When most of us undergo dietary changes for weight loss, it usually involves drastic changes, like cutting carbs, eliminating entire food groups, or adopting a 30-day detox program. But surprisingly, a recent study found that people lose as much weight by making one simple dietary change alone than by following these complicated diets. That dietary change? Eating more fiber!
Using a randomized controlled trial including 240 participants with metabolic syndrome, researchers found that eating more fiber alone resulted in equivalent kilograms lost over a year’s time when compared to a more strict diet regimen. If you’re looking to lose weight, try increasing your fiber intake first. And don’t be shy! Populations with some of the most diverse gut microbiota eat as much as 100 grams of fiber daily. A great way to begin is to track your current daily fiber intake, then increase it by 5 to 10 grams each week (and be sure to drink plenty of water to keep things moving in the bathroom!). The best fiber comes from whole foods, so avoid packaged fiber and opt for veggies and fruits, with some nuts, seeds, and gluten-free whole grains.