Want to Lose Weight? Load Up on Fiber

Eating more fiber can help you lose weight because fiber is low in calories but helps you feel satisfied. Fiber has loads of other health benefits, too. Whether you want to lose weight or not, fiber helps maintain good heart health, keeps your stomach healthy (which is important in weight management), can reduce your risk of diabetes and certain cancers, and promotes regular bowel movements.

According to a recent study published in the Annals of Internal Medicine, adding at least 30 grams of fiber a day to your diet can help you lose a significant amount of weight, even if you don’t make other changes to your diet.

Fiber is found in plant-based foods. Adding more vegetables, fruits and whole grains can help you reach the recommended daily intake of fiber.  Women need at least 25 grams of fiber per day (36 grams for men), according to The Dietary Guidelines for Americans. However, health experts say that 90 percent of Americans are not getting enough fiber.

Eat Fiber-Rich Foods To Lose Weight

Here are 7 of our favorite foods that leave you feeling full while helping to shed any extra pounds.

1. Apples

One medium apple (about 180 grams) contains 4 grams of fiber; while a large apple (3¼-inch diameter) has 5g. Note: Eat the apple peels because that’s where the most fiber is!

2. Green Beans

One cup (100g) gives you 4 grams of fiber, plus a good amount (30% daily value) of vitamin C.

3. Sweet Potatoes

A medium unpeeled baked sweet potato provides 5 grams of fiber. It’s also packed with nutrients—438% daily value of vitamin A, 37% daily value of vitamin C, plus potassium, vitamin E, iron, magnesium and phytochemicals like beta-carotene, lutein and zeaxanthin. All that for just 103 calories.

4. Raspberries

Just a cup of raspberries has 8 grams of fiber. Considered as one of nature’s super fruits, raspberries are an excellent source of antioxidants, heart-healthy and anti-inflammatory.

5. Strawberries

A cup of whole strawberries provides 3 grams of fiber and more than the daily recommended dose of vitamin C—an antioxidant that can protect your skin from the sun.

6. Chickpeas

Half a cup of chickpeas (about 100g) has a whopping 17 grams of fiber! Chickpeas contain vitamin B6 and folate which are essential in forming healthy new cells. They keep you fuller for longer, preventing you from stuffing unhealthy snacks.

7. Almonds

Almonds (and almost every other edible nut and seed) have been known for their high levels of healthy protein, but they’re also good sources of fiber. One-fourth cup has about 3 grams of fiber.

Source: Eating Well