A diet rich in fiber may help you control your weight. Studies show that people with fiber-rich diets feel less hungry between meals, get full more quickly during meals, and tend to consume fewer calories throughout the day.
Whole-grain cereals, whole-wheat bread, brown rice, wheat berries, broccoli, and carrots contain a form of fiber that helps absorb water in the digestive tract, contributing to feelings of fullness and discouraging overeating.
Foods such as oatmeal, barley, beans, peas, citrus fruits, apples, and pears are rich in another type of fiber that forms a gel around food particles, slowing their passage through the stomach and delaying hunger signals to the brain.
Furthermore, fiber-rich foods generally require more time and effort to chew, which may reduce the amount of food consumed during a meal. Dietary fiber may block the absorption of some fats and proteins in the digestive tract, thus slightly reducing the calories derived from these nutrients.
From our sister publication REMEDY's Healthy Living Fall 2014