Q: "I have a question regarding calories vs fiber on a weight loss plan? Is it better to go with higher calories in order to get more fiber in a meal or lower calories and less fiber?" ~Dallas

A: Very good question, Dallas!

I'd have to say that in most cases, it would be a better option to choose the higher calorie / higher fiber food.  The reason why?  Fiber is a nutrient that slows digestion. This slower rate of digestion helps contribute to "post meal satiety" meaning - you'll feel full for a longer period of time after you eat. If you're feeling satisfied for a longer period of time after a meal, you're less likely to nibble in between your healthy meals and snacks which will likely SAVE you calories in the long run.

When choosing sources of fiber; opt for foods that are natural sources of fiber and avoid varieties with lots of added sugar or fat.  Too much added sugar and fat will result in consuming EXCESS calories which may cause you to GAIN, rather than LOSE weight.   Natural fiber sources include: fruit, vegetables, whole grains, beans, nuts, and seeds.

- To get the most fiber out of fruits and vegetables, choose fresh or frozen varieties that can be eaten raw or minimally cooked and with the skins on if edible.

- Types of whole grains include whole wheat flour, oats, brown rice, bran, corn kernels, split peas, barley, bulgur, grano, farro, millet, spelt, sorghum, and amaranth.  To ensure a product is truly whole grain, one of these whole grains listed should be the first ingredient on the food label.

- Beans such as black beans, navy beans, chick peas, kidney beans, edamame, etc are not only a great source of fiber, but also a good source of protein, another nutrient which helps you feel full longer in between meals.

- When consuming nuts and seeds, aim to stick to the moderate portion sizes of ~ ¼ cup per day.  This is because in addition to fiber, nuts and seeds are a good source of heart healthy fats which make them a high calorie food.

If you currently don't consume many high fiber food choices, be sure to add fiber gradually over a period of a few weeks to avoid abdominal discomfort (bloating, gas, etc).  Also drink plenty of fluids (preferably water) when consuming high fiber foods.   Since fiber helps keep you regular by absorbing fluids in your digestive tract, not drinking enough may result in constipation.  And last but not least, if you have a medical condition that requires that you limit your fiber intake, certainly contact your medical provider before making any attempts to increase the fiber in your diet.

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