How can fiber help me lose weight?

Fiber serves two main purposes that affect your health. Soluble fiber -- in foods like oat bran, nuts, beans, and some fruits and vegetables -- helps prevent your body from reabsorbing bile acids in your gastrointestinal tract, which can help lower your cholesterol without medication. Insoluble fiber -- found in wheat bran, whole wheat bread, and many vegetables -- absorbs water in your colon and can help keep you regular. Because fiber absorbs water, it can also help you feel fuller after taking in fewer calories.

Most of us get less than the 25 grams of daily fiber recommended by the American Heart Association. Consuming this recommended amount can help you lose weight while improving your heart health.

You can bulk up on fiber pretty easily by increasing your intake of fruits and vegetables, and making a point of trying higher-fiber breads, cereals, and rice. In some cases, you can meet your fiber goals with the use of a fiber supplement, but talk to your health care provider first about that. Making some simple changes in your shopping patterns can help you reach the recommended amount of daily fiber and reduce your risk of heart disease ... and stay regular.

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