Fiber rich foods for weight loss are among the most vigorous food when it comes to inlining those extra pounds, and as a matter of fact, most of us have no clue about it.
So why is fiber rich food good for weight loss? Well, the answer is, good fiber foods take a long time to be chewed. Hence, you tend to eat less. It also takes more than usual time to digest, therefore, you feel full for longer.
High fiber food also has a very low-calorie count, still rich in antioxidants and micro-nutrients- An excellent combination for optimal health.
A lot of studies say that eating fiber rich food decrease your meal portion size consequently resulting in weight loss. Fiber also controls the blood sugar levels, reduce the risk of cholesterol cancer and prevents obesity.
What is Fiber?
Dietary fiber is a plant-based nutrient mostly found in plant foods like vegetables, fruits, and whole grains. There are lots of health benefits of fiber including fighting obesity and reducing the risk of heart disease. Fiber is actually a type of carbohydrate but, unlike other carbs, it is indigestible. Hence, it passes through our body without breaking into digestible sugar molecule until the very end.
Link Between Fiber and Weight Loss
High fiber foods are best known for contributing to good health. A high fiber diet is lower in calories, therefore, significantly contribute towards weight management. When you consume high fiber diet food, it produces a feeling of fullness without adding calories as the body doesn’t absorb fiber calories.
Now when you have an idea how good fiber helps lose weight, here I am with the best fiber rich food for weight loss. You need to include these super foods in your diet regime if you are willing to shred those extra pounds.
1. Broccoli – Fiber Rich Vegetable
For all those who may not be the biggest fan of this green vegetable, put yourself at ease. You don’t have to eat a whole chunk of it to fulfill daily fiber requirement. It contains a high amount of fiber, for every 10 grams of broccoli you’ll get 1 gram of fiber. A cup full of broccoli only consists of 44 calories, hence one of the best fiber rich food for weight loss. You can simply boil it or just cut it raw and mix in the salad.
2. Guava – Fiber Rich Fruit
Oh! Broccoli didn’t work for you? Still, want to lose weight without going to the gym? Don’t worry guava has got your back. Guava is flooded with fiber, vitamins, and lots of other essential nutrients. Any guesses what it does? It improves your metabolism almost twice. Boosted metabolism helps you in shredding down some extra pounds without serving yourself the bitter vegetables.
3. Pomegranate – Good Fiber Snacks
It has antioxidants and anti-inflammatory properties. Pomegranate seeds come in handy if you want to maintain a balance in between high fiber meal and weight loss. These seeds are rich in fiber and roughage that prevents overeating. It is a great source of dietary fiber- One pomegranate consists of 11.3g fiber which is 45% of the daily need of dietary fiber.
4. Barley – Best Fiber Rich Food for Weight Loss
This is the most underestimated food item of our list as most of you must be rushing to Google search to know more about Barley. It consists 17g of dietary fiber per 100g serving which is almost 50% of the daily need of dietary fiber. Barley is enriched with vitamins A, B, E, and manganese. It is effective in weight loss just because of the presence of amino acid lysine which melts down the constraints of fat stored. With light exercise regime and a well-balanced diet, this will help you in shedding weight at a good pace.
5. Kiwi – Good Fiber Foods
This wonder fruit is enriched with a lot of fiber and double the amount of vitamin C and K when compared to an orange. Research says that two kiwis a day can reduce triglycerides (unwanted fat in the blood) by almost 15 %. A cup of sliced Kiwi delivers 5.4g fiber which can be consumed depending on your age. This super fruit is not only rich in fiber content but also a calorie dense fruit, which means Kiwi is high in energy and low in calories.
6. Beetroot for Weight Loss
Beets are a good source of fiber and roughage – A half cup of sliced beets serving contains 1.7g of total fiber. It contains both soluble and insoluble fiber which have benefits of their own. Beetroots not only helps you in weight loss but also prevents the rough skin and makes your skin glow naturally. However, raw beetroot works best but you can also make detox juice and detox water for weight loss out of it.
7. Grapefruit – High Fiber Foods
Grapefruit is one of the most surprising entrants in this list. It is a fiber rich citrus food that has only 53 calories and 2 grams of fiber per serving. The abundance of vitamin C acts as a good immune system booster. Grapefruit satiates your small hunger and keeps you full for longer. If consumed in the right quantity, then this wonder fruit can give you quick weight loss results.
8. Lentils – High Fiber Diet
Lentil, also known as Masoor daal in India is extremely enriched with a high amount of fiber. It also contains folate which prevents birth deficiencies.
When it comes to weight loss, lentils score some good benchmarks here as they’re extremely low on fat content and highly enriched with fiber which doesn’t allow you to overeat. With every 192 grams of serving you get 58.6 grams fiber which is 234% of daily dietary fiber need.
9. Carrot for Weight Loss
Every 128 grams of serving you get 3.6 grams of fiber which is 14% of daily dietary fiber need. Carrots are extremely beneficial as they’re enriched with Vitamin A and contains very less number of calories. So, if you’re keeping an eye on your calories intake
So, if you’re keeping an eye on your calories intake, then raw carrots work best. Researchers have shown that the food items which are high in vitamin A will somehow enhance your inner metabolism and hence resulting in weight loss. Double win.
10. Kidney Beans
Also known as Rajma in most Indian regions, it is easily available in every household, it is inexpensive and most importantly filled with fiber and other essential nutrients.
Kidney Beans provides 28 grams fiber per 184 grams serving which has 112% daily value. This super food was found to prevent a large waistline if regularly consumed in the right quantity.
These best fiber rich food can give your life a head start. You don’t have to sacrifice the taste for your health, all it requires is a bit of customization in your diet regime with the inclusion of these best fiber rich food for weight loss. Tell me how you liked this post or if helped you in any way. Do comment in the box below.