The 22 Best HIGH FIBER FOODS For Weight Loss
Welcome to Live Lean TV! Today, we're diving into the best foods high in fiber for weight loss. Even with all the associated health benefits, only a small percentage of people consume the recommended daily amount of fiber.
Benefits of Fiber
So, what are the benefits of fiber? Here are some key points:
- Improves gut health and digestion
- Lowers the risk of cancer, diabetes, and heart disease
- Keeps you regular
- Helps balance blood sugar levels
- Reduces the circulation of toxins in the body
- Helps get rid of estrogen from the body
- Keeps you feeling full and reduces cravings
Fiber is one of the best allies for weight loss because when you're full, you won't overeat. It also slows the emptying of food from your stomach, providing a steady stream of nutrients for your body.
Understanding Fiber
Fiber comes in two varieties:
- Soluble Fiber: This type turns into a gel-like substance in the stomach, helping slow digestion and absorption of sugar, which balances blood sugar levels and lowers cholesterol.
- Insoluble Fiber: Known for helping with waste removal, insoluble fiber is your friend if you're feeling backed up and constipated.
Even though fiber is indigestible by humans, it's essential for gut health as the healthy bacteria in your gut eat fiber to grow and flourish.
Recommended Daily Fiber Intake
The recommended daily amount of fiber depends on your age and gender:
- Men under 50: 38 grams
- Women under 50: 25 grams
- Men over 50: 30 grams
- Women over 50: 21 grams
Top High-Fiber Foods for Weight Loss
Here are the best sources of high fiber foods that are lower in carbohydrates:
- Chia seeds - 10 grams of fiber in one ounce
- Raspberries - 8 grams of fiber in one cup
- Collard greens (boiled) - 8 grams of fiber in one cup
- Blackberries - 8 grams of fiber in one cup
- Flax seeds - 7.7 grams of fiber in one ounce
- Butternut squash (cooked) - 7 grams of fiber in one cup
- Parsnips - 7 grams of fiber in one cup
- Acorn squash (boiled) - 6 grams of fiber in one cup
- Pears - 6 grams of fiber in one pear
- Broccoli (boiled) - 5.1 grams of fiber in one cup
- Apples - 4.4 grams of fiber in one apple
- Brussels sprouts (boiled) - 4.4 grams of fiber in one cup
- Sweet potatoes - 4 grams of fiber in one cup
- Cocoa powder - 3.6 grams of fiber in two tablespoons
- Carrots - 3.6 grams of fiber in one cup
- Blueberries - 3.6 grams of fiber in one cup
- Almonds - 3.5 grams of fiber in one ounce
- Pumpkin - 3.5 grams of fiber in half a cup
- Avocado - 3.2 grams of fiber in 1/4 avocado
- Bananas - 3.1 grams of fiber in one banana
- Oranges - 3.1 grams of fiber in one orange
- Strawberries - 3 grams of fiber in one cup
Leafy Greens
While not many leafy greens made the list, they are still one of the best fiber sources. They are super low in calories but loaded with nutrition. Boiling leafy greens increases their fiber content on your plate. You can also add them to smoothies for a fiber boost.
Some good leafy greens to consider include:
- Kale
- Rainbow chard
- Swiss chard
- Arugula
- Spinach
Can You Eat Too Much Fiber?
Yes, consuming too much fiber can move food through your intestines too quickly, preventing proper absorption of vitamins and minerals. If you notice gas, bloating, or cramps after increasing fiber intake, you may have added too much too quickly. Gradually increase your fiber intake to allow your body to adapt.
Conclusion
In conclusion, hitting your fiber goals is essential for overall health and weight loss. Fiber keeps you satiated longer, which helps reduce cravings and the risk of overeating throughout the day. Don't forget to include a variety of fiber sources in your diet for better gut health!
Frequently Asked Questions
What food is highest in fiber?
Lentils, pears, celery, leafy greens, and oatmeal are all high in fiber. However, fiber comes in different forms and people consume different amounts of specific foods, making it hard to compare which food is highest in fiber for dietary purposes.
What are the 10 best foods for fiber?
Some top choices include chickpeas, lentils, split peas, oats, apples, pears, almonds, chia seeds, Brussels sprouts, and avocado. Balance the nutrients in your diet by considering calories and other nutrients per 100 g of food, not just fiber.
How can I increase my fiber?
Adding oatmeal, pulses, and fresh fruits and vegetables to your diet is a good way to increase your fiber intake. Opt for fruits and potatoes with their skins on, and choose wholemeal bread over white bread. Gradually adding fiber over several days can help prevent gas and bloating if you're not used to eating a lot of fiber.
How can I get 30g of fiber a day?
This table shows one example of how you can eat over 40 g of fiber in one day, based on data from the United States Department of Agriculture.
Watch the Video
For more information, check out the video below:
The 22 Best HIGH FIBER FOODS For Weight Loss [LOW CARB/PALEO] | LiveLeanTV