Boosting fiber intake can help in weight loss

PASADENA, Calif. (KABC) -- If you want to lose a few pounds and you've tried different diets, researchers say one simple change can be the secret to weight loss.

According to a new yearlong study, people who focused on eating 30 grams of fiber per day lost almost as much weight as those who followed a stricter diet.

Fiber is something most Americans just don't get enough of. Few grocery shoppers Eyewitness News spoke to at Whole Foods in Pasadena knew which foods were good sources of fiber.

"I know avocados are a really great thing to eat, but I didn't know that it contained fiber," one shopper said.

The average American takes in about 12 to 15 grams per day.

Internal medicine specialist Dr. John de Beixedon says a woman's total fiber intake should be 28 to 30 grams of fiber a day, while a man's total fiber intake should be about 35 grams of fiber a day.

Researchers compared the American Heart Association diet, which includes reducing fat, hydrogenated oils, alcohol and calories to another group who practiced a more permissive diet, which focused on eating 30 grams of fiber per day.

"If you're not getting enough of what you should receive by natural foods, by whole foods, you may need to add some fiber to your diet," de Beixedon said.

At the end of the year, the American Heart Association group lost a little bit more weight -- on average, about six pounds. The high fiber group, however, wasn't far behind. On average, they lost about 4 and a half pounds.

"To really lose weight or maintain a healthy weight you have to follow a healthy diet," de Beixedon said.

The reason, de Beixedon says, fiber helps with weight loss is many fold.

First when you're eating fiber fruit, grains, legumes and veggies, you're eating less junk. Secondly, you feel fuller and fiber helps feed the good bacteria in your gut.

"Fibers foods, the fiber itself, is what those bacteria dine on," de Beixedon said.

To reach 30 grams, you can eat a cup of legumes like lentils which contains about 19 grams, a cup of prunes to get 12 grams or a cup of quinoa at 9 grams.

"It's a new darling on the market because it does turn out to be a pretty healthy food source," de Beixedon said.

Other foods that offer fiber but not as much include oatmeal, collard greens, avocado, broccoli and Brussel sprouts.

De Beixedon says eating all that fiber every day is a challenge, but his advice: aim for as many natural fiber foods as you can. Then for the rest, look for foods with added fiber or try a supplement.