A high fiber diet can indeed help shed weight. In fact, it is a very important component of vegetables, fruits, and grains. It is a kind of indigestible used as a bulking agent to push waste materials out of the body.
Consuming high amounts of fiber can actually help avoid the risk of diabetes and various other heart diseases, as well as help lower cholesterol. It also helps control blood sugar and reduce the risk of cancer.
Before we go into a list of 7 high fiber foods that you can consume to burn some fat. Let us give you a sneak-peek into what fiber is and how it aids weight loss. Basically, there are two types of fibers that we consume.
These absorb nutrients, water, liquid, and fats, thus helping in solidifying and adding moisture to the bowel. It also helps reduce the absorption of cholesterol.
They cannot be absorbed or digested, nor can they absorb anything, and hence they pass out of the body unchanged. They help in cleaning the digestive tract and also help in proper digestion by pushing along the food.
How Fiber Helps Weight Loss
Fiber stimulates weight loss by increasing the body’s metabolism to burn more calories. It also partially absorbs fat that goes into the bloodstream, reduces craving for carbohydrates and also prevents serum glucose from changing into fat.
So, with all that said, what are some of the foods, high in fiber, that you can actually use for weight loss? Let’s explore some of them.
Advantages of Fiber for Weight Loss
There are innumerable advantages of fibers when it comes to weight loss. Some of them are:
- Acts as a natural appetite suppressant by curbing hunger cravings.
- Boosts metabolism rates for rapid weight loss.
- Lowers bad cholesterol levels.
- Lowers the chances and risks of heart disease.
- Prevents cancer of various types.
- Relieves constipation.
- Regulates blood sugar levels.
- Provides moisture in the intestine to facilitate easy movement of waste.
- Controls pH levels in the gastrointestinal tracts.
Now, it is time for the big reveal – 7 high fiber foods that can help you achieve that hour glass figure you have always dreamt for!
1. Oat Bran Cereal
Weight loss can be a nightmare. And, if you are struggling to lose weight, it is time you add oat bran to your daily diet. Half a cup of oat bran provides over 7 grams of fiber. According to most doctors and health specialists, you must have at least 14 grams of fiber for every 1000 calories that you consume. So, this means half a cup will meet about 25% of your daily needs (1).
When consumed for breakfast on a daily basis, oat bran can help you lose weight without feeling tired or lethargic. Oat bran adds bulk but no calories. This means you feel fuller for longer. You may wonder how? Oat bran is rich in soluble fiber which gets transformed into a gel-like substance in your stomach. This in turn slows down the passage of food out of your gut and stomach and keeps you full for hours (2). This will help you consume lesser calories and thereby aids in weight loss. Oat bran also helps regulate blood sugar levels and improves heart health!
2. Chia Seeds
This superfood has grabbed the attention of the masses in recent years. And for good reason. Chia seeds contain all nine amino acids essential to the body for muscle building and loads of calcium, potassium and phosphorous. The adequate intake amount is 1 ounce.
No other ingredient or superfood is as good as Chia seeds when it comes to weight loss. It is an easy way to add fiber to your daily diet with barely any effort. Apart from fiber, Chia seeds are also chock-full of protein and omega 3 fatty acids. These tiny seeds help reduce inflammation, protect the heart and even improve brain health (3). Simply add a scoop of these seeds in your smoothies or into your bowl of oats. They can be easily found in most grocers and are highly affordable too!
This is no surprise to most of us! Nuts and seeds are considered to be great sources of dietary fiber. Just a few handfuls of these nuts not only up your fiber intake but also give you protein, healthy fat, Vitamin E, niacin, riboflavin and magnesium (4).
The best way to get the most of almonds, is to eat them with their skin. You will be amazed to know that the skin is what holds 20 beneficial flavonoids. When you eat almonds every day, not only will you feel fuller, but also more energized. Your craving for midday snacking will reduce dramatically! And, the end result? Yes, natural weight loss (5)!
[ Read: How Almond Milk Is Super Nutritious ]
Avocados not only add a good dose of fiber to your diet, but also are chock-full of potassium! This is a very healthy fruit that also contains a number of heart-healthy monounsaturated fats apart from vitamin K, that is needed for strong bones (6).
A cup of avocados packs about 9.8 grams of fiber. And, yes, they taste heavenly. You can just slice them and eat or make yourself a great smoothie to go with your morning breakfast (7). That is not all you can even add them to your salads!
Sweet, juicy and tasty, raspberries are a delicious way to meet your fiber goals. Although sometimes the seeds tend to get stuck in your teeth, this is where most of the fiber comes from.
They are delicious to be eaten raw. However, you may also blend them and turn them into a refreshing raspberry and oats smoothie or a raspberry Chia pudding or add bananas to make a raspberry banana ice cream. The normal serving is about 1 cup (8).
6. Flax Seeds
Ground flaxseeds are an excellent source of fiber and come loaded with those precious omega-3 fatty acids. Adding it to a smoothie, granola or a flour mixture for baking certainly provides for the extra fiber. Almost six grams of fiber to be precise (9).
A mere tablespoon of flax seeds can give you up to 3 grams of fiber at just 55 calories. This belly filling fiber is just what you need if you are trying to lose some pounds. Flax seeds are also a rich source of omega 3 fats that help reduce mood swings, alleviate inflammation, and ward off heart diseases and diabetes (10).
Remember that flax seeds have a low smoke point. So, do not cook them! Instead, you can add them to your cup of yoghurt, glass of smoothie, and even your salad dressing.
[ Read: How To Include Flaxseeds In Your Diet ]
If you love figs, you are in luck. Figs can indeed be your greatest aid in losing flab. Eat them as whole fruits and you can increase your fiber intake and reduce your cravings for midday snacks. Simply chop some fresh figs and have them with your oatmeal. You may also add them to your yoghurt with some almonds, and honey to make yourself a wholesome fiber rich, fat burning snack. Four fresh figs will only contribute towards 189 calories of your daily diet (11).
These are 7 of the many fiber rich foods that you can include in your daily diet. You may also include other food such as beans, bulgur, acorn squash, cooked navy beans and boiled broccoli if you are keen on losing weight. Also, add some exercise to your daily routine to boost weight loss naturally!