17 High-Fiber Foods You Should Eat to Lose Weight

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17 best high-fiber foods

Want to lose weight and improve your health? Eat more of these 17 high-fiber foods.

Adding more fiber to your diet can help you lose weight and prevent weight gain. That’s even if you don’t make other changes.

Fiber is super-filling. You digest it more slowly than simple starches and sugars. 

One study reported that dieters who ate at least 30g of fiber a day but made no other dietary changes lost a significant amount of weight. 

Fiber is not only a great way to keep your appetite in check but also offers loads of other health benefits. 

The recommended intake for fiber is 25 grams for women and 30 grams for men per day (1).

Below, I listed 17 high-fiber foods to include in your diet. 

17 High-Fiber Foods

FOODSAMOUNTFIBER % DAILY VALUE
Split Peas1 cup16.3 g65%
Lentils1 cup15.6 g63%
Black Beans1 cup15 g60%
Lima Beans1 cup13.2 g53%
Artichokes1 cup10.3 g41%
Avocados1 cup10.1 g40%
Peas1 cup8.8 g35%
Raspberries1 cup8 g32%
Blackberries1 cup7.6 g31%
Coconut1 cup/shredded (80)7.2 g29%
Sweet Potato1 cup6.6 g26%
Broccoli1 cup5.2 g20%
Pears1 cup4.3 g17%
Beet Greens1 cup3.8 g15%
Brussels Sprouts1 cup3.3 g13%
Banana1 medium3.1 g12%
Apple1 cup3 g12%

Here are some healthy meal ideas to help include fiber into your diet.

Breakfast

For breakfast, try this berry chia smoothie recipe below. It’s loaded with antioxidants and bold with berry flavor. This berry chia smoothie will kick-start your day and help meet at least 49% of your daily recommended fiber intake.

  • 2 cups of mix frozen berries (strawberries, cherries, blueberries, raspberries, and pomegranates)
  • 1 tablespoon chia seeds
  • 1 cup almond milk
  • 1-2 tbsp honey

Directions: Mix all ingredients in a blender and blend until smooth. Pour into a glass and enjoy!

Fiber contains: 13.5 grams

You can also eat oatmeal with berries and a half banana in the morning if you’re not in the mood for smoothies.

For lunch: you can do a bowl of lentil vegetable soup with a piece of whole-grain toast. 

Snack: A hand full of nuts (cashew nuts, walnuts, almonds) check out the full list of healthy nuts here. 

Dinner: Baked salmon with roasted sweet potatoes and a kale salad on the side. Use avocado oil for the roasted sweet potatoes. 

The goal is to try to aim at eating at least 5-9 servings of fruits and vegetables daily.

Eat oatmeal, whole-grain cereal, or bran cereal for breakfast. Eat beans, split peas, or lentils at least once a week.

If you are gluten-free, avoid bread, pasta, and other wheat-related products.

Reference:

(1). https://www.nap.edu/read/10490/chapter/9

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