This Important Nutrient Could Help You Lose Weight

It can be difficult to keep up with all the daily requirements for nutrients. Such is the case with one superstar nutrient that experts say almost all Americans don't consume enough. This important nutrient could also help you lose weight. It's easy to add more of it to your diet, too. So, really, it's a win-win situation. This Nutrient Could Help You Lose Weight The nutrient I'm referring to is fiber. Only 5% of men and 9% of women are getting the recommended daily amount of dietary fiber, according to the American Society for Nutrition. Not getting enough fiber is associated with a higher risk of heart disease and diabetes, which are common diseases in the U.S. So, what makes fiber so good for you? Dr. Kellyann Petrucci, a celebrity nutrition expert and New York Times best-selling author, tells CNBC.com that fiber is great for the gut. "What happens is, if you don't get enough fiber, then the bugs, or the microbes that are very important [and] that line your entire gastrointestinal system, they don't get what they need," Dr. Petrucci said. "So they don't have that good material to chomp on [and] they start chomping on the gut lining." That doesn't sound too good. The benefits of fiber are massive. Some studies suggest that fiber can actually help you lose weight. In a study published by experts in The Journal of Nutrition, participants were given one of four different calorie-restricted groups. They also had to increase their dietary fiber intake at various intervals and included 90 minutes of physical activity each week. Participants lost basically the same amount of weight, and the study says that it was likely due to fiber intake and not calories, implying that increasing fiber will help lose weight. Fiber also makes you feel fuller faster, so you might not chow down as much. So, what should you eat to increase your fiber intake? The Mayo Clinic suggests whole-grain products, fruits, vegetables, beans, peas, other legumes, nuts and seeds. But, they warn to start slow. Don't try to increase your fiber intake by dozens of grams overnight. "Adding too much fiber too quickly can result in intestinal gas, diarrhea, cramping and bloating. Consider increasing your fiber intake gradually over a few weeks," they state. Also, the more fiber you eat, the more you should drink, since many fibers work better when they absorb water. Of course, consult with your doctor before making any dietary or supplement change, including more fiber. If you're wondering, the American Heart Association Eating Plan suggests a total dietary fiber intake of 25 to 30 grams a day from food, not supplements, counting both soluble and insoluble fiber. I hope these suggestions help you on your fiber journey.