Fiber35 Diet

The Fiber35 Diet, developed by Brenda Watson and Leonard Smith, MD, is a diet based on eating 35 grams of fiber a day. The goal of the diet is to help people achieve their weight loss goals, maintain their goal weight, and reduce their risk of developing heart disease, stroke, high blood pressure, diabetes, cancer, and other obesity-related conditions.

This diet is based on the notion that fiber-rich foods help regulate blood sugar, control hunger, and increase the feeling of fullness – all of which are key factors in losing and maintaining weight.

In Brenda book, The Fiber35 Diet: Nature’s Weight Loss Secret, she includes tips for increasing metabolism, supplement recommendations, a variety of fiber-rich recipes, and a strength and cardio training program.

Foods to include:

  • Vegetables

  • Fruits

  • Whole grains

  • Meat

  • Poultry

  • Fish

  • Eggs

  • Beans

  • Dairy

  • Nuts and seeds

  • Healthy oils

Foods to avoid:

  • Refined grains

  • Sugar

  • Trans fats

  • Processed foods

Pros:

  • High-fiber diets aid digestion

  • High-fiber intake keeps you fuller longer, reducing cravings

  • Fiber is important for heart health

Cons: 

  • Little focus on the removal of unhealthy foods from the diet

  • Without calorie reduction, dieters may not experience significant weight change 

Sources: 

Nature’s Weight Loss Secret  
Brenda Watson and Dr. Leonard Smith’s The Fiber35 Diet: Nature’s Weight Loss Secret