Dear JJ: Fiber seems to be the buzzword for numerous health benefits and weight loss. Yet fitting more fiber into my diet can become a challenge. Any suggestions?
A study titled, "Trends in dietary fiber intake in the United States, 1999-2008," published in the Journal of the Academy of Nutrition and Dietetics, found the average person gets about 15 grams of fiber a day, well below the 25-38 grams recommended adequate intake for adults.
Among its numerous benefits, fiber can help you lose weight. That's because it helps slow down stomach emptying so you feel fuller longer.
Studies show fiber also suppresses your hunger hormone ghrelin and stabilizes blood sugar and insulin levels. And celebrity fitness trainer Joel Harper says getting enough fiber becomes essential to boost your metabolism.
Those are among the reasons I call fiber a magic bullet for fast, lasting fat loss. A new study published in the Annals of Internal Medicine supports my theory.
Researchers asked 240 participants to either eat fewer calories and follow the American Heart Association's diet or simply get more dietary fiber.
One year later, the fiber folks lost an average of 4.6 pounds, whereas the reduced-calorie group lost an average of six pounds. Impressive, considering the fiber group made no other dietary modifications.
Let's be clear. I'm not suggesting that by increasing fiber intake you can go face down in the double fudge brownies a la mode and lose weight. At the same time, this study highlights how powerful dietary fiber alone can become for fat loss.
To get those and other benefits, I want you to get 50 grams of fiber daily. Yes, 50. Gradually increase your intake five grams a week until you've met that quota. You'll discover how simple that becomes when you incorporate these five high-fiber rock stars:
1.Green veggies. Leafy and cruciferous greens are nutrient and fiber powerhouses. Whether steamed, sautéed, or raw in salads, veggies definitely fall into the "more is better" category.
2.Berries. Every one of these low-sugar impact fruits are high in fiber, but raspberries reign supreme with eight grams of fiber per cup.
3.Avocado. "There are 10 grams of fiber in a medium-sized avocado," writes Renee Jacques, "with 75 percent of that fiber being insoluble (the one that speeds up the digesting process), and the other 25 percent being soluble (responsible for making you feel 'full')."
4.Nuts and seeds. Loaded with protein, healthy fats, and hard-to-get nutrients like magnesium, nuts and seeds also provide impressive amounts of fiber. Registered dietician Jessica Crandall notes a quarter-cup of almonds offer an impressive four grams of fiber.
5.Legumes. "Legumes -- a class of vegetables including beans, peas, and lentils -- are terrific to include in the diet," says Dr. Lisa Young. "They are rich in fiber and chock full of vitamins and minerals, including folate, manganese, iron, potassium, magnesium, and copper. They are also economical and easy to store, and can be used in many dishes." In his book The 150 Healthiest Foods on Earth, Dr. Jonny Bowden notes one cup of lentils packs a whopping 16 grams of fiber.
A breakfast protein shake becomes my favorite way to effortlessly increase fiber intake, which provides you steady, sustained energy all morning. Adding avocado, frozen raspberries, raw kale (you won't taste it), and freshly ground flaxseed to your protein shake can easily give you 10 to 15 grams of fiber.
Does meeting your fiber quota become a top priority for fat loss and better health? Share your favorite high-fiber food below. And keep those great questions coming at AskJJ@jjvirgin.com.
Jonny Bowden, The 150 Healthiest Foods on Earth (Massachusetts: Fair Wind, 2007).
Our 2024 Coverage Needs You
It's Another Trump-Biden Showdown — And We Need Your Help
The Future Of Democracy Is At Stake
Our 2024 Coverage Needs You
Your Loyalty Means The World To Us
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
The 2024 election is heating up, and women's rights, health care, voting rights, and the very future of democracy are all at stake. Donald Trump will face Joe Biden in the most consequential vote of our time. And HuffPost will be there, covering every twist and turn. America's future hangs in the balance. Would you consider contributing to support our journalism and keep it free for all during this critical season?
HuffPost believes news should be accessible to everyone, regardless of their ability to pay for it. We rely on readers like you to help fund our work. Any contribution you can make — even as little as $2 — goes directly toward supporting the impactful journalism that we will continue to produce this year. Thank you for being part of our story.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
It's official: Donald Trump will face Joe Biden this fall in the presidential election. As we face the most consequential presidential election of our time, HuffPost is committed to bringing you up-to-date, accurate news about the 2024 race. While other outlets have retreated behind paywalls, you can trust our news will stay free.
But we can't do it without your help. Reader funding is one of the key ways we support our newsroom. Would you consider making a donation to help fund our news during this critical time? Your contributions are vital to supporting a free press.
Contribute as little as $2 to keep our journalism free and accessible to all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you'll consider contributing to HuffPost once more.
Support HuffPostAlready contributed? Log in to hide these messages.