Common barriers for individuals that are reducing their caloric intake to lose body weight is that they feel hungry and also don’t feel like they have enough food to eat. While reducing the portion size and how often you eat certain foods may help you on your journey, there are also strategies that help reduce these barriers. High fiber foods can be a great way to provide plenty to eat. Some fibers are found in foods, like fruits and vegetables, which are not calorie-dense so you can eat more of them. Others help my making you feel full for longer.
Another option is to add a clear and taste-free fiber to your morning beverage or even a fiber supplement in a traditional supplement form. These can be added to your coffee, water or juice while other fibers have texture and can boost the texture of a smoothie.
Lastly, it’s important to focus on eating until you no longer feel hungry rather than feeling full. While that distinction may sound minor, finishing your meal or snack when you are no longer hungry can help prevent you from overeating to the point where you are uncomfortable and “feeling full”. If you dread the potential gas from high fiber foods, simply remember that weight management is a journey and you can ease into eating a diet with enough fiber over time. Some people do not have any problems while others with particularly low fiber intakes may need a few weeks to add fiber into their diet