Fiber is kind of the unsung hero of the weight loss world. While antioxidants and various herbal supplements get a lot more publicity for their weight loss properties, fiber often goes mostly un-discussed as a diet aide.

To begin, fiber is a complex carb that goes undigested as it travels through the digestive system and later expelled from the body. Since fiber can’t be digested it’s often considered to be unimportant for bodily functions, in reality however, fiber helps the body to maintain regular digestive functions. Research has proven that individuals with diets low in fiber more often have issues with digestions, heart issues, cholesterol, weight gain, and many other health problems.

It’s important that you include the recommended amount of fiber per day, typically 20-35 grams as suggested by the American Dietetic Association, in your weight loss diet plan. Fiber rich foods help your body to feel fuller quicker and also promote healthy digestive functions that are beneficial to losing weight. Most individuals don’t come anywhere near the daily recommended intake of fiber per day, which means that you have to work to make sure your body is actually getting as much fiber as it should be.

Here are a couple suggestions to make sure you are getting the right amount of fiber to help promote healthy weight loss and keep your body regular:

Plan Ahead

As already mentioned, most people don’t get the recommended amount of fiber in their diets. To get closer to the suggested amount you should plan out your diet ahead of time, keeping track of your fiber consumption as you go along.

Target Fiber Rich Foods

Fiber hides in unusual places, educating yourself about foods that are rich in fiber can make it easier to reach the recommended amount per day. One way to get more fiber into your diet is by switching to whole grain versions of foods your regularly eat like cereals, crackers, pastas, breads and others. Additionally, beans and nuts/seeds are great fiber snacks to fill up on between meals. Most fruit and vegetable skins are also rich in fiber.

Brown is Better

If you can’t remember which foods are rich in fiber then try to remember the simple rule that brown foods tend to have more fiber than their white counterparts. For example, opt for brown rice over white rice. Brown pastas and tortillas mean they are whole grain, so picking them over regular pastas and corn tortillas means your body will be getting more fiber than it otherwise would.