Worried the Holidays Will Pack
on the Pounds?

Fill Up on Fiber before the Festivities

No matter how good we are all year long, there’s just something about the holidays that has a way of weakening our willpower. Maybe it’s the seemingly endless supply of homemade goodies at the office, or the fact that every weekend brings yet another round of food and festivities, but at some point during the season our good intentions crumble—and pretty soon our waistlines end up feeling like an overstuffed stocking. The good news? Filling up on fiber can help you beat holiday weight gain.

The Skinny on High-Fiber Foods

The secret to high-fiber foods is their ability to act as natural appetite suppressants. Fiber stimulates the release of cholecystokinin (CCK), a powerful anti-hunger hormone that sends a message to your brain when you’re full. And because fiber helps prolong the elevation of CCK in the blood, you’re able to feel full longer after each meal. Fiber-rich foods are also big on volume but low on caloric content, so eating them allows you to eat a larger amount of food without consuming a lot of calories. The result? A satisfied tummy means less munching on unhealthy snacks and sweets.

Finally, fiber-rich foods promote healthy blood sugar levels by slowing down the time it takes food to leave the stomach and delaying the absorption of glucose (blood sugar) from a meal. Because your food is digested more slowly, it is converted to glucose at a gradual pace. This ensures a steady supply of energy for the body and reduces the sharp spikes in blood sugar that lead to adverse cravings.

If you aren’t used to eating a lot of fiber, begin by gradually adding more fiber to your diet. The majority of health and nutrition experts recommend eating at least 35 grams daily from high-fiber foods and supplements, so try to make that your goal. That way, when holiday temptation strikes you can rest assured knowing you’ve got fiber on your side to help you avoid the holiday bulge!