Beauty and Makeup

High Fiber Foods For Weight Loss – 12 Most Weight-Loss-Friendly Foods on The Planet

By

on

You must have heard somewhere that fiber is an essential part of a healthy diet routine. But many of us don’t know why fiber is necessary for a healthy diet. Before discussing high fiber foods for weight loss, let’s see what fiber is? One a daily base, how much fiber should we consume? And lastly, we will discuss the list of high fiber foods for weight loss.

You must have heard somewhere that fiber is an essential part of a healthy diet routine. But many of us don’t know why fiber is necessary for a healthy diet. Before discussing high fiber foods for weight loss, let’s see what fiber is? One a daily base, how much fiber should we consume? And lastly, we will discuss the list of high fiber foods for weight loss.

High Fiber Foods For Weight Loss – 12 Most Weight-Loss-Friendly Foods on The Planet

Fiber is some kind of carbohydrate that our body is unable to digest. And instead of digesting, it stays relatively intact as it passes through your digestive system and out of our body. In other words, we can say that fiber is the indigestible part of carbohydrates that help to pull cholesterol and toxin out of our bodies. It also helps to promote useful bowel function and support blood sugar levels.

Fiber is commonly found in many plant foods, including fruits, legumes, vegetables, nuts, whole grains, seeds, and nuts. Natural fiber keeps you healthy by helping your body manage hunger, blood pressure, sugar, and more.

Kinds of Fiber

Fiber has two kinds insoluble and soluble. Both soluble and insoluble fibers are crucial for our body. Soluble fiber help to lower the cholesterol level and blood sugar level because it dissolves in water. Apples, nuts, beans, and oatmeal are sources of soluble fiber. On the other hand, insoluble fiber does not dissolve in water, but it helps our digestive system. Legumes, brown rice, cucumber, carrot, grain are the list of insoluble fiber.

How much fiber we should consume for weight loss

Consumption of fiber for males and females is different. Males should take 38 grams of fiber per day, while women should consume 25 grams of fiber. Taking almost 30 grams of fiber per day seems like an impossible goal. It’s not that hard. You have to add some rich fiber foods like chia seeds, avocado, or lentils to your daily diet.

If you search for high fiber foods for weight loss, you should look for high fiber foods instead of looking for processed foods like high fiber protein bars and ice creams. These foods are loaded with fiber but very unhealthy and not suitable for weight.

Below I made a list of the best healthy high fiber foods for weight loss that will incorporate more healthy fiber sources in your diet.

Buckwheat

It is a plant nurtured for its grain-like seeds and as a cover crop. Buckwheat is a fiber-rich food, and its best for our friends who are looking for gluten-free grains. One hundred grams of buckwheat contains 10 grams of fiber; besides, fiber buckwheat also contains healthy minerals such as iron, phosphorous, and magnesium.

High fiber foods for weight loss

Whole Wheat Bread

It’s the best and easy way to incorporate fiber into your diet. Whole grains regularly hold more fiber than refined grains. That is the reason whole grain bread is higher in fiber than white bread. Each slice generally contains two to three grams of fiber or more.

High fiber foods for weight loss

Quinoa

It’s a flowering shrub in the amaranth family. Quinoa seeds are rich in dietary fiber, proteins, vitamin B, and dietary minerals. Like wheat, oats, sorghum, quinoa also is whole grains. As we already discussed, the entire grain contains soluble and insoluble fiber. One cup of quinoa seed contains around 12 grams of fiber. Quinoa seeds with vegetables or beans are best for high fiber lunch or dinner.

High fiber foods for weight loss

Blackberries

Blackberries are rich in fiber and packed with vitamin C. It is also a great source of vitamin K and high in manganese. One cup of raw blackberries contains around eight grams of fiber. Blackberry is the best high fiber food for weight loss. It also helps to lessen cholesterol levels and promote regular bowel movement.

High fiber foods for weight loss

Raspberries

One cup of raspberries contains almost 8 grams of fiber. Raspberries are low in calories; that’s the reason its best for weight loss. It also includes vitamins, minerals, and antioxidants, which help protect against diabetes, cancer, obesity, and other health conditions. Raspberries are easy to add to your daily diet and make a tasty addition to your breakfast, lunch, or dinner.

High fiber foods for weight loss

Brussels sprouts

Brussels sprouts are some cabbage that is popular in Belgium. It is high in nutrients, rich in antioxidants and vitamin K, and high in fiber. In one cup of Brussels, sprouts have four grams of fiber. It becomes tasty when roasted with a bit of olive oil, salt, and pepper.

High fiber foods for weight loss

Broccoli

It’s the best source of fiber and protein. Broccoli also contains iron, potassium, calcium, magnesium, selenium, and vitamin A, C E, K. One cup of broccoli has around 3 grams of fiber.

High fiber foods for weight loss

Avocado

They are rich in fats and dietary fibers. Avocado is best for weight loss because it helps you stay full longer. Avocados are also a great source of vitamins. They have a very creamy texture and can be used instead of cheese on salad and sandwiches. one cup of avocado contains 15 grams of fiber.

High fiber foods for weight loss

Almonds

It is a nutritional powerhouse and is a bone-building food. Almond contains fiber, vitamin E, magnesium, potassium. About ¼ cup of almond contains around four grams of fiber. Almond are High fiber foods for weight loss. Keep almonds in your bag for snacking or add them to salad, yogurt, and other dishes.

High fiber foods for weight loss

Black Beans

Beans are a high root of fiber and one of my favorite. Because it contains iron and protein and an excellent source of long-lasting fuel. Black beans also make you full and keep your digestion regular. Half a cup of black beans contains eight grams of fiber.

High fiber foods for weight loss

Oats

Oats are high fiber foods with around eight grams of fiber per cup. Oats contain a high amount of a soluble fiber called beta-glucan. It helps to reduce cholesterol. Research shows that oats are soluble fiber. That’s why it travels through the digestive system and dissolves in water and turns into a gel-like substance. That substance binds with cholesterol and carries it from our body. Digestion recommends that high fiber foods like oats, raspberries, and chia seeds can be a great way to meet daily fiber requirements without causing stomach discomfort.

High fiber foods for weight loss

Chia seeds

Two tablespoons are packed with nearly 10 grams of fiber. Not just fiber, chia seeds are full of protein, antioxidants, calcium, magnesium, omega-3 fatty acid, and other nutrients. It’s easy to add chia seeds in your daily diet. Sprinkle chia seeds on toast, smoothies, oatmeal, or yogurt, even better if you combine chia seeds with your milk.

High fiber foods for weight loss

 

About admin

Leave a Reply

Your email address will not be published. Required fields are marked *