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High-fiber diets can help you to lose weight. Typical diets include only 10 to 15 grams of dietary fiber a day, but the daily value should be 25 grams. Most of us don’t have enough fiber in our diets. The average person eats half of what he or she would need.

People who are on high-fiber diet and successfully lose weight eat about 45 to 50 grams of fiber a day. Fiber provides a sense of fullness. It also regulates the speed at which your body processes sugars and it helps to limit the intake of fat and cholesterol.

High-fiber diet has other health benefits:

• Helps to lose weight
• Decrease the risk of colon and breast cancer
• Prevents high cholesterol
• Prevents diabetes
• Prevents heart disease
• Prevents high blood pressure
• Ease constipation

Fiber is indigestible and found in plant foods, including fruits vegetables, grains and beans. There is no fiber in meat or in any other animal food. There is soluble and insoluble fiber. Soluble fiber dissolves in water in the intestinal tract. It helps you to feel fuller for longer and it promotes better digestion. Soluble fibers are found in higher concentrations in fruits, oats, barley, and beans.

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