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 Also known as roughage or bulk
 Present only in plant foods
 No fiber in animal products.
 Most of the fruits, vegetables, beans & whole grains are rich in fiber
 Mostly concentrated in the skin, seeds, and membranes.

 Passes through our intestine undigested.
Longer time to chew .
 Increases volume of food without increasing calories.
 High fiber food takes long time to digest than refined foods.
 Helps in regulating blood sugar levels.

Fiber how does it help with weight loss?

3 serving of a variety of vegetables specially
green leafy vegetables per day.
5-6 ounce of whole-grain per day and at
least one serving in every meal.
1½-2 serving of colorful fruits with
skin or seeds.
Women – 25 gm/d, Men -30.8 gm/d

Fruits: With edible skin & seeds.
Whole grains: Include those with bran & germ.
Beans and legumes: Include variety
Nuts & Seeds: Only handful of them are enough.
Vegetables: Especially green leafy vegetables

Breakfast:
 Oatmeal topped with slices of berries or nuts .
Add oatmeal, raisins, berries to homemade cookies & muffins.
 Frozen berries, a handful of greens and half a banana in a smoothie
 Add black beans, spinach, tomatos to your eggs
Lunch:
 Use whole wheat flour for baking.
 Sprinkle flex or chia seeds on top of your salad, soup, yoghurt.
 Add beans, lentils and corn to your salad, soup, casserole.
Dinner:
 Start dinner with a small side salad
 Whole wheat or quinoa pasta instead of white pasta
 Whole fruit as a dessert

 Increase fiber gradually
 Too much too soon causes bloating ,gas , constipation
 Increase water intake at least 8 glasses/day.
 Best to get fiber from food rather than from supplements

 Good natural way to reduce body weight.
 Decreases the intake of calories.
 Increase intake of fruits, vegetables, beans,
whole and high fiber cereal.
 Replace refined food with high fiber food.
 Prevents many health risks.

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Fiber how does it help with weight loss?

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Fiber how does it help with weight loss?