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Your Fill of Fiber

Getting the Nutrition You Need

By Jill Weisenberger

The message shouldn't be to eat less, Dr. Rolls says. Rather, by substituting produce and cooked grains for calorie-dense foods like cheese, pretzels and tortilla chips, the dieter gets more volume of food for fewer calories and loses weight with less hunger.

Rev up your weight loss plan by starting your meal with a low-calorie, fiber-rich salad or cup of soup. When 42 healthy women ate a low-fat, low-calorie salad before their main course of pasta, they ate less pasta and fewer calories overall than when they weren't served the healthful greens. Eating a three-cup salad decreased the meal intake by 107 calories. A smaller salad (1 1/2 cups) reduced overall caloric intake by 64 calories.

But be careful. Eating a large salad heavy on cheese and full-fat dressing caused the women to eat an average of 145 extra calories, so stick with low-fat ingredients. In theory, cutting just 100 calories daily could result in a 10-pound weight loss over a year. But the opposite is true too. Eat an extra 100 calories daily, and next year you'll be lugging around another 10 pounds.

Though unlikely, it is possible to consume too much fiber. Very large doses may block nutrient absorption. Additionally, since fiber remains unabsorbed, it's fermented by normal, healthy bacteria in the large intestine. The fermentation process produces gas and may cause bloating and embarrassing flatulence.

To avoid discomfort, gradually add fiber to your diet, giving your body time to adapt. Increase your fluid intake, too, since fiber needs water to remain soft and sweep the colon. Without enough water, fiber-rich diets actually increase constipation.

Want to see more?

• Nature's Pharmacy: Revealing the Secrets of Holistic Health
• Happy Hearts: Eating for Heart Health
• Your Daily Dose of Vitamins: 5 Ways to Increase Vitamin Intake
• Talk about it!

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