fiber

Making one change — getting more fiber — can help with weight loss

Nancy Ferrari

Senior editor, Harvard Health

Getting to a healthy weight and staying there isn’t always easy. Many complicated diets offer solutions. A study published in today’s Annals of Internal Medicine suggests that something as simple as aiming to eat more fiber each day can be just as good as a more complicated diet. In a head-to-head study of a simple diet (eat more fiber) and a complex one (eat more fruits, vegetables, high-fiber foods, fish, and lean protein but also cut back on salt, sugar, fat, and alcohol), participants lost almost the same amounts of weight on either diet. Both diets led to similar improvements in blood pressure the body’s response to insulin. The results of the study don’t prove that a high-fiber diet is necessarily as good (or better) for health than the AHA diet or the highly in-vogue Mediterranean diet. But it does suggest that one simple step can make a difference and that encouraging healthy behaviors may be more effective than discouraging unhealthy ones.