Lose Weight by Eating More Fiber, Says Celebrity Trainer Harley Pasternak

Harley Pasternak is a celebrity trainer and nutrition expert who has worked with stars from Halle Berry and Lady Gaga to Robert Pattinson and Robert Downey Jr. He’s also a New York Times best-selling author, with titles including The Body Reset Diet and The 5-Factor Diet. His new book 5 Pounds is out now. Tweet him @harleypasternak.

Dietary fiber provides a whole slew of health benefits when consumed in adequate amounts. It not only promotes "regularity," it also reduces your risk of several chronic diseases and plays a crucial role in successful weight loss.

However, most Americans are falling short when it comes to their fiber intake, consuming less than half of the daily recommended amount, which is about 32 grams.

Due to this under consumption, fiber was identified in 2005 and 2010 as a nutrient of public health concern in the Dietary Guidelines for Americans. As a result, there has been a strong push for Americans to consume more fiber in their diets.



Despite this, average fiber intake hasn't budged over the last decade, and fiber continues to be a nutrient of concern.

So, why hasn't anything changed? There are a few common misconceptions surrounding fiber and its sources that leave many Americans confused and making weak food choices.

MYTH #1: All types of fiber are the same.

FACT: Nope, there are actually two types of fiber: soluble (dissolves in water) and insoluble (does not dissolve in water), which act in different ways in the body to promote health. Soluble fiber turns into a gel in our system and helps lower cholesterol and regulate blood sugar. Insoluble fiber, which remains largely intact through digestion, creates bulk and keeps things moving in our gut, speeding up the expulsion of waste.

MYTH #2: Fiber is only good for promoting regularity.

FACT: Both types of fiber have many benefits in addition to regularity, such as helping us feel more full so we eat less, slowing sugar absorption and lowering cholesterol.

MYTH #3: Meats such as steak and pork are good sources of fiber.

FACT: Before you say, "Who would think that?," a shocking 53 percent of Americans think steak is a significant fiber source. But fiber is absent in animal foods, such as meat, dairy and fish. It is derived exclusively from plants, with excellent sources including fruits, vegetables, whole grains and legumes.

That said, not all foods choices in these groups are rich sources of fiber. And if you're not careful in your preparation, you can actually reduce the fiber content in naturally fiber-dense foods.

To maximize your fiber intake (and reduce caloric intake), follow these rules when choosing and preparing fruits, vegetables and legumes.

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Fruits: Choose fruits with edible skin or seeds – this is where all the good stuff is (fiber, vitamins and minerals). Try apples, pears, plums and berries. They contain more fiber – and often less sugar – than other fruits such as mangos, grapes, pineapples and watermelons. Keep the skins intact when possible to get all of the goodness!

Vegetables: While most vegetables are good sources of fiber, greens – especially the dark, leafy variety – are jam-packed with fiber and a ton of micronutrients. Examples include spinach, kale, green peppers and broccoli.

While you can have all of the non-starchy vegetables you want, hold back when it comes to starchy ones with more calories, such as white potatoes, sweet potatoes, cooked carrots and corn. And just like fruits, the fiber is primarily in the skin. So whenever possible, keep those skins on!

Legumes: Lentils, beans and other legumes, such as chickpeas, are all excellent sources of fiber. But treat legumes like starchy vegetables and watch your portions!

MYTH #4: All whole-grain products are high in fiber.

FACT: This is a tough one! Despite many Americans' expectations, whole grain labels do not guarantee fiber and do not guarantee a healthier product. In fact, the fiber content of whole grains and products containing them varies widely.

In many cases, it's very low, with no fiber at all! To make it even worse, several products that emphasize their whole-grain content are actually mostly made with refined grains, which are the calorie-dense, and fiber-less products we're trying to avoid.

Time to stop the deception! To ensure maximal fiber intake and to identify true whole-grain products, do the "flip-and-check." Flip to the nutrition facts label and list of ingredients on the back, and check that the product has at least three grams of fiber per serving, and that whole grains is first on the ingredients list.

The health benefits of fiber are enormous. By including a variety of high-fiber foods in every meal and snack you eat each day – a central component of "My 5" eating plan – you'll keep your weight in check by keeping yourself fuller for longer, and you'll add years to your life by lowering your risk of chronic disease.