Fiber & Volume Eating: Stay Full on Fewer Calories

If you’re always hungry while dieting, “volume eating” may be the key.

Fiber Guidelines

The Dietary Guidelines for Americans recommend about 14 g of fiber per 1,000 calories consumed daily. That’s ~25 g for women and ~38 g for men.

Energy Density

Research from Dr. Barbara Rolls shows that foods with high water and fiber content (like fruits, vegetables, and soups) allow you to eat more volume for fewer calories.

Practical Tips

• Start meals with a salad or broth-based soup.
• Swap refined grains for whole grains.
• Use fruit to satisfy a sweet craving instead of candy.

References:

• Dietary Guidelines – Fiber Recommendations
• Rolls BJ, Energy Density Research