You Ask, I Answer: Fiber

I just looked at the fiber I add to my meals and noticed it has calories. 2 tablespoons add up to 72 calories. Is that worth it?

I take it because I was told that when you eat fat with fiber, you absorb less fat.

In addition, I want additional fiber in my meals without additional calories or food. I need to reduce the size of my food intake.

-- Marta (last name withheld)
Miami, FL

It is indeed true that fiber can decrease the absorption of fat (to a certain degree) by forming viscous gels that trap fat particles in, preventing them from being stored in tissues.

There are, however, other important reasons why fiber plays a huge role in weight management.

Soluble fiber -- the only component of oat bran, and partially found in fruits, vegetables, and some whole grains -- helps slow down transit time of digested particles, thereby helping us feel satiated for long periods of time.

This is why a cup of oatmeal in the morning sprinkled with a few fruits and nuts makes you feel hungry later in the day than if you were to eat two Pop-tarts (which, despite having more calories, are completely lacking fiber).

Keep in mind that insoluble fiber -- which wheat bran is entirely made of -- has no calories.

The fiber in whole wheat bread (and the skin of fruits and vegetables) does not add calories to your day.

This is partially why I always recommend people get fiber from whole foods, as opposed to supplements (another reason being that when you eat a fruit or vegetable, you are also getting important vitamins and minerals not found in a fiber pill).

Having fiber-rich meals will help you reduce your caloric intake. A 600 calorie meal providing 15 grams of fiber will keep you fuller longer than a 900 calorie one with 6 grams of fiber.

A cup of lentil soup, for instance, provides 9 grams of fiber and 150 calories (along with 8 grams of protein, which also helps you feel full). This is a much better meal component than a 120 calorie cup of tomato bisque, which only provides 2 grams of fiber (and 2 grams of protein).

The tomato soup will leave you feeling hungry a lot faster than the lentil soup, resulting in you taking in more calories soon after.