High-Fiber Foods You Should Eat

Best-Fiber-Rich-Foods-For-Weight-Loss

Do you really find it tough to look slim and smart? Do you want to get rid of the extra flab because you are concerned about your health? Then the best way to reduce weight without the hassle of lifting weights is to include high fiber foods in your diet.

Fiber is a type of food that cannot be digested by humans. It assists in bulking up the stools and augment the digestion and absorption time in large intestine. Moreover, it also helps in improving the metabolic rate, satiety and cleanses the bowels.

Therefore, we have handpicked best fiber-rich foods that will help you slim down and improve health. Let’s begin.

High Fiber Fruits for Weight Loss

Avocado

Avocado

Total Dietary Fiber: 17 g (Medium Florida Avocado), 9.2 g (Medium California Avocado)

Calories: 160

Insoluble Fiber: 13.9 g (Florida Avocado), 5.8 g (California Avocado)

Soluble Fiber: 3.4 g (California Avocado), 3.06 g (Florida Avocado)

Green avocados mostly comes from Florida and are highly soluble as compared California dark-skinned variety. Moreover, they are also rich in healthy fats the reduce inflammation. This is why the avocado must be your go-to-fruit. In breakfast, you can have it with eggs or in a salad for lunch or dinner.

Figs

Figs

Total Dietary Fiber: 24.30 g per cup (dried figs), 5.8 g per cup (common figs)

Calories: 279

Insoluble Fiber: 16.30 g

Soluble Fiber: 8 g

This granular and sweet fruit is one of the best sources of dietary fiber. It contains 24.30 grams of fiber per cup and rich in other nutrients such as folate, protein and vitamins A and K. You can add them to your lunch or for dessert.

Guava

Guava

Total Dietary Fiber: 8.9 g per cup

Calories: 112

Insoluble Fiber: 7.40 g

Soluble Fiber: 1.50 g

 

This tropical sweet fruit is the best source of fiber. A guava contains about 9 grams of fiber and has vitamins C and A, calcium, magnesium, potassium and phytonutrients. You can make guava juice for breakfast and have it as an evening snack.

Peach

peach

Total Dietary Fiber: 2 g per cup

Calories: 60.1

Insoluble Fiber: 1.20 g

Soluble Fiber: 0.80 g

 

This fruit is a great source of soluble and insoluble fibers. Dried peach contains around 13g of total dietary fiber. Moreover, it is also rich in vitamins A, C, and K, magnesium, potassium, calcium and phosphorous. You can add them to your breakfast, smoothies or roasted turkey or chicken.

Coconut

Coconuts

Total Dietary Fiber: 35.70 g (fresh, medium sized-coconut)

Calories: 1405

Insoluble Fiber: 31.80 g

Soluble Fiber: 3.90 g

 

Coconut is a fibrous one-seeded drupe. It has a liquid endosperm inside which is rich in vitamins and minerals. It is great for re hydration, better skin and weight loss. As the coconut ripens, endosperm transforms into edible flesh, which is rich in vitamin E and dietary fiber. You can have a grated coconut flesh to your breakfast bowl, or salad or eat it alone.

Also Read – 5 Foods to Keep You Healthy

High Fiber Vegetables for Weight Loss

Green Peas

Green Peas

Total Dietary Fiber: 8.80 g per cup

Calories: 134

Insoluble Fiber: 6.20 g

Soluble Fiber: 2.60 g

 

A single cup of green peas contains around 9g of fiber. It is a source of vitamins A and C, calcium, potassium, phosphorous and magnesium. You can add green peas to stir-fried veggies, mushroom stew, quinoa, or chicken.

Winter Squash

Winter Squash

Total Dietary Fiber: 6.70 g per cup

Calories: 82

Insoluble Fiber: 2.90 g

Soluble Fiber: 3.80 g

 

Winter squash is rich in dietary fiber and good carbs. It is also a source of the amino acid, which induces sleep by reducing stress. You can make a wholesome soup or grilled winter squash to your salad. Alternatively, have mashed squash with a sufficient portion of grilled chicken and other veggies.

Spinach

Spinach

Total Dietary Fiber: 5.10 g per cup

Calories: 7

Insoluble Fiber: 3.80 g

Soluble Fiber: 1.30 g

 

This vegetable not only adds flavor and color to your food but also beneficial for your health. You can have it with garlic cloves and a little of salt or add to your soup, wraps, stew, soup etc.

Okra

Okra

Total Dietary Fiber: 5.10 g per cup

Calories: 36

Insoluble Fiber: 3.10 g

Soluble Fiber: 2 g

 

Okra is not only delicious but also nutritious if you cook it in the right way. Wash the okra and pat it dry before chopping it. Do not overcook. Take it with pita bread, brown rice or flatbread. Alternatively, simply add boiled or grill okra to your rice bowl or salad.

Carrot

Carrot

Total Dietary Fiber: 5.20 g per cup

Calories: 82

Insoluble Fiber: 3 g

Soluble Fiber: 2.20 g

 

Carrots are highly beneficial for eyes as they are rich in Vitamin A. They are also rich in dietary fiber, and therefore you should consume them at least thrice a week. You can add raw carrots to your salad or vegetable/chicken stew.

Turnip Greens

Turnip Greens

Total Dietary Fiber: 5 g per cup

Calories: 29

Insoluble Fiber: 2.80 g

Soluble Fiber: 2.20 g

 

Turnip greens are rich in dietary fiber, vitamins, minerals, and other essential nutrients. They have anti-inflammatory properties that assist in fighting certain types of cancer. Add turnip greens to chicken, stew or salad.

Also Read – Best Foods to Boost your Brain

High Fiber Grains/Nuts/Seeds for Weight Loss

Flax Seeds

Flax Seeds

Total Dietary Fiber: 25.50 g per cup

Calories: 897

Insoluble Fiber: 11.70 g

Soluble Fiber: 13.80 g

 

They are rich in dietary fiber and healthy fats. A cup of flax seeds contains about 13 grams of soluble fiber and 12 grams of insoluble fiber. Therefore, it bulks up your stools, increases your satiety levels, and makes you eat less. You can grind flax seeds at home in order to retain the nutrients and add it to your oatmeal, salad, or a glass of fat-free milk.

Oat Bran

Oat Bran

Total Dietary Fiber: 14 g per cup

Calories: 231

Insoluble Fiber: 7.20 g

Soluble Fiber: 6.80 g

 

This is another high-fiber food known for its weight loss properties. It has 14 grams of fiber, out of which soluble fiber is 6.8 grams. Have two tablespoons of oat bran for breakfast or lunch for good results in just a few weeks. You can also add fruits to your oat bran bowl.

Barley

Barley

Total Dietary Fiber: 31.20 g per cup

Calories: 193

Insoluble Fiber: 24.4 g

Soluble Fiber: 6.80 g

 

Barley is another high-fiber grain. A single cup of barley contains about 31.20 grams of fiber. It is also good source of magnesium, potassium, vitamin B6, and iron. You can make barley porridge or add barley to oats or chicken or turkey stew.

Chestnuts

Chestnuts

Total Dietary Fiber: 16.70 g per cup

Calories: 350

Insoluble Fiber: 13.2 g

Soluble Fiber: 3.5 g

 

This delicious nut is a high-fiber food and its single cup contains 16 grams of fiber. . It is a rich source of vitamin C, folate, calcium, phosphorus, zinc, and monounsaturated fatty acids. You can have your low-fat yogurt an extra crunch by topping it with crushed chestnuts.

Almonds

Almonds

Total Dietary Fiber: 15.90 g per cup

Calories: 546

Insoluble Fiber: 14.3 g

Soluble Fiber: 1.6 g

 

Almonds are also a great source of healthy fats and dietary fiber. Soak 4-5 almonds in water overnight and take them in the morning with breakfast. You can add almonds to salads, desserts, pilaf, and curries.

Also Read – The Perfect Healthy Diet for Kids That They Will Love Eating

Fiber-Rich Legumes for Weight Loss

Black Beans

Black Beans

Total Dietary Fiber: 15 g per cup

Calories: 227

Insoluble Fiber: 6 g

Soluble Fiber: 9 g

 

They are a great source of dietary fiber and protein. A cup of black beans contains 12.2 grams of fiber. You can take in your diet by soaking them overnight and boiling the next day. Take them for lunch by adding some cilantro, fresh veggies, and a dash of lime. You can also cook them chili-style and have it for dinner.

Lima Beans

Lima Beans

Total Dietary Fiber: 13.20 g per cup

Calories: 216

Insoluble Fiber: 6.20 g

Soluble Fiber: 7 g

 

A cup of lima beans contains 7 grams of soluble fiber and 6.20 grams of insoluble fiber. They are rich in proteins, vitamins, minerals, and other phytonutrients. You can add lima beans to your quinoa (for breakfast), chicken salad (for lunch) or grilled salmon (for dinner).

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