When trying to lose weight, simply calorie counting and reducing meal portions is not enough. To lose weight, just simply add fiber to your diet. Researchers have shown adding more fiber to your diet without changing anything else helps you lose more weight than people who did not increase their fiber intake. Moreover, as fiber aids digestion, people who consume a diet high in fiber have a healthier body weight than people who do not.

So, let’s first understand what fiber actually is. Fiber is a kind of carb found in food sources, such as fruits, vegetables and whole grains. Fiber is a great friend to the gut as it helps you digest foods correctly.

It helps the body absorb nutrients over time, promoting stead insulin levels. To find fiber in fresh fruits and vegetables, it is best to consume it raw with skin. The skin, seeds and membranes of fruits and vegetables contain the most fiber. For example, a cucumber with skin has more fiber than a peeled banana.

Fruits with the highest content of fiber are whole berries, such as blueberry, blackberry, raspberry and strawberry. Thus, it is beneficial to eat whole fruits and vegetables as part of a diet high in fiber rather than juicing it out and leaving behind all the fiber.

So, how much fiber should be consumed? For women, the recommended dose is 25 grams per day while for men it is 38 grams. This is the amount of fiber needed to actually start seeing weight loss results. Fiber can be consumed more or less as needed, as part of a diet high in fiber.

Now that we understand what fiber is and how much should be taken, let’s understand how fiber helps with weight loss. Fiber by itself does not burn fat. However, it prevents the body from collecting more fat. Fiber, when mixed with water, has a gel like consistency. This makes your stomach feel full and you end up eating less. Fiber also lasts a long time in your stomach, so a high fiber meal will ensure you don’t snack on junk later.

With fiber, water consumption is also important. As fiber turns into a gel like mixture, it needs water to help it move through your system. Drinking plenty of water is a healthy choice anyways. Drinking water also makes your stomach feel full, thus decreasing hunger pangs throughout the day.