6 fiber food for weight loss

6 High-Fiber Foods for Weight Loss:

Boost the fiber to help feel full

High fiber intake has been linked to weight loss and more stable blood sugar.

Even they are not digestible but they improve satiety feeling and keep calorie intake under control.

As fiber comes from plant sources you need to include enough plant food to get your target need. Moreover, plant based food are also nutrient-dense in vitamins,

antioxidants, and phytonutrients that are beneficial for your health.

Fiber is especially found in the skins, seeds, and membranes of plants, so it's best to enjoy as much of the plant as is edible. Juices often have little fiber, and peeling will discard valuable fiber.

Here are ways to get your fiber from vegetables, fruit, whole grains, and legumes rather than using fiber supplements.

Oatmeal

They are satisfying and filling meal along with high fiber content. Not all oats are equal and they provide about 4 grams per half cup of old fashioned oats.

To make it extra filling, prepare it "growing oatmeal" style with twice the liquid and double the cook time. That'll give you a gigantic portion. For even more fiber, top it off with tons of fresh fruit.

Beans

They are good source of both protein and fibre. Half cup of black beans, garbanzo beans, and kidney beans provide around 6 grams of fiber.

Edamame is a great snack that has 4 grams of fiber in 1/2 cup of shelled beans.

Soup

Soup is rich in fiber filling but not all types of soups but mainly those made with lentils and split peas are good source of fibre. Pearled barley is a high-fiber whole grain to add bulk to a soup.

Any soup made with fiber veggies like butternut squash or potatoes are just filling but you need to watch portion size as calories can add up quickly. Moreover soups made at home are low in both fats and sugar.

Dark Coloured Vegetables

As a rule of thumb, richly coloured veggies like carrots, beets, parsnips, Brussels sprouts—are high in fiber. Vegetables are filling and rich in fibre yet they provide you a big meal without too many calories.

For breakfast, include veggies such as onions, green peppers, and spinach with your eggs for a fiber-rich but low-calorie and high-protein frittata.

You can enjoy hummus with dipping in veggies like red or green peppers, carrots or broccoli. Just try to make hummus at home as it can be high in fat and limit oil addition.

Raspberries and Blackberries

One cup of raspberries or blackberries has 8 grams of fiber and only 64 calories which make from them a good filling fiber snack. They even contain double amount of fibre than blueberries and strawberries do. You can enjoy them with oatmeal.

Other fruits that are very high in fiber include passionfruit, guavas, and pomegranate seeds (rather than juice).

Dried fruits like figs, apricots and grapes are good source of fiber yet they are high in sugar so you need to consider portion size whenever you add them to your meal.

Seeds

Chia seeds contains 3 grams of fiber per tablespoon in addition they are good source of omega-3. They can be easily added to yogurt, oatmeal and dessert. You can use them for making chia pudding.

Ground flaxseeds add a nutty flavour and you can use them in baking or breading.

Roasted pumpkin seeds or squash seeds make a great snack food that you can season with autumn spices like cinnamon and nutmeg or savoury spices like curry powder or cayenne pepper.

You will get 4 grams of fiber in only 12 pumpkin seeds (the whole seed, not the unshelled kernels).

Sources:

https://www.verywellfit.com/high-fiber-foods-for-weight-loss-1087917?utm_campaign=livinghealthy&utm_medium=email&utm_source=cn_nl&utm_content=16386686&utm_term=list_gl_ot_vft-default

https://draxe.com/high-fiber-foods/