Fiber is a form of carbohydrate usually found in plants. It gives the stomach the feeling of fullness in that the body lacks the enzymes needed for its digestion.
We only know protein, fats, and carbohydrates as the essential nutrients, but fiber needs to be added to this list. This is because many people do not know the amazing benefits of fiber.
Among the benefits are:
- It helps to reduce one’s risk of cancer,
- Lowers high blood pressure,
- Supports cardiovascular health,
- It helps to maintain a healthy blood sugar level- it slows down the process through which the body absorbs sugar after a meal.
- Reduces the risk of having a heart attack.
According to the 2015-2020 Dietary Guidelines for Americans, the recommended fiber dosage for women aged 19-50 years per day is 25-28 grams, while for men from the age of 19-50, the dosage per day is about 30-34 grams.
However, this does not mean that you should feed on cereals all through the day. You can have the recommended dosage by adding any fiber foods into your diet. And in this case, we will be looking at fiber-rich grains, fruits, and vegetables inclusive.
1. Black Beans
Black beans are an excellent source of protein and dietary fiber. It contains 12.2 grams of fiber per cup serving, and this makes it an ideal fiber-rich food for weight loss.
To get the full benefit,
- soak black beans in water and leave it overnight.
- Boil the beans the next morning, and you can add it to your salad for lunch.
- You can decide to spice it up by adding chili- this you can have as dinner.
Avocado is another of the fiber-rich food for weight loss in that it will keep you full all through the day. It contains a healthy amount of fiber- 9.8 grams per cup serving.
Avocado helps to curb excessive hunger, and the potassium in it keeps your stomach full without the feeling of bloating.
Asides from the bloat-banishing potassium that it contains, it also contains vitamin K and monounsaturated fats. Monounsaturated fats help to ensure and keep the heart-healthy, and Vitamin K helps to strengthen the bone.
You can treat yourself to this fantastic fiber-rich fruit by adding some slices to your salad or sandwich. Yum!
Amaranth is a highly nutritious and gluten-free grain. It is a good source of iron, manganese, calcium, and phosphorus, and a cup of amaranth contains 26.90 grams of fiber.
To enjoy this, you can;
- Use it for baking- cookies, cakes, muffins, and a lot more.
- Make porridge with it and serve it as breakfast.
- Grind it to make gluten-free flour.
- Add it to your fresh veggies and serve for dinner.
Whether it is blueberry, blackberry, strawberry, or any other berry variety, it is suitable for weight loss. A cup of berries contains 7.6 grams of fiber.
Not only are they sweet, but they are also full of nutrients, and they have low calories. They are also full of antioxidants that help to ward off diseases in addition to their fiber components.
Berries contain a healthy amount of sugar that will help you cut down reasonably on artificial sweeteners. Artificial sweeteners and sugar contains excess calories and can constitute weight gain.
You can add berries to your salads, smoothies, cereals, and you can snack on them to enjoy the benefits.
This beautiful aromatic fruit is an excellent source of soluble and insoluble fiber. A cup of dried peach contains 6 gm soluble fiber and 7 gm insoluble fiber.
It is also rich in vitamins A, C, and K, magnesium, potassium, phosphorus, and calcium. You can add dried peaches to your breakfast oats or add it to your smoothies or roasted turkey or chicken.
Spinach and other green vegetables do not contain many calories- this allows you to satisfy yourself by eating as much as you want. It is a great weight-loss food that contains essential nutrients such as copper, manganese, calcium, iron, and vitamins A, C, K, E.
Spinach contains thylakoids, and this helps to prevent constant cravings and hunger, thereby increasing weight loss by 43 percent.
This is another high-fiber grain. A cup of barley contains about 31.20 gm 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 stew for dinner.
Bulgur is another fiber-rich food for weight loss. It contains 8.2 grams of fiber per cup, and it contains whole wheat. It is a good staple food and can be used to make tabbouleh by adding garlic, parsley, diced tomatoes, lemon juice, and a bit of olive oil.
Green peppers contain a high amount of vitamin C, which is known to be a fat burner. By adding green pepper to your food, you will not only lose weight, but it will also make your body digest iron fast.
In addition to this, hot chili peppers help send a message to the brain, which in turn creates a feeling of fullness in the stomach. This is to help cut down on the amount of food consumed in one sitting. You must include peppers in your diet if you are trying to lose weight.
Chestnut is another fiber-rich food for weight loss. This nut is rich in folate, vitamin C, zinc, calcium, monounsaturated fats, and phosphorus. When consumed, a cup of chestnuts contains 16 grams of fiber, and this can trigger weight loss.
Chestnuts can be enjoyed alone as a snack or by adding to a cup of low-fat frozen yogurt for additional benefits.
A high fiber diet packs many health benefits which include weight loss. Although fiber is a carbohydrate, it is not easily digested. This makes it even more satisfying, leaving you full.
Fiber-foods do all of the above without adding calories or increasing blood sugar levels. That means you can enjoy a large serving of fibrous foods without the fear of adding weight. Amazing, right?
Start enjoying these delicious foods now!