Natural weight loss is applicable and you should go for it. Beside this, you should avoid losing weight in harmful way. One natural way of losing weight is high fiber diet. It can help you lose your weight as well as fat. But how will you do it? This article will show you the right way to help you lose your weight with high fiber diets.

Benefits of Fiber

Fiber is mostly found in vegetables and fruits. And vegetables and fruits are natural and good for your health, too.

There are two distinctive benefits of fiber.

First, fiber makes you feel full in your stomach.

Second, it has no calories. It allows you to eat more, yet get few calories.

As a result, you lose weight by eating more of food which is high in fiber. This is win-win. It satisfies your stomach while you lose your weight.

Two Types of Fiber

There are two types of fiber: insoluble fiber and soluble fiber.

Insoluble fiber is part of vegetable or fruit that does not dissolve in water. Insoluble fiber helps you prevent or relieve constipation.
Soluble fiber is part of vegetable or fruit that dissolve in water. Soluble fiber helps you lower the risks of stroke and heart disease, lower cholesterol level, prevent some cancers and gastrointestinal disorder, and control diabetes.

Recommendation for High Fiber Diets

Taking 25 to 30 grams of fiber per day is general recommendation.
Currently, if your fiber intake is less than 10 gram per day, you should slowly increase your fiber intake till you reach 25 to 30 grams per day.
Always drink at least 8 glasses of water per day, so that your fiber will pass through your body.
If you have lots of loose stools or diarrhea, decrease your fiber intake.
Vegetables are good source of fiber.
A cup of blueberries, raspberries, strawberries can give your around 8 grams of fibers.
High-fiber crackers or 100% whole wheat bread is also a good source of fiber.


One of the best ways to lose weight naturally is to make your meal high in fiber. Eating lots of vegetables, a cup of blueberries, high-fiber crackers, or 100% whole wheat bread is a way to go.

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