Adding a daily serving of tofu and soy foods like edamame, for example, resulted in gaining 2.47 fewer pounds. Foods like berries, citrus, apples, pears and peppers also made noteworthy positive differences in people's weight. Starchy vegetables like corn, peas and potatoes, on the other hand, were not effective in minimizing weight gain.
Increasing fiber intake has more benefits than you may realize. Fiber can help you lose weight, reduce appetite, improve heart health, control blood sugar, improve digestion, and improve skin health and appearance.