Fiber rich foods are important if you are following a strict weight loss plan. Fiber rich foods fill you up, improve your gut system and help you shed fat faster.
It is quite a known fact that there are different approaches people adopt for weight loss. Some people prefer eating right and burning the apt amount of calories in a healthy way, while others starve themselves. Some make a count of their calories while others are on some strict diets like ketogenic among others. No matter which way you prefer to cut calories, there is one thing that the majority of us aren’t eating enough that can actually help with weight loss and that is fiber.
How does eating fiber rich food help you
Fiber refers to carbohydrates that cannot be digested by humans. Depending on how much they can be absorbed in liquid, fibers are classified as soluble or insoluble. While insoluble fiber function as bulking agent while soluble fiber have the powerful effects on health and metabolism and helps in weight loss.
How much fiber do we need per day?
The recommended daily intake of fiber is 25 grams per day for women and 38 grams a day for men, which equates to about 14 grams of fiber per 1,000 calories consumed. This recommended daily intake can easily be achieved through regular consumption of whole grains and beans, as well as two to three servings of fruits and vegetables each day.
11 Fiber rich foods to add to your diet
1. Bran cereal – 3/4 cup and 14.3 grams fiber
Bran Cereals are loaded with fibers. One cup of bran cereal is loaded with 14.3 gms of fibers. The best way to start your day would be having cereals with chilled yogurt and tasty berries.
2. Chia seeds – 1 ounce and 9.8 grams fiber
Chia seeds contain all nine essential amino acids including ones that we can’t produce on our own, that are necessary for building muscle, plus a load of calcium, potassium, and phosphorous. They are easy to add to smoothies, yogurt, oatmeal, salads, and many other foods. You can even make them into chia pudding.
3. Cooked french beans or green beans – 1/2 cup and 8.3 grams fiber
French beans are loaded with fiber. Serve them steamed and seasoned with lemon zest, lemon juice, and a sprinkle of sea salt, or stir-fry them with ginger, garlic, and honey for a sweet-and-salty version.
4. Raspberries, 1 cup and 8 grams fiber
These are sweet, little, juicy, and a tasty way to help you to meet your daily fiber goal. All the little seeds in raspberries might be annoying when they get stuck in your teeth, but that is where the bulk of the fiber comes from in this fruit. Although delicious raw, you can blend them for a beautiful raspberry and oats smoothie bowl, mash them in this raspberry chia seed pudding.
5. Lentils – 1/2 cup and 8 grams fiber
6. Chickpeas – 1/2 cup and 8 grams fiber
Craving for a creamy dip? Yes! You guessed it right. What could be better than a hummus? Hummus is loaded with fiber and protein. You can also pop crispy baked chickpeas in your mouth when you crave something crunchy.
7. Blackberries – 1 cup and 8 grams fiber
Full of potassium, vitamin A, calcium, and vitamin K, blackberries are a relatively low-sugar fruit (only 7 grams per one-cup serving) to add to smoothies. Add them in desserts, mix with plain yogurt, or snack them by grabbing a handful.
8. Pears – 1 medium and 5.5 grams fiber
The next time you decide to grab a juicy pear, don’t peel off the skin. Most of the fiber in fruits is found in their skin, so you can miss out on the good stuff by peeling them. Crisp, sweet and delicious, pears contain high levels of fiber, but they are also is rich in omega-6 fatty acids associated with healthy cells, brain and nerve function. Start your day with a bowl of mixed fruit salad or gabbing a pear or even feel that fiber rush in the morning by having bowl of oatmeal with pears.
The fiber content of avocados varies depending on the type. There is a difference in fiber content and makeup between the between the bright green, smooth-skinned avocados (Florida avocados) and the smaller, darker and dimpled variety (California avocados). In addition to the fiber, avocados are packed with healthy fats that help lower cholesterol and reduce the risk of heart disease.
10. Coconut – One cup and 7.2 grams fiber
Coconut has low glycemic index and is easy to incorporate into your diet. With four to six times the amount of fiber as oat bran, coconut flour and grated coconut are great ways to add a healthy natural fiber to your diet. For most baking recipes, you can substitute up to 20 percent coconut flour for other flours
11. Quinoa – One cup cooked and 5.2 grams of fiber
It is quinoa’s amazing nutritional profile and the fact that it is easier to digest and gluten-free that push it over the ultimate fiber food edge. Quinoa is also high in other essential nutrients, such as iron, vitamin B6, potassium and magnesium.
So start including these fiber rich foods in your diet today and get cracking. Consult our expert Truweight Nutritionist today for more tips and tricks for clean and healthy eating. The first consultation is on us. Click here to avail!