A number of studies show that diets consisting of a greater amount of high fiber foods are more successful when it comes to weight loss. This is not surprising considering that a majority of fruits and vegetables are usually these high fiber foods.
Why do high fiber foods work in terms of weight loss? High fiber foods tend to leave you feeling full longer because they slow down eating, increase satiety and help manage blood sugar.
What makes up a high fiber food? A high fiber food is going to contain more than 5g of fiber per serving. Some examples are:
• Beans / legumes
• Sweet potatoes
• Steel cut or whole, rolled oats
• Sprouted grain breads
• Brown rice
At end of the day your fiber intake should be at least 35 grams. If not, you may want to consider a powdered fiber supplement.