Whole Grain Bread
Being on a diet doesn’t mean you can no longer have a slice of bread. That’s because not all breads are the refined, white carb bombs that will more often than not seem to shatter your body goals. Picking up a whole grain bread, like any in the line of [Dave’s Killer Bread, will serve up a healthy dose of the brain-protecting B Vitamin, folate, and good-for-you grains and seeds like barley and millet.
Blackberries
With more grams of fiber than there are grams of sugar, you can snack on these antioxidant-rich blackberries knowing they’ll be furthering your weight-loss goals. Speaking of antioxidants, blackberries are particularly high in one group in particular—anthocyanins, which also give blueberries their dark hue. These free-radical-fighting compounds have been found to help prevent cardiovascular disease and cancer as well as boost cognitive function. Add to salads, overnight oats, or blend into smoothies to reap the benefits.
Oats
Oats are still a solid source of fiber. Just stray from the instant variety, which is not only rolled thinner than this variety but is also pre-cooked to break down the carbs prior to your eating it.
Lentils
Lentils are one of the most well-rounded of the bunch. Experts tout the tiny pulse for its ability to promote fat metabolism, reduce inflammation, dampen appetites, and lower cholesterol. Plus, lentils are a source of resistant starch—a slow-digesting fiber that triggers the release of acetate, a molecule in the gut that tells the brain when to stop eating. We like to eat ours by sauteing up a mirepoix of onions, carrots, and celery, adding a bit of tomato paste, tossing in our green lentils, and topping it all off with a piece of seared wild salmon.
Chia Seeds
Just a glance at what happens to chia seeds when you sprinkle them in your pudding or smoothies bowls gives you a glimpse into what happens in our bellies. These high-fiber foods expand in our gut, helping to make us feel full for few calories.
Black Beans
Beans are good always said to be good for your heart because they’re rich in fiber. Black beans are great source of soluble fiber: a class of carbs which can bind to cholesterol and its precursors in your digestive system and expel them before they make their way into your blood circulation, where they may form blood clots that lead to heart attacks and stroke. Add black beans to your breakfast burrito, salad at lunch, a cheesy quesadilla, or a vegetarian enchilada dish.
Brocooli
Not only will broccoli’s fiber content help fill you up and clean you out, but this crucifer also possess another powerful compound: sulforaphane. While it might be hard to pronounce, it’s benefits are clear—the chemical works on a genetic level to effectively “switch off” cancer genes, leading to the targeted death of cancer cells and slowing of disease progression. To reap the benefits, pair broccoli with a food that contains the sulforaphane-activating enzyme, myrosinase: mustard, horseradish, wasabi, or peppery arugula.