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Fill Up on Fiber: It’s Good for You—and Your Waistline

By |2022-01-12T09:50:34-05:00January 12th, 2022|Categories: Health A-Z|Tags: , |

When’s the last time you had a craving for bran cereal? Probably never. But if you want to lose weight and improve your health, increasing your fiber intake can help.

“High fiber meals make you feel fuller faster,” says Caryn Alter, a registered dietitian at the Star and Barry Tobias Health Awareness Center. “Fiber-rich food tends be healthier and lower in calories, and you’ll be relieved to know you’ve got a lot more options than bran cereal.”

Eating a diet rich in whole grains, legumes, and fruits & veggies is a great start to getting your recommended 21-38 grams of fiber daily. Here are some other foolproof ways to get your fiber fix:

Fiberize your breakfast with oatmeal. Add in a sprinkle of chia seeds and fruit like apples or raspberries. You’ll get between 10-15 grams of fiber—almost half of the recommended daily amount.

Choose 100% whole wheat breads, which have more fiber than white breads. Not a fan of whole wheat? Try white whole-wheat. It’s richer in fiber than white bread but has the same soft texture and mild flavor.

Replace meat in soups with legumes and barley, which are full of fiber.

Treat yourself to popcorn that’s air-popped or made with olive or canola oil. It’s a great low-calorie, high-fiber snack.

Looking for other ways to lose weight and feel great? CentraState’s Weigh of Life provides a flexible and realistic way to help you achieve and maintain weight loss.


Blending whole fruits and vegetables into a smoothie does not destroy fiber. Juicing, however, significantly reduces fiber.

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