Losing weight does not have to mean being hungry and irritable all the time. You can actually lose weight by eating more. Eating more fiber, that is! This macronutrient fills you up and lowers cholesterol, and is essential for weight loss because it takes longer to digest. This means you will feel full longer after eating lunch.

To make sure you're getting enough fiber, review our ten easy ways to add fiber to your diet and add these 30 Foods With More Fiber Than an Apple to your grocery list. The daily recommended amount of fiber is 25 to 38 grams a day.

You should eat more fiber because it is good for your health.

Dietary fiber, which is mostly found in fruits, vegetables, whole grains, and legumes, is most likely known for its ability to either prevent or relieve constipation. However, other health benefits come from eating foods containing fibers as well, such as maintaining a healthy weight and lowering the risk of developing diabetes, heart disease, and some types of cancer.

There are many delicious foods that are high in fiber. You can easily get the amount of fiber you need by including these foods in your meals and snacks.

What is dietary fiber?

Dietary fiber is undigested plant matter that helps food move through your digestive system.

This text is discussing two types of fiber- soluble and insoluble. Soluble fiber dissolves in water, while insoluble does not.

• Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
• Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

Try to eat a variety of high-fiber foods to get the most health benefits.

Benefits of a high-fiber diet

A high-fiber diet:

• Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.
• Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Studies have also found that a high-fiber diet likely lowers the risk of colorectal cancer. Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
• Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.
• Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
• Aids in achieving healthy weight. High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer. And high-fiber foods tend to take longer to eat and to be less “energy dense,” which means they have fewer calories for the same volume of food.
• Helps you live longer. Studies suggest that increasing your dietary fiber intake — especially cereal fiber — is associated with a reduced risk of dying from cardiovascular disease and all cancers.

How much fiber do you need?

The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fiber recommendations for adults:

Your best fiber choices

If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:

• Whole-grain products
• Fruits
• Vegetables
• Beans, peas and other legumes
• Nuts and seeds

Foods that have been refined or processed, such as canned fruits and vegetables, pulp-free juices, white breads and pastas, and non-whole-grain cereals, have had the fiber removed and are lower in fiber content. Enriched foods have had some of the B vitamins and iron added back after processing, but not the fiber.

Fiber supplements and fortified foods

Fiber supplements are not as good as whole foods. This is because they don't contain the variety of fibers, vitamins, minerals and other beneficial nutrients that foods do.

There are other ways to get more fiber in your diet than just eating foods with fiber added. These added fibers are usually in the form of “inulin” or “chicory root” and can be found in many cereals, granola bars, yogurts, and ice creams. Some people have reported feeling gassy after consuming these foods.

People with medical conditions that cause constipation, diarrhea or irritable bowel syndrome may still need to take a fiber supplement, even if they make dietary changes. Check with your doctor before taking fiber supplements.

Tips for fitting in more fiber

Need ideas for adding more fiber to your meals and snacks? Try these suggestions:

• Jump-start your day. For breakfast choose a high-fiber breakfast cereal — 5 or more grams of fiber a serving. Opt for cereals with “whole grain,” “bran” or “fiber” in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
• Switch to whole grains. Consume at least half of all grains as whole grains. Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label and have at least 2 grams of dietary fiber a serving. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur wheat.
• Bulk up baked goods. Substitute whole-grain flour for half or all of the white flour when baking. Try adding crushed bran cereal, unprocessed wheat bran or uncooked oatmeal to muffins, cakes and cookies.
• Lean on legumes. Beans, peas and lentils are excellent sources of fiber. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.
• Eat more fruit and vegetables. Fruits and vegetables are rich in fiber, as well as vitamins and minerals. Try to eat five or more servings daily.
• Make snacks count. Fresh fruits, raw vegetables, low-fat popcorn and whole-grain crackers are all good choices. A handful of nuts or dried fruits also is a healthy, high-fiber snack — although be aware that nuts and dried fruits are high in calories.

Too much fiber can cause issues like gas, bloating, and cramping. To avoid this, gradually add more fiber to your diet over the course of a few weeks. This gives the good bacteria in your gut time to adjust to the change.

It is also important to drink plenty of water when you are trying to increase your fiber intake. This is because fiber works best when it is able to absorb water. By doing this, it will help to make your stool soft and bulky.

10 Easy Ways to Add Fiber to Your Diet

Swap Mayo for Avocado in Sandwiches

Why not use avocado as a sandwich topping? Just half of an avocado contains 4.6 grams of fiber which will help fill you up. A study in the Nutrition Journal found that people who ate half an avocado with their meal were less likely to want to eat for hours afterwards. Additionally, avocado is packed with healthy fats and also helps the body absorb fat-soluble nutrients like vitamins A, D, K and E.