Do you look tough to look slim even in black jeans or a talented designer slimming dress? Do you want to get rid of the extra flab because you care about your health? Then the best way to lose weight without the slightest disadvantage of counting calories or lifting weights is to include foods high in fiber in your diet. The fiber is basically carbohydrates (and we think the carbohydrates were bad!) That can not be digested by humans. Read more about Best high fiber foods for weight loss
This helps in reducing loads and stool formation while increasing digestion and absorption time in the large intestine. It helps to improve the metabolic rate, cleans the intestine and increases satiety. We have hand selected 20 of the best high fiber foods and prepared a diet chart that will help you reduce and improve your health. But first, find out what to look for when buying foods high in fiber. Let’s start?
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Soluble or Insoluble Fiber – What Is The Ideal For Weight Loss?
The fiber is of two types, soluble and insoluble, according to the property to be dissolved in liquids. When the soluble fiber comes into contact with water, it turns into a viscous material and slows the absorption of food in the large intestine. This makes you feel full for a longer duration.
Insoluble fiber helps to trap fat molecules and acts as a stool swelling agent and prevents the absorption of fat. It is most helpful for those who suffer from constipation because it increases in bulk and promotes intestinal movements. Therefore, it is clear that if you want to lose weight, you should consider dietary sources rich in soluble fiber with a good amount of insoluble fiber. Now, discover how fiber helps to lose weight.
Foods high in fiber for weight loss
The total dietary fiber in avocados is 10.5 gm per cup. Green avocados are mainly from Florida and are rich in soluble fiber compared to California black skin avocados. Avocados are also rich in healthy fats that help reduce inflammation in the body. That’s why avocados should be your fruit for breakfast with eggs or in a salad for lunch or dinner.
2. Flax Seeds
Flax seeds are rich in dietary fiber and healthy fats. One cup of flaxseed contains about 13 g of soluble fiber and 12 g of insoluble fiber. Therefore, it can act as a bulking agent as well as increase your levels of satiety and make you eat less. You can grind the flax seeds at home to keep the maximum nutrients and add it to your smoothie, oatmeal, salad or your fat-free milk glass.
3. Oat Bran
Oat bran is another high-fiber food known for its weight loss properties. It contains a total of 14.50 g of a fiber of which 6.80 g are soluble fibers. Have 2 tablespoons of oatmeal for breakfast or lunch for favorable results in just a few weeks.
One cup of plum contains 6.50 g of soluble fiber and 5.60 g of insoluble fiber. Plum juice helps to treat constipation, and because of its high content of soluble fiber, it is also a good weight loss agent. You can take prune juice at breakfast with oatmeal or add prunes to your grilled duck for dinner or make your dessert too special by adding some dried prunes to your low-fat yogurt.
5. Black Beans
Black beans are an excellent source of dietary fiber and protein. One cup of black beans contains 12.2 grams of fiber. You can include it in your diet by simply soaking it overnight and boiling it the next day. Do it for your lunch simply by adding fresh vegetables, coriander and a bunch of lime. You can also prepare it for chili and have it for dinner.
1 cup of lentils contains about 15 gm of fiber. Lentils are also a good source of protein, and minerals like manganese, thiamine, potassium, and iron. You can include lentils in your diet by boiling and adding it to salads or lentil soup with or without vegetables for dinner.
It is a nutritious, gluten-free grain in brightly flowering perennials. A cut of amaranth contains about 29.60 g of fiber. It is also a rich source of calcium, phosphorus, manganese, and iron. You can add it to your sauteed vegetables for lunch or dinner. You can even grind it to make gluten-free flour, or prepare the porridge for breakfast. You can also use amaranth to cook muffins, cookies and other sweet treats.
It is another grain with high fiber content. One cup of barley contains about 31.20 grams of fiber. It is also an excellent source of potassium, magnesium, vitamin B6 and iron. You can make barley porridge or add with oats for breakfast or add barley in your chicken or turkey pie for dinner.
This delicious nut is also a high fiber food. A cup of chestnut contains 16 g of fiber. It is a source rich in vitamin C, folate, calcium, zinc, phosphorus and monounsaturated fatty acids. You can take a handful of chestnuts as a snack, or add them to your meat for dinner or give your low-fat frozen yogurt an extra fit by garnishing it with crushed chestnuts.
This sweet tropical fruit is an excellent source of fiber. One cup of guava contains about 9 g of fiber and also loaded with vitamins C and A, magnesium, calcium, potassium and many phytonutrients. You can have guava as an evening snack or make guava juice for breakfast.