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Eat Up These Fiber Rich Foods for Weight Loss

Main image courtesy of Unsplash.

When it comes to losing weight, there are all kinds of routes you can take. You can choose to find a type of diet that works for you, such as the keto or carb restricting route, or you can choose to follow a plan like the Mediterranean diet and include a variety of healthy oils, seafood, fruit, vegetables, and beans. No matter what, if you want to lose weight, you need to make sure you’re nourishing your body, as well as consuming the right amount of calories each day. In order to drop pounds, you’ll want to strive to cut calories and consume the right kind of foods that will give you energy to stay active, and keep you feeling fuller for longer periods of time. 

One of the best ways to keep your body satisfied, and still lose weight, is by increasing the amount of fiber in your daily diet. But how does that work, and what fiber rich foods can help you lose weight? In today’s article, we’re discussing that and more including:

  • Can fiber help you lose weight? 
  • What foods are highest in fiber?
  • Other fiber rich products that will help you lose weight

Can fiber help you lose weight?

What fiber is best for weight loss?

Fiber is definitely your friend if you want to lose weight and keep it off. Image courtesy of Unsplash.

Fiber is an essential component of a healthy diet, but did you know there are actually two types of fiber

  • Insoluble fiber. This is the type of fiber that is not water soluble, and is found in foods like whole grains, vegetables, and bran. It helps move the food along in the stomach and the intestines, and it gives bulk to stool.
  • Soluble fiber. The other kind of fiber is water soluble, and it slows down digestion. You can find soluble fiber in foods like beans, lentils, peas, and barley. 

Both kinds of fibers are important to maintaining a healthy digestive tract, but when you’re trying to lose weight, you want to pay attention specifically to soluble fiber. So how can fiber help you along your weight loss journey?

  • Keeps you feeling full. When you eat foods with higher amounts of fiber, you may notice that you tend to stay fuller for longer periods of time. This is because the soluble fiber causes you to digest the food you consume more slowly, prolonging the time it takes for your food to be absorbed. High fiber foods can also help you lose weight because they will fill you up faster than foods that don’t have higher amounts of fiber. You’ll find that you need to eat less in order to be satiated.
  • Fiber can reduce your appetite. One of the main reasons why fiber is so crucial if you want to be successful at losing weight is because it can reduce your appetite. Ending the day with a calorie deficit is one of the best ways to drop pounds, and when you’re eating less throughout the day, plus staying physically active and burning calories, you’re going to see results. Eating foods with high amounts of soluble fiber will slow down your digestive process, and you’ll find that your appetite isn’t what it used to be. 
  • Helps the good bacteria in your gut. Your gut is home to a variety of bacteria, including organisms that help break down food and absorb nutrients into the body. The fiber that helps the bacteria continue to do their job is known as prebiotic fiber, which feeds the bacteria. When your gut bacteria is well fed by this type of fiber it helps you maintain a healthy weight and improves your immune system and blood sugar levels. 

So yes, fiber can help you lose weight, but it’s important to differentiate between the two types. Both are necessary for a healthy diet, but in order to see weight loss, you’ll want to find foods that are high soluble fiber.

Additionally, there are soluble fiber supplements available that can benefit a lot of folks. If you find that it’s difficult to include foods with high amounts of soluble fiber, consider speaking to your healthcare provider about a fiber supplement. 

Fiber rich foods for weight loss

What food is highest in fiber? (and how to include it in your day)

You have lots of choices when it comes to fiber rich foods. Image courtesy of Unsplash.

Fiber can help you with your weight loss journey, but did you also know that it can:

  • Maintain healthy bowel movements
  • Lower cholesterol
  • Control blood sugar levels

This is why a high fiber diet may be just what you need to maintain a healthy lifestyle and help you reach your goals. Most people do not get enough recommended fiber, which is around 25-38 grams each day, depending on age and sex. But if you’re ready to get more fiber rich foods into your daily routine, you’re going to want to try these options out ASAP!

  1. Legumes: 13-16 grams fiber per cup

If you really want to up your fiber count easily, you can’t go wrong with adding more peas, beans, and lentils into your day. One of the best ways to do this is by adding them to soups or salads. Lentils and beans are super easy to include in any soup, and they immediately take on the taste of the broth, spices, and herbs you’re including anyway. You can also cook legumes and then serve them cold on top of a healthy salad to increase your fiber intake. Splash on some vinegar and oil and you have an easy lunch or dinner.  

  1. Chia seeds: 10 grams of fiber per one ounce

While you may only have seen chia seeds sprinkled on items at a coffee shop, they are actually an excellent source of fiber as well. In order to get the full benefit, you’re going to want to soak the seeds in water overnight, so that they create a gelatinous spread. This makes them easy to include on a piece of toast or as a topping in your morning oatmeal. Like legumes, these seeds will absorb the flavors of whatever else you’re including, such as peanut butter or nuts. 

  1. Raspberries: 8 grams of fiber per one cup

Who doesn’t love the tart taste of fresh raspberries? With 8 grams of fiber per one cup, they’re incredibly easy to eat anytime of day. Choose to pop them in your mouth as a great snack, or top your Greek yogurt or oatmeal with them for a fiber boost. 

  1. Whole wheat spaghetti: 6 grams of fiber per one cup

Ditch the enriched spaghetti with almost no fiber and replace it with whole wheat pasta, which is becoming more available on grocery store shelves. You can choose from all types of pasta shapes as well, not just spaghetti. There’s no taste difference when it’s paired with your favorite tomato or olive oil based sauce! Include some veggies or add a salad and you’re set for dinner.

  1. Bran flakes: 5.5 grams of fiber per ¾ cup

If your go-to morning breakfast is cereal, consider finding one that has bran flakes. However check the ingredients list to ensure that bran is the #1 ingredient, and that the fiber content matches it. Cereals like raisin bran or all bran might also have high amounts of sugar in them, which you don’t want to add to your diet.

  1. Pears: 5.5 grams of fiber per 1 medium pear

Pears are a great snack, and with a good amount of fiber to keep you feeling full. There are a variety of pears—bosc, anjou, bartlett, comice—and any of them would make a delicious (and healthy) snack. You could also cut up pears and include in a meal—pork recipes go great with pears!

  1. Broccoli: 5 grams of fiber per 1 cup chopped

Steamed broccoli is super easy to make, and it makes a great side dish for lunch or dinner. With 5 grams of fiber in each chopped cup, including broccoli is the right choice when you want to feel satiated. 

Include this fiber rich snack bar to help you lose weight 

Make sure to stock up on these convenient fiber-filled snacks

You can take this high fiber bar with you on the go for a filling snack anywhere. Image courtesy of Diet Direct

If you want a convenient way to get more fiber into your diet, then you’ve definitely got to pick up BariWise's Protein & Fiber Bar, which comes in two delicious flavors and has only 160 calories. These bars contain 15 grams of protein and 9-10 grams of fiber that is going to keep you full until your next meal. No more worrying about feeling hungry, simply grab one of these filling bars that have all the fiber, and none of the extra sugar or carbs.

What fiber rich foods will you include on your weight loss journey?

It’s easier than you think to increase the amount of fiber in your daily diet. And when you do, you’re going to love the results!