Fight fat with fiber? You bet!

You always knew that fiber was a great weight-loss tool. It fills you up quickly, which helps you eat less.

Now we find it's even better. Doctors at the Human Nutrition Research Center say each gram of fiber substituted for simple carbohydrates (cake, donuts and cookies) results in a 7-calorie loss.

That means if you double your fiber intake from the average of 13g a day to 26, your body will absorb about 90 fewer calories.

Figure it out: Over a year, you can easily lose 10 pounds. If you boost fiber intake to 35g, you could lose 15 pounds.

Fiber fights calories by speeding them through your digestive system before they can be absorbed and stored as fat. Fiber may decrease your risk of heart disease and cancer. It reduces absorption of cholesterol.

Gradually increase the amount of fiber you eat. Drink at least eight glasses of water a day. The editors of Prevention suggest sipping herbal tea before or during meals.

You'll find lots of fiber in cereals, whole wheat bread, fruits, vegetables, brown rice, beans and nuts.

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