The best 10 foods rich in fiber that will help you to lose weight

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Best 10 fiber rich foods to lose weight

Fiber will have a beneficial effect on our health because it contributes a lot of nutrients naturally. In addition, it will help us prevent diseases, improve digestion, reduce the risk of diabetes and other health problems. In this case, we will look at the top 10 foods rich in fiber to lose weight. However, there are two types of fiber: soluble and insoluble fiber; both will benefit our body, so there is no need to worry.

Losing weight can become a real challenge if you are not clear about the best foods that should be eaten. In this case, fortunately, there are many foods rich in fiber to lose weight, between fruits and vegetables. Some are carrots, papaya, kiwi, broccoli, and others. Therefore, if you want to stay healthy, it is important to eat vegetables and fruits every day. Here’s our list of ten of the best fiber foods:

1) Peas

the top 10 best foods for fiber peas

The advantage of this vegetable is that you can add them to salads, rice, stews, and more. With only one cup of peas, we will obtain 8.6 gr. of fiber. They are so easy, and there’s no excuse not to eat more of them!

  • One cup of peas contains about 118 calories
  • One cup of peas has 8 grams of protein
  • Peas contain many antioxidants that provide many benefits, including but not limited to increased energy, strong immune system defense, and anti-aging properties.
  • Peas also are known as an anti-inflammatory food. Inflammation is linked to cancer, heart disease, Alzheimer’s, and even osteoporosis. Adding just one cup of peas to your diet each day can help prevent age-related disease and even help to prevent wrinkles.
  • Because peas are so high in fiber, they are excellent for regulating blood sugars. Insulin resistance is commonly associated with prediabetes, and peas can help fight the onset of diabetes or help prevent the onset of this terrible disease.
  • Peas are especially great concerning losing weight because you can use them as a “filler,” that is, you can fill your plate with peas, and you are consuming a powerful vegetable that, due to their low-fat content, will fill you up without filling you up with fat.

Peas are an incredibly versatile vegetable. Add them to soup, make a salad with them, or even a main dish. They are cheap and plentiful, so there is no excuse not to add this robust fiber-rich food to your diet today.


Related: The Top 12 Metabolism Boosting Superfoods That You Should Be Eating


2) Sweet potato

sweet potato excellent fiber rich food

It is one of the best fiber-rich vegetables. In fact, with a sweet potato of average size, we will get eight gr. of fiber. You can prepare it in a delicious soup or cook it in the pan with a pinch of olive oil.

  • In addition to their immense fiber, sweet potatoes are a major source of beta-carotene and Vitamin A. This makes sweet potatoes especially effective at helping our bodies fight off infection and stave of disease.
  • Sweet potatoes help regulate blood sugars and, in turn, fight the signs of prediabetes like that of insulin resistance. They can help prevent diabetes, but they can also help manage diabetes.
  • The content of magnesium present in sweet potatoes can also very much help against fighting stress and even depression. Sweet potatoes even can lower depression rates concerning PMS in women.
  • Sweet potatoes have a natural abundance of a nutrient known as choline. Choline is scientifically known to lower cellular inflammation. Inflammation is a major cause of the age-related decline and the onset of cancer and heart disease.
  • Sweet potatoes are also shown to benefit both the hair and skin. That’s right, being high in Vitamins A, C, and E makes sweet potatoes excellent for these purposes. Vitamin A is well known to help stimulate collagen production and help heal and protect sun-damaged skin. Vitamin E has anti-oxidative properties that can help to reduce oxidative stress that can contribute to hair loss conditions like alopecia. Vitamin C also helps aid in the production of collagen in the skin and helps to reduce inflammation.

The soluble and fermentable fiber contained within sweet potatoes naturally provides many weight loss and regulation properties. This is partly due to the fibers’ ability to make you feel fuller and for longer. Ultimately this leads to less snacking throughout the day and more readily available energy. So you have absolutely no reason whatsoever to not overindulge in this potent fiber-rich food.


Related: Top 3 Most Powerful Superfoods for Both Dieting and Nutritional Health


3) Broccoli

fresh organic broccoli for fiber

You can mix it with steamed water, add a little lemon juice with spices and serve it as an appetizer. With only one cup, you will get 4.7 gr. of fiber.

  • Not only is broccoli a great source of fiber, but it’s also packed full of other nutrients like protein, iron, potassium, calcium, magnesium, and Vitamins such as A, C, E, K, and B Vitamins.
  • Broccoli is chocked full of antioxidants that help to repair and guard against the damage that free radicals can do to the cells in your body. This is especially true for cells in the eyes, and this is due to the antioxidants that are known as lutein and zeaxanthin.
  • Broccoli contains a nutrient known as sulforaphane that is linked to reducing blood sugar; lowered cholesterol can fight disease.
  • Broccoli is especially known for its cancer-fighting properties. This, partly due to antioxidants, and further broccoli is a great food to prevent the onset of cardiovascular disease by reducing cholesterol.

As we can see, broccoli is extremely important for health, but this is not all; broccoli can also help you lose weight; eating broccoli can act as food that fills you up and keeps you full. so go ahead and make a broccoli soup or salad, and the dietary fiber will keep you losing weight instead of putting on weight.

4) Avocado

organic avocado fiber-rich superfood

The creamy and delicious avocado is a great source of fiber. With an average-sized avocado, we will have 10 grams of fiber. In addition, it is also good to get healthy fats that help lower cholesterol.

  • Avocados (depending on their size) typically contains 160 calories, 2 grams of protein, 15 grams of healthy fat, and 2 grams of carbs
  • Avocado can help boost metabolism by enabling those hormones in the body that can shut down fat storage and boost the metabolic rate. Surprisingly, avocado contains more potassium than bananas, which is especially important because potassium is a nutrient that many people are known to be deficient in. Potassium can benefit the heart and is known to help lower blood pressure naturally.
  • Chocked full of monounsaturated healthy fats that help burn fat by activating the metabolism. Also a great source of antioxidants that facilitate blood flow and lower inflammation.

Avocado contains a huge amount of fat; it’s one of the fattiest plants in existence, but this comes with a healthy twist as this fat comprises mainly of oleic acid variety. This is a monounsaturated form of fat known for its ability to help reduce inflammation, not unlike olive oil.

5) Lentils

lentils fiber-rich food lose weight

Lentils, Probably one of the best foods rich in fiber to lose weight. One cup of this food gives us 15.6 grams of fiber, really not a large amount to get the necessary nutrients for a healthy diet.

  • There are multiple health benefits of lentils to be gained if eaten in moderation. According to Purdue University, lentils contain an astronomical 4 grams of fiber per 100-gram serving, or 8 grams per 200-gram serving. To put that in perspective, New York University’s Langone Medical Center listed the fiber count of many fruits, vegetables, legumes, and cereals. Only all-bran cereal has the equivalent number of grams of fiber per serving.
  • Lentils are also a good source of vitamins and minerals. In particular, lentils offer high amounts of folate and magnesium. Folate helps one’s metabolism, while magnesium aids in blood flow and oxygenation.
  • Lentils also offer a wide variety of B vitamins, Potassium and Zinc. One would be hard-pressed to find a healthier nutritional source than lentils, weighing in at about 230 calories per cooked cup and no fat.
  • Because they are so high in fiber, lentils put a strain on the digestive tract in the effort to break the food down into nutrients that are easily absorbed. Over-eating lentils in digestive tract sufferers can lead to abdominal pain, nausea, vomiting, and problems associated with gas.

Related: Foods That Can Help You in Your Fight Against Menopause Symptoms


6) Pumpkin

pumpkin fiber rich superfood

Another vegetable that will help us obtain fiber. It is highly recommended to eat it in winter, and a single cup contains 2.7 gr of fiber. Fresh is best for taste, but canned pumpkin does not lose its nutritional value so that you can enjoy it in either form.

  • Just a one-cup serving of cooked pumpkin contains 1.75 g of protein, 2.7 g of fiber, just 50 calories, 0.17 g of fat, and 12 g of carbohydrates. This one cup serving holds 200 percent of the recommended daily allowance of Vitamin A, 20% of Vitamin C, and 10 percent of Vitamin E, riboflavin, potassium, and manganese.
  • Pumpkin surprisingly is a well-known source for the powerful antioxidant beta-carotene. This antioxidant is converted in our bodies into Vitamin A and, in turn, protects cells against oxidative damage.
  • Pumpkin can protect our bodies from the risks of cancer heart disease along with preventing cell damage from aging and the related degeneration that goes along with it. Like so many other fiber-rich foods, pumpkin can help regulate blood sugar, thus preventing the risk of developing diabetes or helping those with diabetes manage blood sugar.

Pumpkin is oftentimes overlooked but this should change partly due to its fiber content and otherwise due to its high nutritional content without many of those added calories.

7) Pear

fresh organic pears for fiber

It is a very nutritious fruit. A pear of average size, with the skin included, contains 5.5 grams of fiber. It is advisable to eat it with the skin because we will not lose any nutritional value.

  • One medium-sized pear contains 102 calories, 0.5 g of protein, 206.5 mg of potassium, 12 % the daily intake of Vitamin C, 5% Vitamin B-6 and 3% Magnesium. A single pear can provide 18% of the daily recommended fiber in the body.
  • Pears can help the fight against cancer. The texture of pears can act as an abrasive agent in the body’s digestive tract, and certain cancer-causing agents can be removed through the regular consumption of pears.
  • Concerning losing weight, pears do contain sugars; however, they are naturally occurring sugars and only 100 calories, so the benefit of the fiber far outweighs the damage the sugars could be causing to your weight loss goals. You will feel full for a longer time like many of the other fiber-rich foods in this post, leading to less snacking and an overall boost in energy.

Free radicals mutate healthy cells within the body into potential cancer-causing or disease-causing cells. That’s why the antioxidant content of pears is so mutually beneficial to the removal of these free radicals and the healthy functioning of cells within the body. Some of the antioxidants abundant in pears are Vitamin C, Vitamin A, and certain flavonoids such as beta-carotene, lutein, and zeaxanthin. They are all effective at fighting off free radicals.

8) Brussels sprouts

organic brussels sprouts for fiber

We have many options for preparing Brussels sprouts, such as steaming, baking, or stewing. One cup of this vegetable has 4.1 grams of fiber.

  • Brussels sprouts are an especially great high fiber food because they are so low in calories yet extremely high in Vitamins and minerals.
  • From only a one-cup serving of 156 g of cooked Brussels sprouts, you can expect 56 calories, 4 g of protein, 12 g of carbs, and 4 g of fiber. Along with those great nutritional benefits, you can also expect 274% of the recommended daily intake of Vitamin K, 162% of Vitamin C, 24% Vitamin A, 24% of folate, and 18% of manganese.
  • Another one of the many benefits of adding Brussels sprouts to your diet is the high content of antioxidants. Many studies have been published in recent times outlining how just consuming 2 cups of Brussels sprouts to your diet can help to reduce oxidative cellular stress by a whopping 28%.

One antioxidant that has shown exceptionally high promise, kaempferol, has been studied extensively and shown to help reduce cancer growth while also promoting heart health. It has this effect due to it reducing inflammation. In addition, Brussels sprouts by volume have an exceptionally high nutritional content of kaempferol.


Related: Irritable Bowel Syndrome – The Mediterranean Diet Can Help


9) Raspberries

organic raspberries fiber rich

It is a delicious fruit to eat in the snack. With a cup, you will get 8 grams of fiber, but it is advisable due to the calories to only eat half a cup to satisfy your appetite.

  • Raspberries are not only a delicious treat; they have very well-known health benefits. Raspberries are beneficial in decreasing the risk factors for many common diseases, including but not limited to obesity, diabetes, heart disease, and the ant oxidative nature of these berries can even help protect against certain cancers. Ketones are another naturally occurring nutritional benefit that is thought, although not completely proven to help fight weight loss.
  • For a one-cup serving of raspberries, you can expect the following: 65 calories, 185.7 mg of potassium, 15 carbs, 8 g of dietary fiber, 1.5 g of protein, 53% of the recommended daily intake of Vitamin C, 4% iron, 5% Vitamin B-6, 6% magnesium and 3% calcium.

The flavonoids in raspberries are especially in abundance. They have so many health benefits, including some of which are: anti-aging properties that are thought to help protect an aging brain against cognitive decline, lowering the risk factors of cardiovascular disease, preventing the damage from free radicals within the body leading to less incidence of certain types of cancer, regulating blood sugar in those with prediabetes symptoms like insulin resistance and helping to maintain proper digestion.

10) Apple

organic apples for fiber super food

Like the pear, it is a rich fruit that should be consumed with skin to take advantage of all its properties. We will obtain 4.4 grams of fiber with an apple of regular size.

  • The nutrition you can expect from one medium-sized apple is: 95 calories, 25 g of carbs, 14% of the recommended daily intake of Vitamin C, 6% potassium, 5% Vitamin K, 4% manganese, and copper, along with Vitamins A, E, B1, B2 and B6.
  • Polyphenols are a huge nutritional part of the apples nutritional benefits from this amazing fruit. Surprisingly enough, it’s the skin on the apple that has such a high content almost half the fiber and polyphenols.
  • Apples are an effective food for losing weight due to their fiber and water content. The fiber and water both work to make you feel fuller and for longer. Studies have shown that people who consumed an apple with a meal typically consumed 200 fewer calories than others who hadn’t.

As you can see, there are many foods rich in fiber to lose weight and are perfect for eating daily. It would be best if you only thought about the best way to add them to your diet. The fruit can be consumed in snacks, in the case of vegetables can vary in the main meals.


The Health benefits of fiber

Definition: What are dietary fibers?
Dietary fibers are components of food that the human body cannot digest. These are primary substances from plant foods in the carbohydrate group, such as cereals, fruits, and vegetables. These products provide either water-soluble (such as in fruits and vegetables) or non-water-soluble (such as in meal and bran) dietary fiber, in addition to other vital nutrients.

There are four types of dietary fiber.

Water-insoluble dietary fibers and fibrous substances.
These dietary fibers are found in the bran of various cereals such as wheat, oats, barley, and soy. They are also found in the outer layers of fruits, vegetables, seeds, or nuts. They are, for example, cellulose, the main component of plant cells, and lignin, which serves as supporting material in plants.

Water-insoluble dietary fibers mainly contribute to increasing stool volume and stimulating intestinal peristalsis (bowel movement). These substances also benefit the intestinal microbiome, the totality of all microorganisms in the digestive tract. In addition, they lower the pH value of the intestinal environment and are particularly beneficial in treating constipation in connection with irritable bowel syndrome.

Water-soluble – or rapidly fermentable dietary fibers
Water-soluble dietary fibers are found in most types of fruit, but also oats, barley, or legumes. They swell up in combination with liquid and increase the intestine’s movements.

Furthermore, they serve as food for certain intestinal bacteria. These bacteria convert what is indigestible for us into short-chain fatty acids, which in turn have a health-promoting effect on humans. For example, they regulate blood sugar levels, reduce inflammation and lower the risk of heart attack or diabetes.

Resistant starch
The so-called resistant starch from rice, legumes, and potatoes cannot be split, i.e., digested, by human digestive enzymes. In its function, it is similar to water-soluble dietary fiber.

Oligosaccharides
Oligosaccharides are carbohydrates consisting of several compound simple sugar molecules. As a result, Bifido and lactic acid bacteria of the intestinal flora are promoted, thus improving overall intestinal health. As prebiotics, these dietary fibers positively influence the bacterial composition of our digestive tract.

They are particularly found in beetroot, chicory, garlic, asparagus, onions, and soybeans. In addition, the oligosaccharide inulin is available in pure form in pharmacies and health food stores.

Tip:
If you are prone to flatulence, never eat fruit as a dessert or main course. The combination of starch and fruit acid can lead to fermentation. You should therefore eat fruit separately or as an appetizer.

Function: What is the role of dietary fiber in the body?
Unlike other animals, such as ruminants (e.g., cattle, sheep, goats), the human intestine cannot digest dietary fiber. The molecular structure of these carbohydrates cannot be broken down and utilized by our digestive juices. They reach the large intestine almost undigested, which has a beneficial effect.

In combination with liquid, dietary fibers swell in the gastrointestinal tract. They increase the volume of the food and stimulate intestinal activity. As a result, the intestinal contents are transported more quickly. As a result, the time it takes for digestive residues to be excreted is shortened.

This has a positive effect on digestion. When food passes through the intestines more quickly, less water is extracted. As a result, it can be excreted more easily. In addition, the swollen dietary fibers cause a longer feeling of satiety. However, these are not the only benefits of a high-fiber diet.

Dietary fiber ensures a healthy intestine
Part of the dietary fiber is broken down into short-chain fatty acids and gases by bacteria in the large intestine (fermentation). The gases and fatty acids produced during fermentation make the stool softer and more voluminous. Among other things, this can help reduce the formation of hemorrhoids.

Did you know.
Dietary fiber counteracts diverticulitis. This is a colon disease in which the intestinal wall forms protrusions that can become inflamed. Pain, vomiting, and diarrhea are the results.

Common cause: digestion that is too slow.

Accelerated bowel emptying after a high-fiber diet prevents these bulges. Most dietary fibers enter the large intestine undigested. However, the food pulp swells in the large intestine due to its water-binding properties. As a result, the stool becomes larger and softer.

Dietary fiber strengthens the intestinal flora and thus the immune system.
These carbohydrates strengthen the intestinal microbiome. These are the entire microorganisms of our digestive tract. These are mainly bacteria involved in digestion and in no way harm us! On the contrary, if the intestinal flora is out of balance, it affects our immune system and, according to studies, also our mood positively. Therefore, it is of great advantage to maintain the intestinal flora utilizing dietary fiber:

Water-insoluble dietary fibers ensure a regulated pH value in the intestine.
Water-soluble dietary fibers serve as food for those intestinal bacteria and are converted into healthy fatty acids.
Oligosaccharides as prebiotics promote the healthy lactic acid bacteria in our intestines.
Dietary fiber prevents colon cancer.
In 2005, a Europe-wide study led by the International Agency for Research on Cancer showed that dietary fiber helps prevent cancer. The study examined the eating habits of more than 500,000 Europeans. An intake of an average of 30 to 35 g of dietary fiber reduced the risk of developing colorectal cancer by 25% compared with those subjects who ate only 15 g of dietary fiber.

The reason for these surprising figures is that dietary fiber accelerates stool elimination. As a result, carcinogenic substances in the food pulp come into contact with the intestinal mucosa for a shorter time.

Harmful substances and toxins are also bound by dietary fiber and rendered harmless. Thus, disease triggers such as heavy metals or pesticide residues pass through the intestines without causing problems.

Dietary fiber keeps us healthy
Dietary fiber lowers cholesterol levels.
Water-soluble dietary fibers from fruits, grains, and legumes bind bile acid in the intestines, then excreted. The body must now become active. To form new bile acid, the body needs cholesterol from the bloodstream. This is where LDL, the “bad” cholesterol, comes into play. This lowers the level of harmful cholesterol in the blood. The HDL cholesterol, which is kind to the blood vessels, is retained.

The short-chain fatty acids produced during water-soluble dietary fiber also prevent the production of LDL cholesterol in the liver. As a result, the blood vessels remain free of deposits, do not narrow, and reduce the risk of suffering a heart attack.

This was also confirmed by a study conducted by the University of Marseille in France. The researchers analyzed the dietary behavior of more than 12,000 subjects over several years. The result: the intake of at least 30 g of dietary fiber daily reduced the risk of coronary artery disease by 34%. The risk of heart attack also fell by 27%.

Dietary fiber reduces the risk of diabetes.
Water-soluble fiber slows absorption and sugar (glucose) uptake in the small intestine. This has a positive effect on the regulation of blood glucose levels. It remains constant longer and does not rise or fall from one moment to another.

A low blood sugar level leads to tiredness and weakness, so we quickly have to eat sugary food or drink again. If the sugar level stays at one level for longer due to the fiber, we feel fuller for longer. People with diabetes also benefit. The swelling agents also cause insulin levels to rise more slowly.

Dietary fiber helps people lose weight
Because of their high fiber content, high-fiber foods require longer chewing. This enables us to perceive when the feeling of satiety sets in and hunger fades. Because water-soluble fiber swells in the gastrointestinal tract, the portion is larger and feels full longer. The fat and calorie content is also relatively lower in a high-fiber diet.

Dietary fiber lowers blood pressure
Various studies confirmed that high-fiber diets could positively influence blood pressure. Study participants who regularly consumed sufficient fiber were less likely to develop high blood pressure during the study period than those with lower fiber intake.

Dietary fiber protects teeth
Teeth also benefit from high levels of dietary fiber. High-fiber foods must be chewed well because they can only be swallowed with sufficient saliva. Chewing stimulates the gums and cleans the tooth surfaces. In addition, the saliva washes around the teeth and helps damage buffer acids that would otherwise attack the enamel and promote tooth decay.

 

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