If you’re trying to lose weight, the primary actions that pop into your mind are exercise and diet. The way you eat, however, is not just about having a diet that is calorie-dense. It’s crucial to consume the right amounts of appropriate food items. We spoke with an expert who recommended eating high-fiber food items to help you shed pounds. Read on to learn more about this, and get ready to make your shopping list and review it.
Fiber is the ultimate MVP. It reduces the risk of developing diabetes, some kinds of cancer, as well as heart disease, according to The Mayo Clinic. The bowels also function properly and serve as a major source of energy for your body. When you add fiber to your diet, it feeds your microbiome and ensures it’s healthy, Susan Samueli of the Integrative Health Institute reports. The microbiome produces short-chain fatty acids that fuel your cells. In case you didn’t already get the five stars of gold, fiber helps to reduce your weight by giving you a “full” feeling, so you might be more inclined to eat less.
The good news is that fiber is easy to include in your daily diet. It can be obtained by eating vegetables, fruits, and whole grains which are all high in fiber. Certain foods are more fiber-rich than others, and it’s important to drink plenty of fluids, or your intestines may get blocked up.
It is recommended that the Dietary Guidelines for Americans recommends 28 grams of fiber daily. For a rough idea of what can meet this requirement, one medium apple contains 3.3 Grams of fiber. Likewise, 1 cup of broccoli is 5 grams. Beans are brimming with fiber. A cup contains more than 15 grams!
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What are the top high-fiber food items to lose weight?
Eat This Not This! Chatted with Lauren Manaker, MS, RDN, LD, CLEC, a recognized registered dietitian with awards, author of books, and recipe designer who is on the Medical Expert Boarand she gives us five high-fiber foods to lose weight. She explains that “Along with fiber, eating healthy fats and protein can help accomplish similar goals.” These are highly beneficial high-fiber foods to keep on hand ASAP.
Frosted Chocolate-Covered Raspberries
Fiber per 1 cup of raspberries: 8 grams (29% DV)
The berries are rich in antioxidants and macronutrients. Manaker suggests adding raspberries to your routine eating plan since this sweet fruit naturally is awash in fiber, as well as antioxidants and macronutrients.
Fiber per 1/2 avocado: 6.75 grams (24% DV)
Incorporating fruit into your diet is a great idea. Manaker says, “Avocados are a low-carb fruit that contains fiber and a slew of key micronutrients. Avocados are also a source of healthy fats, which can help make people feel satisfied, too.”
Pear & Cheese
Pears medium sized: 5.52 grams (20% of DV)
Pears are high in H2O content, and you’ll need to include this fruit on your list of fruits to buy. (Just make sure you keep that skin!) “[Pears] are a powerhouse when it comes to fiber. Pears also have high water content and are low in calories, making it a perfect food to include in a diet that is focused on losing belly fat,” Manaker recommends.
Include artichokes in your next salad or eat them as a simple snack. Manaker says, “These natural beauties are a source of fiber that is easy to include in any weight loss diet.” In addition, they’re delicious–especially when you’re cooking up some tacos with vegetables for dinner or lunch!
