What if there was a magic pill that could boost your metabolism, increase your lifespan, help you feel full, restore your skin’s radiance, control your cholesterol and reduce your risk of cancer, diabetes and heart disease? Okay, there’s no pill, but there’s only one ingredient: fiber. Discover the list of foods rich in fiber to lose weight in the following lines.
Fiber is incredibly important. They leave your stomach undigested and end up in your colon, where they feed the good gut bacteria, resulting in various health benefits. Note that certain types of fiber may also promote weight loss, lower blood sugar, and fight constipation.
Fiber May Promote Weight Loss, Lower Blood Sugar, and Fight Constipation
Experts recommend consuming about 14 grams of fiber for every 1,000 calories consumed daily. That is, about 24 grams of fiber for women and 38 grams for men. Unfortunately, many people do not meet the recommended daily fiber intake. Still, it’s relatively easy to increase your fiber intake – just incorporate fiber-rich foods into your diet.
Fiber offers many health benefits, but it’s important to gradually incorporate fiber-containing foods over a period of a few days to avoid side effects, such as bloating and gas. Remember to drink plenty of water while increasing your fiber intake to avoid these symptoms.
It is important to gradually incorporate foods containing fiber into your meals
High fiber foods to lose weight naturally
Here is the list of the most fiber-rich foods to include in your diet.
The pear is a delicious and nutritious fruit. It is one of the most fiber-rich fruits. A medium-sized raw pear contains 5.5 grams of fiber, or 3.1 grams per 100 grams.
The pear is one of the most fiber-rich fruits
It is a delicious summer fruit that has many health benefits. Interestingly, this red fruit is also among the most nutrient-dense fruits you can eat, and it’s packed with vitamin C, manganese, and various powerful antioxidants. Try it in a banana-strawberry smoothie, for example. Know that a cup of fresh strawberries contains 3 grams of fiber, or 2 grams per 100 grams of fruit.
Strawberries are full of vitamin C
The avocado is a unique fruit. It abounds in healthy fats. In addition, this fruit is very rich in vitamin C, potassium, magnesium, vitamin E and B vitamins. It is therefore very good for your health. Try it in a delicious avocado recipe. A cup of raw avocado contains 10 grams of fiber, or 6.7 grams per 100 grams.
Avocado is very good for health
Apples are some of the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber. Note that a medium-sized raw apple contains 4.4 grams of fiber, or 2.4 grams per 100 grams.
Raspberries are very nutritious and rich in vitamin C and manganese. A cup of raw raspberries contains 8 grams of fiber or 6.5 grams per 100 grams.
This sweet fruit is rich in vitamin C and fiber
Bananas are a good source of nutrients, including vitamin C, vitamin B6, and potassium. Note that a medium-sized banana contains 3.1 grams of fiber, or 2.6 grams per 100 grams.
Bananas are a good source of nutrients
Carrots are a tasty, crunchy and very nutritious vegetable, rich in vitamin K, vitamin B6, magnesium and beta-carotene. A cup of raw carrots contains 3.6 grams of fiber, or 2.8 grams per 100 grams.
Include this vegetable in your diet
Beets are a root vegetable rich in important nutrients, such as folic acid, iron, copper, manganese and potassium. This vegetable also contains inorganic nitrates, nutrients that have been shown to have beneficial effects on blood pressure regulation and physical performance. One cup of this raw vegetable contains 3.8 grams of fiber, or 2.8 grams per 100 grams.
Broccoli is a cruciferous vegetable and one of the most nutrient dense foods on the planet. It’s packed with vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese, and contains antioxidants and powerful cancer-fighting nutrients. Broccoli is also relatively high in protein compared to most vegetables. A cup of broccoli contains 2.4 grams of fiber, or 2.6 grams per 100 grams.
Broccoli one of the most nutrient dense foods on the planet
It is a nutrient-dense vegetable and also one of the best sources of fiber in the world. A raw artichoke contains 6.9 grams of fiber, or 5.4 grams per 100 grams.
A nutrient-dense vegetable
Brussels sprouts are a cruciferous vegetable that are very high in vitamin K, potassium, folate and powerful cancer-fighting antioxidants. A cup of raw Brussels sprouts contains 3.3 grams of fiber or 3.7 grams per 100 grams.
Take into account that all vegetables contain good amounts of fiber. For example, kale has 3.6 grams of fiber per 100 grams, spinach – 2.2 grams per 100 grams, and tomatoes – 1.2 grams for the same amount.
Kale contains 3.6 grams of fiber per 100 grams
Lentils are very nutritious and high in protein. In addition, they contain many important nutrients. A cup of cooked lentils contains 13.1 grams of fiber, or 7.3 grams per 100 grams.
Like other legumes, kidney beans are rich in plant protein and nutrients. A cup of cooked kidney beans contains 12.2 grams of fiber, or 6.8 per 100 grams.
Note that one cup of cooked split peas contains 16.3 grams of fiber or 8.3 per 100 grams.
Legumes are rich in plant protein
Chickpea is another type of legume that is packed with nutrients, including minerals and protein, and has 12.5 grams of fiber per cup or 7.6 per 100 grams.
Take into account that most legumes are rich in protein and fiber. For example, cooked black beans contain 8.7 grams of fiber and cooked edamame – 5.2 grams of fiber per 100 grams.
Cooked edamame contains 5.2 grams of fiber per 100 grams
Quinoa contains many nutrients, including protein, magnesium, iron, zinc, potassium, and antioxidants, to name a few. Note that one cup of cooked quinoa contains 5.2 grams of fiber or 2.8 per 100 grams.
Oats are among the healthiest foods on the planet. This food is very rich in vitamins, minerals and antioxidants. In addition, this food contains a powerful soluble fiber called beta-glucan, which has major beneficial effects on blood sugar and cholesterol levels. A cup of raw oats contains 16.5 grams of fiber or 10.1 grams per 100 grams.
Oats are among the healthiest foods on the planet
Almonds are very rich in nutrients, including healthy fats, vitamin E, manganese and magnesium. Three tablespoons of almonds contain 4 grams of fiber or 13.3 grams per 100 grams.
Chia seeds are very nutritious and contain high amounts of magnesium, phosphorus and calcium. They are among the best sources of fiber on the planet. A 30 gram serving of chia seeds contain 9.75 grams of fiber or 34.4 grams per 100 grams.
One of the best sources of fiber: Chia seeds
Dark chocolate is one of the most antioxidant- and nutrient-dense foods on the planet. Just be sure to choose dark chocolate with a cocoa content of 70-95% or more. A 30 gram serving of dark chocolate contains 3.1 grams of fiber, or 10.9 grams per 100 grams.
What fiber for breakfast? Choose among fiber-rich foods to lose weight
Adding fiber to your breakfast is a great way to start your day. Consider including one of the foods below:
- Wholemeal bread for toast
- Fruits and vegetables
- Whole wheat pancakes, waffles or muffins
- Whole grain bagels
Always check labels before purchasing breakfast products. Make sure they contain enough grams of fiber to meet your daily needs.
If you can, eat the skins of fruits and vegetables for extra fiber. If you like dried fruits, keep them on hand to add to breakfast foods like muffins, pancakes or yogurt. Fresh fruit is a great addition to cereal, oatmeal, and other common breakfast foods.
Adding fiber to breakfast is a great way to start the day
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