Fibre is an important nutrient that is mostly not considered. It is basically a carbohydrate that cannot be digested by the gut. It is classified as soluble and insoluble Fibre. Insoluble Fibre adds bulk to the diet and helps in clearing up the digestive tract whereas soluble Fibres have a role to play in weight loss and boosting up the metabolism of the body. This is the best High Fiber Foods List To Lose Weight Naturally.
High Fiber Foods List To Lose Weight
Whole Grains
Whole grains refers to oats, wheat, barley, quinoa, buckwheat and brown rice. They are filled with Fibre which helps in clearing the gut and aids in weight loss. Whole grains are often packed with outer covering also referred as bran which helps in providing Fibre. Refining Whole grains removes their outer covering and loss of nutrients too making them less efficient and nutritive. According to Food and Administration when Whole grains are used in food as snack it should be the first ingredient on list.
Apples
Being a high Fibre food, apple helps in weight loss too. Apples are made up of 80% water and remaining is Fibre. Apple consumption does provide Fibre to the diet. Depending upon the size of apple the Fibre content vary. Basically an apple provides 4 grams of Fibre. Apples are quite filling upon consumption because of Fibre in it. They contain soluble Fibre which can help in lowering the blood and cholesterol levels and aids in weight loss too.
Dried Fruits
Sorbitol is a natural sugar that occurs in dried foods which helps in clearing bowel movements. Dried foods such as figs, prunes and dates helps in providing Fibre upon consumption which helps to deal with problems such as constipation. If dried fruits are consumed in excess amounts it can lead to diarrhoea so they have to be consumed in small amounts.
Potatoes
Whether you pick up any potato such as sweet potato, red potato and even the white potatoes all of them are considered as good source of Fibre. One small potato around 100 grams usually provides about 3 grams of Fibre in it.
. Potatoes have a wrong reputation in adding up the calories regards which gain weight easily. If they are boiled and consumed the same potatoes can help in many benefits besides providing Fibre. Fibre in potatoes can help in protecting intestines from harmful bacteria.
Nuts
Each serving of nut such as almonds, pistachios, sunflower seeds and even flax seeds all of them roughly provides about 3 grams of Fibre in each serving. The Fibre in almonds have beneficial provides beneficial effect on gut which supports beneficial gut bacteria. Pistachios are even high in Fibre which is good for the gut bacteria. Nuts butters are also packed with Fibre.
Avocados
We all know the benefits of avocados it provides. They are calorie dense and also source of healthy fats. They can be considered in variety forms such as salads, on toast, eggs and even salads. If guacamole is prepared out of avocados it can provide about 10 grams of Fibre in one serving which helps in weight loss besides providing various vitamins and minerals.
Berries
Berries are generally packed with various antioxidants, vitamins and minerals besides being rich in Fibre too. One cup of fresh berries Whether it could be blue berries or strawberries can provide about 4 grams of Fibre. Not only blue berries but raspberries and other berries also provide the same amount of Fibre. Besides providing Fibre berries also aid in weight loss as they are low in calories too.
Broccoli
Broccoli belongs to the cruciferous family of cabbage, cauliflower and kale making it nutrient dense. It is also rich in Fibre. One cup of Broccoli usually provides about 5 grams of Fibre which helps in keeping the digestive tract healthy and balanced which helps in losing weight.
Beans
Lentils, beans and other form of pulses can be taken in the form of salads of in form of stews and soups. Some beans which are named as edamame are steamed soybeans which is a great Fibre filled snack. Shelled edamame provides roughly about 9 grams of Fibre in quantity of 15 grams. Besides rich in Fibre they are a great source of protein too. Bean and bean flour is incorporated in cakes which is creating quality cakes according to research.
Chia Seeds
Chia seeds being so smaller in size are not only filled with nutrients but also they are rich in Fibre. 24 grams of chia seeds which is about 2 tablespoon provides about 8.3 grams of Fibre. Chia seeds are one among the high Fibre foods that helps in weight loss. Chia seeds can be soaked 10 minutes and then can be added to smoothies, shakes, salads and even yogurt.
Butternut Squash
Butternut Squash contains a type of Fibre that is not digestible. Eating Butternut Squash can help with persons who have diabetes and it can help with not to avoid blood sugars from rising. It has a low glycemic index which means that the carbohydrates are digested slowly. 1 cup of Butternut Squash contains roughly about 6.6 grams of Fibre in it which helps in keeping the weight Check.
Parsnips
Parsnips belongs to the family of root vegetable like of carrots etc. This vegetable is rich in antioxidants and it is highly nutritious. It has both soluble and insoluble Fibre in it which aids in weight loss. It also supports immune system. One cup of cooked or sliced parsnips contains about 5.6 grams of Fibre. Try to roast parsnips just like potatoes and enjoy it.
Flax seeds
These seeds are rich in antioxidants and are full of vitamins. They help in weight loss. About 30 grams of flax seeds contains about 7 grams of Fibre in it. You can use chia seeds in various recipes or in wheat dough too. Flax seeds can be roasted and then powder it and then can be used in fruit juices, milkshakes etc.
Chickpeas
15 grams of chickpeas contains about 6 grams of Fibre in them. Chickpeas are also a good source of protein and contains moderate amounts of calories and offer several vitamins and minerals. When consumed in any form chickpeas helps in keeping the appetite control and digests slowly thus providing fullness to the diet.
Collard Greens
Collard greens are an excellent source of vitamin A, vitamin C and vitamin K. They are also good sources of calcium, iron, vitamin B6 and magnesium too. One cup of cooked chopped collard Greens contains about 7.6 grams of Fibre in it. It’s Fibre helps in shedding off fats especially the waist areas.
This is the High Fiber Foods List To Lose Weight Naturally. These foods, you can add in your daily routine or you can combine these in your diets plans for weight loss.
Frequently Asked Questions
The best high Fibre diet is a combination of fruits and vegetables of which some of them are rich in Fibre and aids in weight loss. Lima beans, black beans, kidney beans ,avocados, broccoli are some of the high Fibre foods for weight loss.
Fibre foods include whole grains, pulses, roots and tubers etc. Different combination of foods can be tried for example quinoa can be taken along with roasted vegetables, oats can be taken along with milk, fruit purees can be taken along with nuts and chia seeds.
In order to increase the Fibre content try using more of soluble Fibre foods which helps in weight loss. Supplements of soluble Fibre can also be taken such as psyllium husk, glucomannan and inulin which helps in weight loss.
