Despite such benefits, Messer notes that most Americans still consume only about half the recommended daily fiber of 14 grams per 1,000 calories—about 28 grams on a 2,000-calorie diet.
Rather than relying on supplements to make up the difference though, she recommends getting fiber from whole foods such as beans, lentils, oats, berries, apples, vegetables, nuts, seeds, and whole grains—which also provide vitamins, minerals, antioxidants, and other beneficial plant compounds.
Make Protein the Centerpiece of Your Meal
Protein is also highly effective for controlling hunger, as it’s widely considered “the most filling macronutrient,” says Messer.
Part of the reason is that protein generally takes longer to digest than refined carbohydrates, and protein-rich meals stimulate appetite-regulating hormones “while also suppressing ghrelin, our primary hunger hormone,” explains Hill.
Protein also requires more energy for the body to digest and process than carbohydrates or fat. This, combined with its relatively high satiating power per calorie, means that increased protein intake can “lead to weight loss via overall reduced caloric intake,” says Jennifer Manne-Goehler, a physician and GLP-1 specialist at Mass General Brigham in Boston, Massachusetts.