Fiber: The Ingredient of Successful Diets

29 ways to plant more "good carbs" into your diet

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Fantastic Fiber

Virtually every weight-loss program -- be it Atkins, South Beach, Weight Watchers, or Dr. Dean Ornish's -- welcomes "good carbs" as part of a healthy, lean, long-term diet.

In the lexicon of weight loss, the term "good carbs" refers to complex carbohydrates. These are foods like whole grains, nuts, beans, and seeds that are composed largely of complex sugar molecules that require lots of time and energy to digest into the simple sugars your body needs for fuel.

One of the biggest benefits of foods rich in complex carbs is that they also contain large amounts of fiber. Fiber, in basic terms, is the indigestible parts of plant foods. It is the husk on the grain of wheat, the thin strands in celery, the crunch in the apple, the casings on edible seeds. Fiber protects you from heart disease, cancer, and digestive problems. Depending on the type of fiber (yes, there are more than one!), it lowers cholesterol, helps with weight control, and regulates blood sugar. Bottom line: This is one nutrient you don't want to miss. Yet the average American gets just 12-15 grams of fiber a day -- far below the recommended 25-30 grams. And that was before so many of us started cutting carbs for weight loss -- and cutting fiber in the bargain.

Here's how to sneak "good carbs" and extra fiber into your daily diet with a minimum of effort.

1. Eat cereal every day for breakfast. Ideally, aim for a whole grain, unsweetened cereal with at least 4 grams of fiber a serving. Just eating any cereal might be enough, however. A University of California study found that cereal eaters tend to eat more fiber and less fat than non-cereal eaters. Healthy, high-fiber cereals you might want to consider include Kellogg's All-Bran Original, Kashi GOLEAN, and Kellogg's Raisin Bran.

2. Eat two apples every day. Not just to keep the doctor away, but because apples are a good source of pectin, a soluble fiber that contributes to a feeling of fullness and digests slowly. A 1997 study published in the Journal of the American College of Nutrition found that 5 grams of pectin was enough to leave people feeling satisfied for up to four hours.

3. Make a yogurt mix every Wednesday for breakfast. Take one container of yogurt and mix in 1/3 cup All-Bran cereal, 1 tablespoon ground flaxseeds, and 5 large, diced strawberries for a whopping 12.2 grams of fiber -- nearly half your daily allowance!

4. Make baby carrots and broccoli florets dipped into low-fat ranch dressing your afternoon snack three days a week. You'll fill up the empty afternoon space in your tummy while getting about 5 grams of fiber in each cup of veggies.

5. Keep a container of gorp in your car and office for the munchies. Mix together peanuts, raisins, a high-fiber cereal like All-Bran, and some chocolate-covered soy nuts. Allow yourself one handful for a sweet, yet high-fiber, snack.

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