Increasing your consumption of foods that are high in fiber is a straightforward and effectual method to reduce that number on the scale. Fiber is among the most beneficial nutrients for weight loss. It promotes weight loss by aiding digestion and increasing satiety, thereby preventing excess and maintaining feelings of fullness and satisfaction.
Fiber is a plant-specific form of carbohydrate. Although fiber is not digestible by the body, it functions as a natural purifier for the digestive tract, making it an essential nutrient. There are two primary varieties of fiber: soluble and insoluble.
It has been discovered that soluble fiber, which gels in the digestive tract when dissolved in water, provides nourishment for the beneficial bacteria that reside in the gastrointestinal microbiome.
On the other hand, insoluble fiber remains solid in the form of stool bulk, thereby potentially aiding in bowel regularity. Both varieties contribute to weight loss by enhancing digestion, regulating blood sugar levels, and promoting satiety.
Additionally, foods high in fiber frequently necessitate greater chewing, which can encourage you to consume more slowly and allow your body additional time to feel satisfied. Additionally, fruits, vegetables, and whole cereals are typically low in calories, which makes them an excellent option for those seeking to lose weight.
1. Chia Seeds
Fiber per 1-ounce serving: 10 grams
Despite their diminutive size, chia seeds pack a nutritional punch. They are enriched with plant-based omega-3 fatty acids, fiber, and protein, which enable them to absorb water and expand in the stomach, promoting satiety.
Despite this, chia seeds contain 138 calories per ounce; therefore, experts advises exercising caution in order to prevent excessive caloric consumption. Chia seeds are calorie-dense, so watch your portions. Maintain portion sizes at 1 or 2 tablespoons, which correspond to 51 or 102 calories, respectively.
2. Lentils
Fiber per 1 cup serving (cooked): 16 grams
As a food rich in both soluble and insoluble fiber, lentils are an excellent food for weight loss. Additionally, they are high in protein (18 grams per cup), which can aid in satiety. Legumes are known for their high fiber content, and lentils are among the most fiber-rich foods in the pulses family.
They’re a versatile food that can fit almost anywhere in a weight loss diet, with the ability to add them to nearly any savory dish, from soups to salads to sides.
3. Raspberries
Fiber per 1 cup serving: 8 grams
Although all berries are rich in fiber, raspberries are tied with blackberries for the distinction of having the most fiber. The antioxidant levels in berries are among the highest of any food.
Berries are a great snack to have while trying to lose weight, and you can eat a large portion of them to satisfy a craving for dessert, with none of the refined sugar and lack of fiber that comes with most sweets.
4. Collard Greens
Fiber per 1 cup serving: 8 grams
The aforementioned verdant greens are palatable and nourishing. Besides their substantial fiber content, collard greens also comprise vital vitamins and minerals that contribute to the promotion of healthy weight loss.
Collard greens are abundant in vitamins K, C, and A, as well as antioxidants. About 65 calories make one cup of cooked collards an ideal food for weight loss. Experts recommends incorporating them into scrambled eggs, stir-fries, casseroles, or uncooked salad ingredients.
5. Artichokes
Fiber per 1 medium artichoke serving: 7 grams
Research has shown that artichokes, a low-calorie and high-fiber vegetable, may assist in blood sugar regulation. Artichokes are somewhat of a forgotten veggie, more often associated with creamy spinach dips.
On the contrary, artichokes are rich in folate and vitamin C and are low in calories. Their high fiber content is derived from inulin, a form of fiber that functions as a prebiotic and promotes the growth of beneficial gut bacteria.
6. Sweet Potato with Skin
Fiber per 1 cup serving: 7 grams
When preparing homemade fries or baking sweet potatoes in the future, be certain to retain the epidermis. According to a study, the fibers in sweet potato peels increase the production of short-chain fatty acids, thereby promoting gastrointestinal health. If you’re looking to add more fiber to your diet, don’t peel your potatoes. The peel contains half the potato’s fiber and can add some nice texture to dishes.
7. Pears
Fiber per 1 medium pear serving: 6 grams
Pears are a juicy, delicious fruit that, according to experts, contain weight loss-promoting soluble and insoluble fiber. Pears are rich in pectin, a fiber that, according to research, can prevent constipation, enhance immune function, and improve gut health. Between meals, one medium pear contains only 100 calories, making it an ideal nibble for weight loss.
8. Quinoa
Fiber per 1 cup serving: 5 grams
In addition to providing a nutritious amount of fiber per serving, quinoa is a complete protein source, encompassing all nine indispensable amino acids that are beyond the body’s self-production capabilities. The high protein content of quinoa may also aid in reducing grazing by keeping you full between meals.
Fiber doesn’t just have to come from fruits and vegetables; it can also come from our beloved carbs, too, according to experts. Quinoa is an excellent illustration of a whole grain that is rich in fiber.
9. Air-Popped Popcorn
When prepared without the addition of butter or oil, air-popped popcorn provides a low-calorie, high-fiber sustenance. Existing research indicates that substituting whole-grain popcorn for conventional munchies such as chips or crackers may contribute to the maintenance of a healthy weight.
Popcorn’s relatively low calorie content in relation to the volume it occupies in the stomach makes it arguably one of the best snacks for weight loss. Furthermore, it serves as an enjoyable and gratifying snack to reach for in the middle of the night when you have appetites.
10. Brussels Sprouts
Brussels sprouts are a cruciferous vegetable that is abundant in sulforaphane, a compound that promotes health. According to a study on animals, sulforaphane can aid in weight management and obesity reduction.
Additionally, they are tasty when prepared to perfection. According to experts, Brussels sprouts are irresistible when roasted and incredibly low in calories.