Is fiber good for weight loss? According to registered dietitian Monique Richard, yes. This is because it is extremely filling while being low in calories, which can help you if you are keeping an eye on your food intake.

“Fiber is the carbohydrate or starch our body can’t easily digest,” explains Richard, a spokesperson for the Academy of Nutrition and Dietetics and owner of Nutrition-In-Sight. “It can help us feel fuller, slow us down by taking longer to chew, possibly reduce how much we eat, promote good bacteria in our digestive tract, as well as keep us regular.”

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Richard adds: “Because fiber is in fruits, vegetables and plants, fiber-rich foods tend to be naturally lower in calories and higher in other beneficial nutrients.”

In this article we speak more to Richard and registered dietitians Caroline Susie and Holly Larson to find out how exactly fiber is good for weight loss.

What is fiber?

Fiber is an essential nutrient found in plant foods. However, many Americans fall short of the recommended daily amount in their diets. According to Richard, it’s recommended to consume 20-35g of fiber a day, or more in some cases, in addition to plenty of water. An excess of fiber without adequate hydration can cause gastrointestinal distress, such as bloating, cramping, gas, constipation or diarrhea.

Caroline Susie

Registered Dietitian

Caroline Susie is a principal at Mercer, a global health consulting firm, and a member of the company's Total Health Management Team where she leads the Nutrition and Weight Management Vertical. She is a former president of the Oklahoma City District Dietetic Association and a graduate of the University of Oklahoma, Health Sciences Center.

Here are some more easy ways to increase your fiber intake:

Choose a high fiber breakfast such as plain wholewheat biscuits, plain shredded whole grain cereal, or steel cut oats with nuts and berriesOpt for wholemeal or granary breads, and wholewheat pasta, bulgar wheat or brown rice Have a lunch wrap in a whole grain tortilla Keep skins on potatoes Consume more fresh and dried fruit, or have canned fruits for dessert Snack on oatcakes, unsalted nuts, seeds, vegetable crudités and fresh fruit with the skin on

However, registered dietitian Holly Larson, owner of Holly Larson and Co.,also says to bear in mind that you want to increase your fiber intake gradually and with plenty of fluids.

“As dietary fiber travels through the digestive tract, it is similar to a new sponge; it needs water to plump up and pass smoothly,” she explains. “If you consume more than your usual intake of fiber but not enough fluid, you may experience nausea or constipation.

“Before you reach for the fiber supplements, consider this: fiber is found naturally in nutritious foods. Studies have found the same benefits, such as a feeling of fullness, may not result from fiber supplements or from fiber-enriched foods. If you're missing out on your daily amount of fiber, you may be trailing in other essential nutrients as well.

“Your fiber intake is a good gauge for overall diet quality. Try to reach your fiber goal with unrefined foods so you get all the other benefits they provide as well.”

This article is for informational purposes only and is not meant to offer medical advice.