High Fiber Foods For Weight Loss List

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We have collected a lot of great information about the high fiber foods for weight loss list and would like to share it with you. High fiber foods are good for weight loss because they take longer to digest and thus keep you feeling fuller for longer. Fiber-rich foods also don’t have a lot of fat or sugar, which means they won’t cause hunger pangs or add to your calorie intake. Some high fiber foods that can help you lose weight include beans and lentils, seeds, apples, cucumbers, broccoli and leafy greens.

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What Is Fiber, Exactly?

The Mayo Clinic says that fiber is the part of plant-based foods that your body can’t break down or use. It is divided into two types: solubles and insolubles.

Soluble Fiber

In the intestine, this type of fiber and water combine to create a substance that resembles gel. Beans, oats, apples, carrots, barley, citrus fruits, psyllium, and peas are all sources of soluble fiber. This particular fiber has been shown to lower cholesterol and help with blood sugar regulation.

Did you know that one of the best strategies to manage your weight is to keep a food diary?

To simply count calories, maintain focus, and accomplish your objectives, download the MyPlate app.

Insoluble Fiber

Insoluble fiber increases stool volume, which aids in digestion. It can be found in whole wheat flour, wheat bran, almonds, beans, vegetables, potatoes, and cauliflower.

According to the Mayo Clinic, you should consume a range of high-fiber meals to acquire both types of fiber in order to reap the greatest benefits.

Harvard Health Publishing claims that the average American does not consume enough fiber. The USDA advises 25 grams of fiber for women and 38 grams for men per day; however, the majority of us only ingest 10 to 15 grams on a daily basis (for women and men over 50, that falls to 21 and 30 grams, respectively).

Tip

If you don’t get enough fiber, gradually up your intake by a few grams per day. This can assist you in preventing any digestive issues, such as gas and bloating, which frequently happen when too much fiber is added too quickly.

How Much Fiber Do You Need to Reap the Health Benefits?

For women, a sufficient intake of fiber is 25 grams (g) per day, whereas for men it is 38 g per day. According to Harvard Health Publishing, the average intake in the United States is only 15 g, which is less than half of what most people receive.

It’s not difficult to increase your daily fiber intake. Increasing your consumption of fiber is not only shockingly simple, but fiber-rich foods also taste good (avocado toast, anyone?).

“To get enough fiber, I always suggest making at least half of your grains whole grains, and getting the recommended five servings per day of fruits and vegetables as a starting point,” says McMordie. “Snacking on high-fiber foods, such as nuts, hummus, high-fiber cereal, or whole-grain crackers is another good way to add fiber in throughout the day,” she suggests.

High Fiber Foods For Weight Loss List

Green Peas Up Your Fiber and Provide Essential Vitamins

Green Peas high fiber

The veggie may be tiny, but peas boast an impressive amount of fiber — around 4 g per ½ cup, according to the USDA, which is 14 percent of the daily value (DV). “Tossing in a few handfuls of frozen peas is an easy way to add green veggies to pasta and rice dishes,” says Johannah Sakimura, RD, who’s based in Summit, New Jersey. Other ways to work with peas? “You can mash them into dips and spreads for toast or crackers,” says McMordie.

In addition to fiber, “peas supply vitamin A, which may help support healthy skin and eyes, and vitamin K, which may help maintain bone strength,” says Sakimura.

Artichokes Are Full of Fiber and Low in Calories

Artichoke high fiber

We regret to inform you that artichoke dip probably won’t include much fiber. But if you consume the actual vegetable, you can. According to the USDA, a half of an artichoke has 3 g of fiber, or 11% of the DV (the edible portion at the base of the petals). Additionally, if you eat that much, you’ll only consume 30 calories.

If you’ve never cooked an artichoke, worry not — you can still enjoy this veggie and reap the fiber rewards. “They can be a little tricky since most people are not comfortable cooking fresh ones, but canned artichoke hearts are easy to cook with and can be used in salads and pasta dishes or made into dips,” says McMordie.

And if you’re feeling ambitious, try steaming artichokes with some olive oil, garlic, and rosemary or filling them with feta and sun-dried tomatoes before roasting them in the oven.

An added benefit of artichokes? The Academy of Nutrition and Dietetics classifies them as a high-potassium vegetable. The Academy says that a food is “rich” in a nutrient if it has at least 20% of the DV of that nutrient.

Avocados Pack Ample Fiber and Heart-Healthy Fats

Avocado high fiber

Avocado lovers, rejoice! Here’s a good excuse to order avocado toast: Half of one avocado has about 5 g of fiber, according to the USDA, and that’s 18 percent your DV. You’ll also want to embrace the avocado’s fat. “Most of the fat in avocados is monounsaturated fat, the same heart-healthy kind found in olive oil,” says Jonny Bowden, PhD, of Los Angeles, the author of The 150 Healthiest Foods on Earth.

When you think of avocados, your mind may go right to guacamole and avocado toast, but there are plenty of other ways to put them to use. “Avocados are a nutrient-dense, versatile fruit that can be eaten alone or used in a variety of tasty recipes from soups to salad to smoothies.” says Marisa Moore, RDN, who’s based in Atlanta. “I like to add them to smoothies for creaminess and to boost fiber intake,” she adds.

Edamame Makes Filling Up on Fiber Easy and Fun

Edamame high fiber

Having a snack attack? Instead of opening a bag of chips, why not reach for edamame? Edamame is a tasty, fiber-rich snack, boasting about 5 g per ½ cup, according to the USDA, which is 18 percent of the DV. “It provides the coveted trifecta of protein, fiber, and healthy fat in one package. Okay, lots of little packages!” says Sakimura.

Other advantages of edamame include: According to research published in the March 2020 issue of Circulation, eating foods containing isoflavones, such as edamame or tofu, was associated with a slightly decreased risk of heart disease.

Edamame can be eaten straight from the pod as a snack in the afternoon, ordered as a side dish with sushi or Thai entrees, or added to grain bowls and salads.

Beans Are a Versatile, Fiber-Rich Food With Protein and Iron, Too

Beans (Navy, Kidney, Garbanzo)

Beans are probably the first thing that comes to mind when people think of high-fiber foods, and for good reason. According to the USDA, a half-cup of navy beans has 7 g of fiber, or 25% of the daily value.

Black beans, pinto beans, and garbanzos — as mentioned, all part of the pulses family — are fiber-packed, too. “By far, pulses of all kinds are my go-to high-fiber foods,” says Moore. “Black beans are a staple for side dishes, bean burgers, and skillets, and chickpeas are another staple — I love to roast and season them for a crunchy snack,” Moore adds.

According to the American Academy of Nutrition and Dietetics, beans are a good source of iron and are high in protein, both of which can help battle diseases like anemia. According to a study published in the journal CMAJ, beans may aid in lowering LDL, or “bad” cholesterol, levels.

Think about incorporating beans into a salad, any soup, or salsa. As an example, consider soups made with beans, bean burritos, and rice and beans.

Pears Make for the Perfect Fiber-Filled Dessert

Pears high fiber

Pears should be considered for inclusion in your fruit bowl as well. Apples typically take center stage as an accessible fruit staple. Why? They have fiber inside! The USDA says that a medium-sized pear has 5.5 g of sugar, which is 20% of the daily value.

Plus, they’re delicious. “Nibbling on a juicy, ripe pear is a great way to end a meal on a healthy sweet note if you’re trying to avoid high-calorie, sugary desserts,” says Sakimura. Pears are a great source of fiber and vitamin C, with a medium pear having 7.65 milligrams (mg), or about 9% of the daily value (DV), of vitamin C.

“You can store them for several weeks in the fridge, unlike more delicate fruit,” says Sakimura. “Just let them ripen on the counter for a few days before eating.”

Lentils Are a Quick Way to Fill Up on Fiber

Lentils High Fiber

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If you’re not eating lentils regularly, it’s time to start. “Lentils are full of fiber,” says Moore. “They supply a spectrum of vitamins and minerals, and they’re a terrific vegetarian source of both protein and iron,” says Sakimura. With around 7 g of fiber in ½ cup of cooked lentils, per the USDA (with 25 percent the DV), they are a smart addition to burritos, burgers, and stuffed peppers.

“I like to include lentils in soups, curries, and salads,” says Moore. “And they cook faster than most other pulses, so they are a great option for newbies — red lentils cook in about 15 minutes, so they are perfect for a weeknight curry, while green and brown lentils add protein and fiber to soups, stews, or rice pilaf,” Moore notes.

The numerous benefits of lentils are supported by research. For example, a small study showed that 48 people without diabetes could lower their blood sugar levels by substituting lentils for some of the starchy side (like rice) instead of just eating the starchy side alone.

Chia Seeds are Easy to Add to Any Meal

Chia Seeds high fiber

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Want a simple way to sprinkle more fiber into your meal? Consider chia seeds. “Chia seeds are particularly high in fiber,” says McMordie, with one ounce clocking in at almost 10 g, per the USDA, which is about 35 percent of the DV.

This tiny superfood also comes packed with other pluses. “Chia seeds are one of the richest sources of the plant-based form of omega-3 fatty acids,” says Sakimura, which makes them a healthy form of fat, according to the Mayo Clinic.

“I like to add a sprinkle of chia seeds into my oatmeal or cereal. You can also add them into baked goods or make chia pudding out of them by mixing them with a liquid, like milk, and letting them absorb the liquid overnight,” says McMordie. And don’t worry about them overpowering the flavor of your food. “The seeds are pretty much tasteless; you can get away with sprinkling them into almost anything,” says Sakimura.

These proteins combined with high-fiber foods can help in quick weight loss:

1. Lentils and rice

Due to their high fiber and protein content, lentils aid in controlling blood sugar levels. Lentils, which are high in protein and fiber, also aid in belly fat reduction. Lentils and rice can be combined to create a filling, high-protein meal. Iron and vitamin content are also high in lentils. Additionally, you may add veggies to your rice, such as peas, carrots, onions, and cauliflower, to make it even more nutrient-dense.

Legumes and rice can be combined to create a filling, high-protein meal.

2. Fruit and yoghurt

Yogurt is a great source of calcium and protein. Additionally, it supports the health of your digestive system. To improve the flavor of your yogurt, you can mix in some nutritious fruits. A smoothie with fresh fruit might be the ideal evening snack.

3. Chicken and assorted vegetables or fruits

Chicken is a very healthy food that is high in proteins. A basic chicken salad could be a pretty straightforward lunch. A healthy weight reduction lunch can include chicken slices with bell peppers, leafy green veggies, or even fruits like berries, apples, or pears. You will be able to control your hunger and stay fuller for longer thanks to the meal.

4. Quinoa and vegetables

Whole grains with a high fiber content, like quinoa or amaranth, are very nutritious. Typically, quinoa has a bland flavor. Add some healthy veggies, such as potatoes, peas, carrots, or capsicum. In addition to being high in fiber, vegetables also contain important vitamins and minerals.

5. Eggs and whole grain bread

Numerous nutrients found in whole eggs are great for your overall health. Additionally, they are low in calories and won’t cause weight gain. Egg proteins encourage satiety and aid in weight loss. Eggs and whole grain or multigrain bread go well together.

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