Fiber has been linked with a sylphlike figure since the early '70s when researchers pointed out that for those nations in which diets included large amounts of fiber, obesity rates were virtually nonexistent. More recently, a study published in the Journal of the American Medical Association found that measuring how much dietary fiber a person eats may be an effective benchmark for weight gain-more so than counting fat grams. Researchers believe the more fiber you eat, the less weight you gain because the fiber seems to slow down the rate of digestion, making you feel full longer.

Fiber's weight-loss benefits don't stop there. Studies have shown that fiber reduces the body's absorption of calories as it makes its expedited journey through the GI tract. Also, fiber itself yields few, if any, calories, and many foods that are full of fiber tend to be low in calories. What's more, fiber-rich foods take a long time to chew, which slows down your rate of eating, allowing time for satiety signals to reach your brain before you stuff yourself. Think about how easy it is to down fiberless zeros, such as potato chips, versus eating a bowl of bran cereal.

So it should come as no surprise that Americans, who have an affinity for highly processed foods void of fiber, average only 10 to 15 grams of fiber per day. This is a far cry from the 25 to 30 grams health experts recommend. If your fiber intake is not up to par, remember that fiber is found in fruits, vegetables, grains, nuts, seeds and legumes, not in animal products, such as meat and milk. With this in mind, here are some suggestions for upping your fiber intake while possibly trimming your waistline. And, remember, as you increase your fiber intake, do so gradually and drink plenty of water to avoid any gastric distress.

Start your day off right by eating a fiber-rich breakfast cereal, such as All-Bran (Original and Extra Fiber), Bran Buds or 100 Bran. Whichever variety you choose, make sure it has at least 5 grams of fiber per serving.

Select whole-grain breads, rolls and pasta rather than their white counterparts. Remember though that just because it's brown doesn't mean it's whole grain. Often times caramel coloring is added to bread to make it look healthier than it really is. Read the label and make sure it includes whole-wheat flour, stone-ground wheat flour or whole grain as the first ingredients.

Eat at least five servings of fruits and vegetables per day.

Use legumes, such as lentils, split peas, red kidney beans, cannellini beans, black beans, navy beans, black-eyed peas and chickpeas, in your daily cooking.

Sprinkle nuts and seeds on salads, cereals and yogurt.

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