High Fiber Foods For Weight Loss

What if you stumbled upon this magic pill that could boost your metabolism, increase your lifespan, help you feel full, aid in weight loss, clear up your complexion, control your cholesterol levels and reduce the risk of various diseases like cancer, diabetes, and heart disease? Well, it is not a magic pill but a single ingredient: Fiber.  Fiber is a type of carbohydrate that the body cannot digest. Though most carbohydrates are broken down into sugar molecules called glucose, fiber cannot be broken down into sugar molecules and instead it passes through the body undigested. Fiber rich foods for weight loss helps regulate the body’s use of sugar which aids in keeping hunger and blood sugar in check. Also know about the high protein vegetarian foods.

What Is Fiber?

Fiber is a type of carbohydrate which is not easily digested by humans. However, fiber-rich foods aid in digestion. They boost the metabolism, from a gel-like layer thereby increasing satiety, and improve bowel movements through the colon.

Benefits Of Fiber

Dietary fiber can offer the following benefits when you consume it:

Reduce cholesterol levels: Having fiber in the digestive tract helps reduce the absorption of cholesterol in the body. This is especially true if you are taking statins, cholesterol lowering drugs, and using fiber supplements such as psyllium.

Promotes a healthy weight: High-fiber foods, such as fruits and vegetables, tend to be low in calories. Additionally, the presence of fiber can slow digestion in the stomach, which helps keep you full longer.
Enlargement of the digestive tract: People who suffer from constipation or a sluggish digestive tract, in general, can add fiber to their diet. Fiber naturally increases the volume of the digestive tract because the body does not digest it. This stimulates the intestine.

Helps control blood sugar levels: Your body may take longer to break down foods that are high in fiber. This helps keep blood sugar levels more consistent, which is especially useful for people with diabetes. Also know about low blood sugar levels.

Reduced risk of gastrointestinal cancer: Eating enough fiber can help prevent certain types of cancer, including colon cancer. There are many reasons for this, including those certain types of fiber, such as the pectin in apples, which may have antioxidant properties.

5 Fiber-Rich Fruits For Weight Loss

There are many fiber rich foods for weight loss that a person can eat or incorporate into his diet for a healthy lifestyle. A few fiber rich fruits that one can eat are as follows:

Avocado

Total dietary fiber: 9.2g (medium California Avocado), 17g (medium Florida Avocado).

Insoluble Fiber: 5.8g (California Avocado), 13.9g (Florida Avocado)

Soluble Fiber: 3.4g (California Avocado), 3.06g (Florida Avocado)

Other Nutritional Benefits: They are rich in healthy fats that help in reducing inflammation and consist of other vital nutrients like Polyunsaturated fat, Monounsaturated fat, Vitamin E, Vitamin B-6, Vitamin K, Vitamin D, Vitamin A, Magnesium, and Iron. t is a great source of soluble fiber foods for weight loss .

Raspberry

Total dietary fiber: 8.4 g per cup

Insoluble Fiber: 7.5g

Soluble Fiber: 0.9g

Other Nutritional Benefits: Raspberry has other vital nutrients such as Vitamin K, Vitamin C, Vitamin A, Folate, Potassium, Calcium, Magnesium, and Phosphorus. Raspberries improve bowel movement and prevent bloating. 

Figs

Total dietary fiber: 24.30g per cup (dried figs), 5.8g per cup (common figs)

Insoluble Fiber: 16.30g

Soluble Fiber: 8g

Other Nutritional Benefits: Figs are a great source of vitamins such as Vitamin C, Vitamin A, Vitamin K, Calcium, Magnesium, Phosphorus, Potassium, Zinc, and Iron. It is rich in other nutrients such as vitamins A and K, folate, and protein. 

Prune

Total dietary fiber: 12.10g per cup

Insoluble Fiber: 5.60g

Soluble Fiber: 6.50g

Other Nutritional Benefits: Prune juice helps treat constipation, and due to its high soluble fiber content, it is also a good weight loss agent. They are great sources of vitamins such as Vitamin A, Vitamin K, Potassium, Calcium, Phosphorus, Calcium, and Magnesium.

Guava

Total dietary fiber: 8.9g per cup

Insoluble Fiber: 7.40g

Soluble Fiber: 1.50g

Other Nutritional Benefits: Guavas are a great source of vitamins like Vitamin A, Vitamin C, Phosphorus, Calcium, Magnesium, and Potassium. A cup of guava contains about 9 grams of fiber and is also loaded with vitamins C and A, magnesium, calcium, potassium, and many phytonutrients.

5 Fiber-Rich Vegetables For Weight Loss

There are many fiber foods for weight loss that are available. Find below a list of 5 vegetables good for weight loss.

Green Peas

Total dietary fiber: 8.80 g per cup

Insoluble Fiber: 6.20g

Soluble Fiber: 2.60g

Other Nutritional Benefits: It is an excellent source of vitamins A and C, calcium, phosphorus, potassium, and magnesium. You can add green peas to stir-fried veggies, quinoa, chicken, or mushroom stew.

Yam

Total dietary fiber: 7.60g per cup

Insoluble Fiber: 4.80g

Soluble Fiber: 2.80g

Other Nutritional Benefits: Yams are rich in dietary fiber, vitamins, and minerals. 

Winter Squash

Total dietary fiber: 6.70g per cup

Insoluble Fiber: 2.90 g

Soluble Fiber: 3.80g

Other Nutritional Benefits: Winter squash is rich in good carbs and dietary fiber. It is a Fiber rich foods for weight loss and also great source of the amino acid tryptophan which helps induce sleep by reducing stress. 

Spinach

Total dietary fiber: 5.10 g

Insoluble Fiber: 3.80g

Soluble Fiber: 1.30g

Other Nutritional Benefits: This leafy green vegetable not only adds flavour and colour to your food but also benefits your health. You can have it sautéed with garlic cloves and a little pinch of salt or add it to your soup, salad, stew, wraps, open sandwiches, etc.

Okra

Total dietary fiber:  5.10 g per cup

Insoluble Fiber: 3.10 g

Soluble Fiber: 2g

Other Nutritional Benefits: Okra is delicious and nutritious if you cook it the right way. Wash the okra and pat it dry before chopping it. Do not overcook. Have it with brown rice, pita bread or flatbread. Or simply add grilled or boiled okra to your rice bowl or salad.

5 Fiber Rich Grains/Nuts/Seeds For Weight Loss

Following are a few soluble fiber foods for weight loss:

Flax Seeds

Total dietary fiber: 25.50g per cup

Insoluble Fiber: 11.70g

Soluble Fiber: 13.80g

Other Nutritional Benefits: Flax seeds is a Fiber rich foods for weight loss and healthy fats. A cup of flax seeds contains about 13 grams of soluble fiber and 12 grams of insoluble fiber. Hence, it bulks up your stools, increases your satiety levels, and makes you eat less. 

Oat Bran

Total dietary fiber: 14g per cup

Insoluble Fiber: 7.20 g

Soluble Fiber: 6.80g

Other Nutritional Benefits: Oat bran is another high-fiber food known for its weight loss properties. It contains 14 grams of fiber, out of which soluble fiber is 6.8 grams.

Sorghum

Total dietary fiber: 26.50g per cup

Insoluble Fiber: 18.50g

Soluble Fiber: 8.0g

Other Nutritional Benefits: One cup of sorghum contains 26.50 grams of fiber. It is for this reason that sorghum is called “the new quinoa”.

Amaranth

Total dietary fiber: 29.60g per cup

Insoluble Fiber: 20.20 g

Soluble Fiber: 9.40 g

Other Nutritional Benefits: A cup of amaranth contains about 29.60 grams of fiber. It is also a rich source of calcium, phosphorus, manganese, and iron. You can add it to sautéed veggies for lunch or dinner. 

Barley

Total dietary fiber: 31.20g per cup

Insoluble Fiber: 24.4 g

Soluble Fiber: 6.80g

Other Nutritional Benefits: This is another high-fiber grain. A cup of barley contains about 31.20 grams of fiber. It is also an excellent source of potassium, magnesium, vitamin B6, and iron. Also know about dry fruits for diabetes.

3 Fiber Rich Legumes For Weight Loss

Black Beans

Total dietary fiber: 15g per cup

Insoluble Fiber: 6g

Soluble Fiber: 9g

Other Nutritional Benefits: Black beans are a great source of dietary fiber and protein. It is a great source of soluble fiber foods for weight loss .A cup of black beans contains 12.2 grams of fiber.

Lima Beans

Total dietary fiber: 13.20g per cup

Insoluble Fiber: 6.20g

Soluble Fiber: 7g

Other Nutritional Benefits: A cup of lima beans contains 7 grams of soluble fiber and 6.20 grams of insoluble fiber. It is a great source of soluble fiber foods for weight loss .They are also rich in vitamins, minerals, proteins, and other phytonutrients. 

Lentils

Total dietary fiber: 15.6 g per cup

Insoluble Fiber: 14.4 g

Soluble Fiber: 1.2 g

Other Nutritional Benefits: One cup of lentils contains about 15.6 grams of fiber. Lentils are also a good source of protein and minerals like manganese, thiamine, potassium, and iron. 

How Much Fiber Intake Is Recommended For A Day?

Women should try and eat at least 21 to 25 grams of fiber a day, while men should aim for 30-38 grams a day

Bottomline

Fiber is an essential nutrient that promotes weight loss, lowers blood sugar and helps fight constipation. Most people do not meet the recommended daily intake of 25 grams for women and 38 grams for men. You can easily increase your fiber intake by adding some of the above foods to your diet. Also know about healthy blood sugar levels.

FAQs

Does eating high-fiber help lose weight?

Aiming for at least 30gms of fiber per day can help you lose weight.

What foods are high in fiber but low in calories?

Lettuce, celery, okra, radish, broccoli, and carrots are a few foods that are high in fiber but low in calories.

Are eggs high in fiber?

Eggs are protein-packed but they are not a good source of fiber.