If you’re like most people, you’re probably familiar with common weight-loss tricks. Always eat breakfast. Bypass fried and fatty foods. Boost your intake of fruits and vegetables. Drink plenty of water. And these are all good. But you may not realize an overlooked secret to weight loss and health–fiber rich foods.

Fiber is an essential part of any diet, but Americans are often shortchanged on it. While dietitians recommend that adults consume between 25 and 38 grams of fiber per day, recent studies find that most adults get less than half that amount–between 11 and 19 grams a day. You may be surprised to learn that fiber is not only important for good health and proper nutrition–it’s also a key part of weight loss.

The Facts

Okay, so what is fiber, anyway? “Fiber is part of foods that cannot be digested,” says Dawn Johnson, a registered dietitian and author of Superfooods Swap. “It’s found in plant foods, and there are two kinds–soluble and insoluble.”

The two types react differently in water–soluble fiber dissolves in water, becoming gummy, while insoluble fiber doesn’t dissolve in water. “Soluble fiber acts more like a sponge,” says Jackson. “It helps suck cholesterol out and lower bad cholesterol levels.” Insoluble fiber acts more like a broom than a sponge, essentially sweeping out your intestines and keeping the area clean. They both play different roles, but they’re equally important in promoting general health.

Jackson admits that talking to clients about fiber often produced jokes. “When I bring up fiber, I get giggles because everyone associates fiber with going to the bathroom and staying regular,” she says. “It does work. If you drink enough water with fiber, you’ll have a regular schedule of going to the bathroom.” There’s a flip side, though–if you eat too much fiber and don’t drink enough fluids, you may feel bloated and constipated. Drinking plenty of water will prevent this.

But fiber has other benefits too. “We’ve also been linking diets high in fiber to a decreased risk of colon cancer, diverticulosis, high blood pressure, and some forms of cancer,” says Jackson. “And because it lowers cholesterol levels, fiber is related to improved heart health.” Increasing fiber intake may also help people with diabetes manage their blood sugar.

The Secret Weight-Loss Weapon

A number of studies have found that simply adding more fiber to your diet can produce weight loss over several months. Adopting a diet that’s high in fiber-rich foods (think fruits, vegetables, beans) can also help you reduce your overall calorie intake, producing even more dramatic weight-loss results.

Adding fiber to your diet helps with weight loss in a number of ways. First, fiber-rich foods, such as fruits, vegetables, beans and whole grains, are usually loaded with vitamins and minerals, making them a healthy bet. But fiber is also a calorie-free “filler” of sorts.

“Fiber provides a full feeling because it really sits in your belly, and with enough fluids or enough water, it kind of pushes on your stomach walls and makes you feel full,” explains Jackson. “So, if you eat a high-fiber breakfast, you’ll stay full longer, which leads to less snacking and less calories and leads to weight loss.”

Fiber also slows down the digestive process, which means food stays in your stomach longer–and you don’t become hungry as quickly. This allows your body to obtain the vitamins, minerals, and other nutrients out of the food. In fact, people with irritable bowel syndrome and other digestive problems are often counseled to eat more fiber to help improve their health.

Finally, because fiber-rich foods tend to be lower in fat, you may lose weight without even trying. “If you go out of your way to include more fiber into your diet, you’ll typically eat the healthier foods which are less calorie dense,” says registered dietitian Joy Bauer, author of From Junk Food to Joy Food. “Thus, you’ll take in fewer calories and ultimately lose weight.”

Finding Fiber

To add fiber to your diet, make sure that you’re eating at least 5 servings of fruits and 5 servings of vegetables each day.  Apples, pears and prunes are all high in soluble fiber, which helps lower cholesterol levels. And don’t forget to eat the skins of your apples, potatoes and other produce–just scrub them well to remove dirt and pesticides.

Beans are another excellent source of fiber. Black beans, pinto beans, great northern beans, chickpeas and kidney beans are all high in fiber. Nuts, seeds and whole grains such as oatmeal, barley and rye are all excellent fiber sources. Opt for naturally fiber-rich whole foods instead of packaged foods (i.e. crackers, granola bars, etc.) because looks can be deceiving. They may appear to be healthier than they really are and often contain lots of sugar and additives and very little, if any, high quality fiber.

Easy Ways to Add Fiber

• START WITH BREAKFAST–Skip processed morning option like pastries, sugary cereals or white bread because they lack nutrients and fiber. Try oatmeal topped with berries instead. For a cold cereal, always look for whole grain options, such as shredded wheat or bran flakes.
• ADD VEGGIES TO YOUR MEALS–To upgrade your go-to meals, add a side dish of steamed vegetables, put tomato slices on your sandwich, or order extra mushrooms and onions on your pizza.
• GO WHOLE GRAIN–Whenever you can, opt for whole grain version over more processed pastas and bread.
• REPLACE CHIPS WITH VEGGIES–Craving chips and dip? Try a healthier alternative by dipping baby carrots, cherry tomatoes or peppers in an oil-free dressing (check out our recipes for low-fat mayo and other dips).
• GIVE FIBER-RICH FOODS THE SPOTLIGHT–High fiber foods aren’t just side dishes and afterthoughts. For a healthy dose of fiber, choose main dishes that are high in beans or legumes, such as bean soups, veggie chili, or black bean tacos.

The fact is–fiber rich foods tend to be among the most nutritious there are. So add more of them to your meals. Your health–and your waistline–will thank you.

–Written by Kelly K. James, certified personal trainer in Downer’s Grove, Illinois