In this post, you will learn about the 10 best fiber-rich foods to lose weight so that you can lose weight without having to suffer from hunger.
Since there is no such thing as a one-size-fits-all weight-loss method that works for everyone. When it comes to healthy nutrition, however, evidence shows that high-fiber meals can aid in weight reduction. Fiber is thought to aid digestion and increase fullness.
With high fiber diet, you can lose the excess flab without having to count calories every step of the way
Fiber, a type of carbohydrate, is not easily digested by humans. However, fiber-rich foods aid in digestion. They boost the metabolism and form a gel-like layer thereby increasing satiety, bulking up the stools, and improving bowel movement through the colon.
According to Harvard Health Publishing, the average American does not consume enough fiber. Most of us consume only 10 to 15 grams of fiber per day, although the USDA advises 25 grams per day for women and 38 grams for men (for women and men over 50, that falls to 21 and 30 grams, respectively).
So here are 10 high-fiber foods that may aid in your weight loss efforts.
1. Chia Seeds
Serving size: 28 grams (2 Tbsp.)
Fiber: 9.8 grams
Calories: 138
Chia seeds are another item that is high in fiber and low in calories. Because they contain soluble fibers, these seeds can help you lose visceral fat. Soluble fiber works like a sponge, absorbing a lot of water and expanding.
When chia seeds grow in your stomach, you feel less compelled to consume more. Furthermore, fiber slows digestion, keeping you satiated for longer. Because of the soluble fiber intake, the more calories you cut out, the simpler it is to lose weight.
2. Guava
Serving Size: 1 cup (165g)
Fiber: 8.9g
Calories: 112
This luscious tropical fruit is high in fiber. A cup of guava includes around 9 grams of fiber, as well as vitamins C and A, magnesium, calcium, potassium, and several phytonutrients. Guava can be eaten as a late snack or made into juice in the morning.
3. Raspberries
Serving size: 1 cup
Fiber: 8 grams
Calories: 64
Here’s a sweet and juicy way to help you to meet your fiber goal: Snack on raw raspberries, blend them into a smoothie, or add them to homemade ice cream. The tiny seeds might be annoying when they get stuck in your teeth, but that’s where the bulk of the fiber comes from in this fruit.
4. Blackberries
Serving size: 1 cup
Fiber: 7.6 grams
Calories: 62
Not only are blackberries a great high-fiber food, but they’re also a relatively low-sugar fruit that provides important nutrients like potassium, vitamin A, and vitamin C.
Add blackberries to a smoothie or yogurt, use them to garnish a healthy dessert, or snack on them by the handful.
For a savory option, try blackberry spinach salad.
5. Black Beans
Serving Size: ½ Cup
Calories: 114
Fiber: 7 grams
Black beans are high in dietary fiber and protein. Black beans have 12.2 grams of fiber per cup. You may eat them by soaking them overnight and cooking them the next day. Add some fresh vegetables, cilantro, and a touch of lime to them for lunch. You may also prepare them chili-style and serve them for supper.
6. Sorghum
Serving Size: 100 grams
Fiber: 7 grams
Calories: 329
This simple grain is high in fiber. Sorghum is dubbed “the new quinoa” for this reason. You may use it in a breakfast vegetable salad or a light yet satisfying sorghum risotto for the night.
7. Coconut
Serving Size: 1 cup (80 grams)
Fiber: 7 grams
Calories: 283
Coconut is a fibrous one-seeded drupe, not a nut. The coconut’s liquid endosperm is high in vitamins and minerals. It is a natural electrolyte that is beneficial for rehydration, weight reduction, and skin health. The endosperm of the coconut ripens into edible meat that is high in vitamin E and fiber. Grated coconut flesh can be used in a breakfast bowl, casserole, or salad, or eaten on its own. It’s tasty, crispy, and filling.
8. Oat Bran
Serving Size: One cup (219 grams)
Fiber: 6 grams
Calories: 88
Oat bran is another high-fiber meal that has been linked to weight reduction. It has 14 grams of fiber, 6.8 grams of which is soluble fiber. Take two tablespoons of oat bran for breakfast or lunch to see positive benefits in a matter of weeks. Fruits can also be added to your oat bran dish.
9. Sweet Potatoes
Serving Size: 130 grams
Fiber: 4 grams
Calories: 112
Eating fewer calories is one of the most effective strategies to reduce weight. Sweet potatoes fit this requirement since they are low in calories [10]. When boiled or roasted, they make excellent complements to meals and nutritious snacks.
Furthermore, eating sweet potatoes reduces calorie consumption while also making you feel fuller. When your stomach is full, you won’t have the desire to eat more. This works in your favor as you strive to reduce visceral fat. You have less hunger yet still obtain the nutrition your body needs.
Finally, because of their high water content, sweet potatoes can help with abdominal fat loss[11]. Low metabolism is one factor that contributes to poor fat burning. This is caused by dehydration, which may be remedied with sweet potatoes.
10. Flax Seeds
Serving Size: 7 grams (1 Tbsp)
Fiber: 2 grams
Calories: 37
Flax seeds are high in fiber and omega-3 fatty acids. Flax seeds include roughly 13 grams of soluble fiber and 12 grams of insoluble fiber per cup. As a result, it thickens your stools, enhances your satiety, and causes you to eat less. To keep the nutrients, ground flax seeds at home and add them to your smoothie, porridge, salad, or a glass of fat-free milk.
Conclusion
Eating foods rich in fiber is one of the best ways to reduce appetite and tackle visceral fat. All the foods shared above are excellent sources of fiber. In addition, they’ve loads of nutrients, and each helps your body in numerous other ways. Add them to your diet, and use them as snacks which will allow you to lose weight without having to suffer from hunger and also nourish your body at the same time.