Studies consistently associate high-fiber diets, including Mediterranean and plant-based diets, with healthy body weight.
In a 6-month study of 345 people — 46% of whom were men — those who followed a high fiber diet were most likely to lose weight. On average, every 10-gram increase in daily fiber was tied to a 5-pound (2.2-kg) decrease in body weight.
High fiber intake may also help reduce visceral fat and protect against several chronic illnesses in men, including heart disease
To increase your fiber intake, try adding a combination of high-fiber foods to every meal and snack. Examples of high-fiber foods include berries, broccoli, asparagus, nuts, seeds, beans, oats, avocados, chia seeds, and artichokes.
