move matters!

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5. And speaking of motion, take the stairs.

If you're in the habit of riding the elevator, take the stairs instead. Even a few short flights will get your heart rate up and blood flowing.

Bottles of Water

6. Stay hydrated.

Drink plenty of water and you'll be less likely to reach for unhealthy beverages. Make it easy: Carry a refillable water bottle everywhere you go.

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7. Opt for apples.

The average apple includes four grams of fiber—and because fiber is filling, this fruit is the perfect healthy snack.8

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8. Snack on nuts.

Almonds, pecans, and macadamia nuts are all healthy picks, as are Brazil nuts, cashews, and pistachios. A single handful between meals should be enough to stave off hunger.

ZZZ Pillow

9. Get to bed early.

According to the National Heart, Lung, and Blood Institute, a good night's sleep can help promote cardiovascular health. Aim to sleep for at least 7 to 8 hours a night.9

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Benefiber Healthy Shape
Benefiber Healthy Shape

Add fiber to feel fuller longer.

Benefiber® Healthy Shape is 100% natural fiber that’s clinically proven to help curb cravings. Learn more about how Benefiber® Healthy Shape can fit seamlessly into your lifestyle.*

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*Clinical studies show benefits with regular use. A weight management program should include a healthy diet and regular exercise. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Use as directed.

Show ReferencesHide References

  1. "U.S. Dietary Guidelines for Americans." Encyclopedia of School Health 2015-2020 8 (2015): 20. U.S. Department of Health, Dec. 2015. Web. https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf.
  2. "Feel Full on Fewer Calories." WebMD. 20 Jan. 2017. Web. http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20044318.
  3. "Fiber Up, Slim Down." American Heart Association. Sept. 2014. Web.https://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/LosingWeight/Fiber-Up-Slim-Down_UCM_322704_Article.jsp.
  4. Ma Y, Olendzki BC, Wang J, Persuitte GM, Li W, Fang H, et al. Single-Component Versus Multicomponent Dietary Goals for the Metabolic Syndrome: A Randomized Trial. Ann Intern Med. 2015;162:248-257. doi: 10.7326/M14-0611.
  5. "High-fiber Foods." Mayo Clinic. 8 Oct. 2015. Web. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948.
  6. Zeratsky, Katherine. "Breakfast: How Does It Help Weight Control?" Mayo Clinic. 18 Feb. 2015. Web.http://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/food-and-nutrition/faq-20058449.
  7. Zelman, Kathleen M. "Slow Down, You Eat Too Fast." WebMD. 2004. Web.http://www.webmd.com/diet/obesity/features/slow-down-you-eat-too-fast#1.
  8. "Food Composition Databases Show Foods — Apples, Raw, with Skin." United States Department of Agriculture. Agricultural Research Service, Web. https://ndb.nal.usda.gov/ndb/foods/show/2122?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=09003&ds=&qt=&qp=&qa=&qn=&q=&ing=.
  9. "Why Is Sleep Important?" National Institutes of Health. U.S. Department of Health and Human Services, 22 Feb. 2012. Web. https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why.
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