If fat loss is one of your goals this year, there’s one change to your diet that’s so easy, you can start today—at your very next meal. Eat more fiber!

 

A study published in the Annals of Internal Medicine suggests we should aim to eat 30 grams of fiber a day. That amount can help lower blood pressure and help you lose weight. But most Americans only eat about half that amount! So what’s the secret to fiber’s fat-fighting abilities, and how can we sneak more fiber into our diets?

 

Fiber is a carbohydrate that comes from plant foods like veggies, fruits, grains and beans. Unlike other carbs, fiber passes quickly through your system without causing a spike in blood sugar.

 fiber

 

Healthline reports that adding soluble fiber to your diet can help with stubborn belly fat by encouraging bacterial diversity in your gut and reducing appetite. High-fiber foods also tend to be healthier than low-fiber foods, making you feel fuller without adding lots of extra calories.

 

This simple dietary change can be easier to stick with than traditional diet plans. Rather than focusing on cutting things out, which can leave you feeling deprived, it can be helpful to focus on adding more fiber to each meal.

 

Adding fiber to your diet is as easy as including fiber-filled foods in your weekly shopping list. That means more fruits, vegetables, beans, legumes, nuts and seeds. You can also include more fiber by choosing whole grains over refined grains whenever possible.

 

Make sure to add fiber to your diet slowly to avoid stomach discomfort, and drink plenty of water!

 

BTW, did you know avocados and air-popped popcorn are high-fiber foods? Adding those to the shopping list ASAP.