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How High Fiber Diets Help With Weight Loss

By Staci Amend

Ahhhh, fiber. It’s one of those things we’ve all heard is good for us, and yet it’s hard to hear the words “make sure you’re getting enough fiber” without hearing them in your grandmother’s voice. Here are two facts that may help you shift your perspective just a bit: getting your fiber can be unexpectedly delicious—and it can also be a key player in your weight loss success. In fact, in a recent study*, researchers found that consuming a high-fiber diet (20–30 grams per day) helped participants lose weight AND keep it off. Here are just a few reasons why.

Get full and stay full
High-fiber foods are, by nature, just plain satisfying. They’re hearty and filling, and since they’re metabolized more slowly than low-fiber foods, they tend to help us feel full longer. Oatmeal. Apples. Carrots. Legumes like garbanzo beans and lentils. These high-fiber foods don’t have any magical fat-burning properties—but they all have a pleasing, weighty presence IN the belly, without contributing to long-term weight ON the belly.

Support healthy digestion
It can be difficult to lose weight if you’re struggling with irregularity. Consuming a high-fiber diet helps support healthy digestion by “bulking up” your stool, ensuring that waste moves through your colon at a healthy pace. Just remember that for fiber to do its waste removal duties, it needs plenty of hydration! Make sure you’re drinking plenty of water and other non-caloric beverages throughout the day.

Stay healthier in general
According to health experts, making fiber an important part of your diet will not only help you control your weight—it can also help prevent type 2 diabetes and cardiovascular disease, contributing to better health in the long run. So where should you get your daily dose of fiber? Start with your Jenny Craig meals!

Our menus are designed to meet expert recommendations for fiber. Jenny Craig entrees that have 5+ grams of fiber include Turkey Chili, Lentils with Beef, Cheesy Chicken Enchilada, Pasta Ole and Roasted Turkey Medallions.

If you’re using Fresh & Free Additions or cooking on your own, here are some other high-fiber, low-calorie foods you might add: raspberries (4 grams of fiber @ 32 calories per ½ cup serving), broccoli (5 grams of fiber @ 52 calories per 1 cup serving) and cooked peas (13 grams of fiber @ 118 calories per 1 cup serving).

Bon appétit!

*Ann Intern Med. 2015;162(4):248-257. doi:10.7326/M14-0611

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