To counterbalance the often misleading or false information provided by many of today's more popular diet plans, fiber-the indigestible parts of fruits, seeds, vegetables, whole grains and other edible plants-offers a healthy, natural alternative that may provide help for those seeking a safe and effective way to lose weight and maintain a healthy body weight.

In addition to helping stave off hunger, increase satiety (feeling full after a meal) and maintain healthy blood sugar levels, consuming the 25 to 35 grams of fiber each day that many experts recommend can actually help eliminate calories from the foods we eat. Research has shown that those who consume a diet high in fiber tend to excrete more calories in their stool. Technically, this is called fecal energy excretion and refers to the process by which fiber helps to block the absorption of calories consumed and lead those calories out of the body.

In a recent study, the United States Department of Agriculture found that people who consumed between 36 and 50 grams of fiber every day excreted 130 unused calories in their stool, and similar studies have shown that even a moderate increase in dietary fiber intake can increase fecal energy (calorie) excretion while simultaneously decreasing hunger.

At the University of Kiel in Germany, the Department of Human Nutrition and Food Science found that for every gram of fiber we eat, we eliminate 7 calories. Based on this average, if you consume 35 grams of fiber each day, you will eliminate 245 calories daily. At that rate, you will eliminate 7,595 calories in one month (245 x 31 days). That equals 2.17 lbs. each month or 26.04 pounds each year simply by increasing your fiber intake.

Fortunately, there has been no evidence that fiber prevents the body from retaining the nutrients it needs at the same time it prevents the body from absorbing calories. In fact, researchers determined the opposite: that fiber may actually help enhance the body's absorption of nutrients.
In 1985, British scientists examined how well iron, zinc, and calcium were absorbed by individuals whose diets contained an extremely high-fiber mixture of bran, fruit, and nuts. They also looked at the absorption of the same minerals in a low-fiber diet. Not only did their study refute the idea that fiber could prevent the absorption of these particular minerals, but it also brought to light the possibility that fiber could increase the uptake of minerals in the diet. According to results of the study, the absorption of iron and calcium in the high-fiber group was "significantly higher". This may be due to fiber's ability to slow digestion and give the body the time it needs to absorb minerals adequately.

Today throughout the global healthcare community research continues to uncover the full potential of fiber. As clinical studies continue to tout its benefits regarding everything from digestive health and disease prevention to weight loss and healthy weight management, increasing your daily fiber intake may be a smart first step toward improving your overall health.