Are you looking for a way to help lose a few extra pounds?  You might want to consider making an effort to eat more fiber, as a way to help maintain your current weight or even lose weight.  That’s because a new study found eating more fiber, and less fat, can triple the number of pounds a person may lose.

Researchers from Finland found, when they analyzed diets of middle-aged men and women, that those who consumed more fiber and less fat lost three times more weight over a three-year period than those who consumed a high-fat, low-fiber diet.  Researchers also discovered this same group was 62% less likely to develop diabetes.

How does fiber help with losing weight?  For one, fiber helps control appetite by helping you feel full longer.  Fiber may also carry some fat along as it goes through the digestive tract.   And most foods rich in fiber – such as fruits, vegetables, dried beans and whole grains – are naturally low in calories and fat. Including more fiber-rich foods in menus might be a good strategy to use during the holidays to help avoid weight gain.

Wondering how much fiber you need to eat?  The most recent study found those who lost the most weight ate more than 32 grams of fiber each day.  Your best choices for fiber include: 

Cereal – choose a cereal with at least 3 to 5 grams of fiber per serving.
Bread – look for a bread that contains 2 or more grams of fiber per serving.
Fruits – apples, pears, oranges, bananas, berries, apricots.
Vegetables – carrots, cauliflower, peas, corn, broccoli, baked potato, sweet potato.
Whole grains – barley, popcorn, brown rice, flax seed, wheat germ, whole wheat pasta.
Nuts and legumes -  almonds, baked beans, kidney beans, chili beans, walnuts.
Snacks – dried fruits, All-Bran crackers, Fiber One chewy snack bars.