Best Fiber-Rich Foods For Weight Loss

Enjoying a diet that is fiber-reach can help you lose weight. While fiber is a carbohydrate, it is not easily digestible. It adds… Best Fiber-Rich Foods

Enjoying a diet that is fiber-reach can help you lose weight. While fiber is a carbohydrate, it is not easily digestible. It adds bulk to satisfy your feeling of fullness after a meal while not boosting your blood sugar or adding calories. It helps to improve the metabolic rate, cleanses the bowels, and increases satiety. Best Fiber-Rich Foods For Weight Loss

The best way to lose weight without counting calories or lifting weights is to include fiber-rich foods in your diet (1).

1. Avocado

Best Fiber-Rich Foods For Weight Loss

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

Calories: 160

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

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

Other Vital Nutrients: Polyunsaturated fat, Monounsaturated fat, Vitamin E, Vitamin B-6, Vitamin K, Vitamin D, Vitamin A, Magnesium, and Iron.

Avocados are also rich in healthy fats that help reduce inflammation. This is why the avocado should be your go-to fruit. You can have it for breakfast with eggs or in a salad for lunch or dinner.

2. Raspberry

Best Fiber-Rich Foods For Weight Loss

Total Dietary Fiber: 8.4 g per cup

Calories: 65

Insoluble Fiber: 7.5 g

Soluble Fiber: 0.9 g

Other Vital Nutrients: Vitamin K, Vitamin C, Vitamin A, Folate, Potassium, Calcium, Magnesium, and Phosphorus.

The total fiber present in raspberries is 8.40 g per cup. They are also a rich source of vitamins C, A, K, and folate. Raspberries improve bowel movement and prevent bloating. You can have a raspberry smoothie for breakfast or toss a few raspberries in your oatmeal to give it a different flavor.

3. Prune

Total Dietary Fiber: 12.10 g per cup

Calories: 418

Insoluble Fiber: 5.60 g

Soluble Fiber: 6.50 g

Other Vital Nutrients: Vitamin A, Vitamin K, Potassium, Calcium, Phosphorus, Calcium, and Magnesium.

A cup of prunes contains 6.50 grams of soluble fiber and 5.60 grams of insoluble fiber. Prune juice helps treat constipation, and due to its high soluble fiber content, it is also a good weight loss agent. You can have prune juice for breakfast with oatmeal or add prunes to your grilled duck for dinner. Or make your dessert extra special by adding a few dried prunes to your low-fat yogurt.

4. Guava

Best Fiber-Rich Foods For Weight Loss
Photo by Amirul Islam on Unsplash

Total Dietary Fiber: 8.9 g per cup

Calories: 112

Insoluble Fiber: 7.40 g

Soluble Fiber: 1.50 g

Other Vital Nutrients: Vitamin A, Vitamin C, Phosphorus, Calcium, Magnesium, and Potassium.

This sweet tropical fruit is a great source of fiber. A cup of guava contains about 9 grams of fiber and is also loaded with vitamins C and A, magnesium, calcium, potassium, and many phytonutrients. You can have guava as an evening snack or make guava juice for breakfast.

5. Peach

Best Fiber-Rich Foods For Weight Loss

Total Dietary Fiber: 2 g per cup

Calories: 60.1

Insoluble Fiber: 1.20 g

Soluble Fiber: 0.80 g

Other Vital Nutrients: Vitamin A, Vitamin C. Vitamin K,  Phosphorus, Potassium, Calcium, and Magnesium.

This aromatic fruit is a wonderful source of soluble and insoluble fibers. Dried peach contains about 13 grams of total dietary fiber. It is also a rich source of vitamins A, C, and K, magnesium, potassium, phosphorus, and calcium. You can add dried peaches to your breakfast oats, smoothies or roasted turkey or chicken.

6. Sapodilla

Best Fiber-Rich Foods For Weight Loss
Photo by Satheesh Sankaran on Unsplash

Total Dietary Fiber: 13.90 g per cup

Calories: 200

Insoluble Fiber: 9 g

Soluble Fiber: 4.90 g

Other Vital Nutrients: Vitamin A, Vitamin C, Folate, Magnesium,  Phosphorus, Potassium, Calcium, and Monounsaturated Fats.

This sweet and granular tropical fruit is rich in soluble and insoluble fiber. One medium sapodilla contains about 5 grams of soluble fiber and 9 grams of insoluble fiber. It is also a great source of calcium, potassium, and folate. You can add sapodilla to your breakfast smoothies or juices or have it for dessert with a cup of low-fat frozen yogurt.

7. Pear

Best Fiber-Rich Foods For Weight Loss
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Total Dietary Fiber: 4 g (one medium-sized pear)

Calories: 103

Insoluble Fiber: 1.80 g

Soluble Fiber: 2.20 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Choline, Magnesium,  Phosphorus, Potassium, and Calcium.

This sweet, granular, fiber-rich, and cholesterol-free fruit is tasty and easily available. You can have it as it is or get a little creative and add it to your dessert, stew, grills, or salad.

8. Green Peas

Total Dietary Fiber: 8.80 g per cup

Calories: 134

Insoluble Fiber: 6.20 g

Soluble Fiber: 2.60 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium, Phosphorus, Potassium, and Calcium.

A cup of green peas contains about 9 grams of fiber. It is also an excellent source of vitamins A and C, calcium, phosphorus, potassium, and magnesium. You can add green peas to stir-fried veggies, quinoa, or chicken or mushroom stew.

9. Winter Squash

Total Dietary Fiber: 6.70 g per cup

Calories: 82

Insoluble Fiber: 2.90 g

Soluble Fiber: 3.80 g

Other Vital Nutrients: Vitamin A, Vitamin C, Folate, Calcium, Magnesium,  Phosphorus, Potassium, Beta Carotene, Iron, and Omega-3 and Omega-6 Fatty Acids.

Winter squash is rich in good carbs and dietary fiber. It is also a great source of the amino acid tryptophan that helps induce sleep by reducing stress. Make a wholesome soup or add grilled winter squash to your salad. Or have mashed squash with a good portion of grilled chicken and other veggies.

10. Spinach

Total Dietary Fiber: 5.10 g per cup

Calories: 7

Insoluble Fiber: 3.80 g

Soluble Fiber: 1.30 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Magnesium, Phosphorus, and Potassium.

This leafy green vegetable not only adds flavor and color to your food but also benefits your health. You can have it sautéed with garlic cloves and a little pinch of salt or add it to your soup, salad, stew, wraps, open sandwiches, etc.

11. Okra

Best Fiber-Rich Foods For Weight Loss

Total Dietary Fiber: 5.10 g per cup

Calories: 36

Insoluble Fiber: 3.10 g

Soluble Fiber: 2 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium,  Phosphorus, Potassium, and Calcium.

Okra is delicious and nutritious if you cook it the right way. Wash the okra and pat it dry before chopping it. Do not overcook. Have it with brown rice, pita bread or flatbread. Or simply add grilled or boiled okra to your rice bowl or salad.

12. Carrot

Total Dietary Fiber: 5.20 g per cup

Calories: 82

Insoluble Fiber: 3 g

Soluble Fiber: 2.20 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium,  Phosphorus, Potassium, Sodium, and Calcium.

Carrots are good for your eyes as they are rich in vitamin A. They are also rich in dietary fiber, which is why you should consume them at least thrice a week. You can add raw carrots to your salad or vegetable/chicken stew.

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