Research shows that eating fiber diet can help you lose weight. In fact, observational studies show that people who eat lots of fiber tend to weigh less and have less body fat than those who don’t.
This may be because high-fiber foods are both lower in calories and more filling than low-fiber foods. This means that high-fiber foods could help you eat less, without you even noticing.
This was reflected in one review of over 50 studies, which estimated that people who ate 14 grams more fiber per day automatically reduced their calorie intake by around 10%.
Interestingly, this effect was larger in people who were overweight or obese.