Weight Loss: 17 Fiber Rich Foods You Must Try
Most foods that are rich in fiber are known to be very effective for weight loss. Fiber helps to regulate bowel functions, reduce cholesterol and triglycerides, and strengthens the colon walls. High fiber foods also helps protect against cancer, heart disease, diverticulosis, kidney stones, PMS, and help to support a healthy digestive tract. Fiber is present in fruits, vegetables, and grains.
With 5 grams of fiber per serving, starting your day with a hearty bowl of oatmeal is sure to set you on the right track. A study published in the Nutrition Journal found that participants who consumed oatmeal on a regular basis experienced a drop in bad cholesterol (and waist size!) due to their increased fiber intake.
One ounce of this nutritious nut contains 15 percent of of the day’s fiber! What’s more, almonds are a good source of magnesium and iron, nutrients most people don’t get enough of. To incorporate them into your diet, throw them into your yogurt and oatmeal or eat them solo as a hunger-banishing snack.
Coconut is also rich in fiber. Coconut has low glycemic index, and is easy to incorporate into your diet; with 4 to 6 times the amount of fiber as oat bran, coconut flour and grated coconut is a great way to add a healthy natural fiber to your diet. In countries where coconut is a dietary staple, there are fewer incidents of high cholesterol and heart disease. For most baking recipes, you can substitute up to 20% coconut flour for other flours.
These antioxidant-rich berries not only help ward off disease, but also pack more fiber than most other fruits. Not to mention, every cup of blackberries contains fifty percent of the day’s vitamin C, a nutrient that can help lower cholesterol levels and boost heart health. Sprinkle them over your morning oats, add them to salads, blend them into smoothies or eat them plain to reap the benefits.
Avocados not only pack a good dose of fiber, but also contain more bloat-banishing potassium than a banana! This well-rounded fruit is also rich in heart-healthy monounsaturated fats and vitamin K, a nutrient that helps build strong bones. Reap the benefits by throwing a few slices onto your afternoon salad or sandwich. The combination of fiber and fat is sure to keep you satiated until supper.
Fruit, in general, is a great source of fiber. And with 8 grams in one cup, raspberries steal the sweet spotlight. Mixing this antioxidant-rich berry in with your morning oats or cereal will fill you up, carry you through your morning, and push you to hit that daily 30 grams in no time.
Believe it or not, this Bugs Bunny favorite can actually increase feelings of fullness post-snacking—much more than any pretzel sticks can. One small carrot contains on average 1.4 grams of fiber, so throw a bunch in a small baggie and pull them out mid-afternoon when the munchies kick in.
You may think that lunchtime salad is stuffing you full of fiber, but Jessica Crandall, a Denver-based RD, Certified Diabetes Educator, and National Spokesperson for the Academy of Nutrition and Dietetics suggests otherwise. “Although salad has a lot of antioxidants and vitamins in it, it’s not that high in fiber,” Crandall says. “Salad add-ons like bell peppers, cucumbers, and celery are much better sources of fiber.”
Incorporate this healthy grain into soups and stews, or even feature it as a high fiber side dish with some added spices. One cup of cooked barley has 6 grams of the gut-filling nutrient, which can help fight heart disease. “Dietary fiber helps you extract and remove cholesterol, which is correlated with heart disease,” explains Crandall.
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