Fiber-rich foods help you lose weight safely and effectively

Articles Aug 01, 2020 11:52

Fiber is an important substance, but many of us still do not guarantee the required amount of fiber. Fiber-rich foods are the main source of good for the body to function.

Fiber is the carbohydrate in plants that your body cannot digest. Although it is essential for intestines and health, most people do not reach the daily recommended level (RDA) of 25 and 38 grams for women and men.

There are two types of fiber, soluble and insoluble. Both types of fiber help increase your stool and can be used as a food source for good bacteria in the large intestine. Soluble fiber draws water into the intestines to soften stools and aid better bowel movement.

Fiber not only helps you feel fuller and reduces constipation but can also lower cholesterol and blood sugar. So we should add fiber-rich foods because it helps the digestive system work better.

Fiber-rich foods help you lose weight safely and effectively

Foods high in fiber help to lose weight effectively

Fiber is abundant in foods derived from plants. Fiber-rich foods that help with weight loss include beans and legumes, flaxseeds, asparagus, Brussels sprouts and oats.

If you are planning to switch to a high-fiber diet to help you lose weight, be sure to do this gradually so your body has time to adjust. Abdominal discomfort, cramps and even diarrhea are common side effects if you increase your fiber intake too quickly.

In addition, you need to combine high-fiber foods with a reasonable diet and exercise to be effective for weight loss.

1. Lima bean

Lima bean are an excellent source of fiber. One cup (172 grams) contains 15 grams of fiber. Lima bean contain pectin, a form of water-soluble fiber that will swell. This can delay stomach emptying and make you feel fuller longer, giving your body more time to absorb nutrients.

Lima bean are also rich in protein and iron, low in calories and almost fat free. Therefore, this is one of the foods high in fiber helps to lose weight effectively.

Fiber-rich foods help you lose weight safely and effectively

2. Beans Lima

Lima beans, also known as avocado beans, are large, flat, bluish-white beans. They mainly contain carbs and protein, as well as a small amount of fat.

Lima beans have a lower fiber content than black beans, but their soluble fiber content is almost equal. Lima beans also contain soluble fiber pectin, which has been linked to reduced blood sugar after meals.

Note that lima beans are poisonous when alive and should be thoroughly soaked and cooked before eating.

3. Avocado

Avocado originated from Mexico but has become popular all over the world. They are an excellent source of monounsaturated fat, potassium, vitamin E and fiber.

Rich in both soluble and insoluble fiber, avocados really stand out in fiber-rich foods. Compared to other popular fiber sources, they contain lower amounts of the antitoxin phytate and oxalate, which can reduce mineral absorption. It is also one of the foods high in fiber that helps with weight loss.

Fiber-rich foods help you lose weight safely and effectively

4. Sweet potatoes

Another high-fiber food for weight loss is sweet potatoes. Sweet potatoes are high in potassium, beta carotene, B vitamins and fiber. Just one medium-sized pack of sweet potatoes makes up more than 400% of the daily reference vitamin A (RDI) of vitamin A.

Therefore, sweet potatoes can make a significant contribution to your total soluble fiber intake.

Soluble fiber is important for weight control. The more you eat, the greater the release of intestinal hormones, which can help reduce appetite.

Watch next: Cut Down Your Belly Fat In Just 7 DAYS Without Going To GYM 

5. Broccoli

Broccoli is a cruciferous vegetable that grows well during the cool season. It is high in vitamin K, helps with blood clotting, and is a good source of folate, potassium and vitamin C. It also has antioxidant and anti-cancer properties.

Broccoli is a good source of dietary fiber and is one of the fiber-rich foods for weight loss, with 2.6 grams of fiber per 100 grams of broccoli, more than half of which is soluble. .

The high amount of soluble fiber in broccoli can support your gut health by nourishing good bacteria in your colon. These bacteria produce beneficial short-chain fatty acids, such as butyrate and acetate.

Fiber-rich foods help you lose weight safely and effectively

6. Pear

Pear is a good source of vitamin C, potassium, and antioxidants. What's more, they are an excellent source of fiber, with 5.5 grams in a medium sized fruit. Soluble fiber contributes 29% of pear's total fiber content, the main form being pectin.

Due to the high fructose and sorbitol content, pears can sometimes have a laxative effect. If you have irritable bowel syndrome (IBS), you may need to review the amount of pears you can tolerate.

7. Carrots

Carrots are one of the popular vegetables. Boiled or steamed, carrots are an important ingredient in many recipes, but they can also be ground into salads or used to make desserts like carrot cakes.

One cup (128 grams) of chopped carrots contains 4.6 grams of fiber, 2.4 of which are soluble.

Fiber-rich foods help you lose weight safely and effectively

8. Apple

Apples are one of the most eaten fruits in the world. Apples are composed of various vitamins and minerals and are a good source of soluble fiber pectin. Pectin in apples may have many health benefits, such as a reduced risk of heart disease and improved bowel function.

9. Oats

Oats are one of the most versatile and healthy grains. You can use them to make breakfast cereals, breads, pies, etc.

They contain beta glucan, a form of soluble fiber that has been linked to lowering LDL (bad) cholesterol and improving blood sugar control. An estimated 3 grams of oat beta glucan per day may reduce your risk of heart disease.

Watch next: How to Lose Weight and Get More Energy in 15 Days.

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