Lose Weight With Fiber Rich Foods
Fiber-rich foods that can help you lose weight!
Fiber, also called roughage, is a common term that anyone will encounter, especially if you’re a health nut or if you’re just simply trying to lose weight. It is an important nutrient that is often overlooked by most people.
Now, let’s go over what fiber is all about.
Dietary Fiber is an umbrella term that belongs to a class of complex carbohydrates that your body cannot digest. Fiber is normally found in fruits, vegetables, legumes, and whole grains. Also, the inclusion of fiber in your normal diet can help improve stool movement and help maintain bowel health and integrity. Dietary fiber can also help a person by reducing cholesterol, maintaining a healthy weight, helping control sugar levels, and preventing the formation of conditions in the gastrointestinal tract.
With all of that information, one could definitely point out that fiber has many health benefits to offer, but remember that it is still important to incorporate these fiber-rich foods into your normal diet. If you’re planning to consume large amounts of fiber, consult a nutritionist or your physician before doing so to prevent any event where you might get gassy or bloated.
Dietary Fiber can be categorized into 2 forms: Soluble and Insoluble dietary fibers
SOLUBLE FIBERS are the type of fibers that has the ability to dissolve in water and would also absorb water forming a gel-like substance during digestion.
The formation of the gel-like substance assists in the flow in the digestive tract, keeping you in a state of satiety, or the feeling of fullness. This is why it helps in losing weight. Soluble fibers are found in chia seeds, peas, beans, and fruits.
INSOLUBLE FIBERS are the types of fibers that do not dissolve in water and would stay in that form during digestion. Insoluble Fibers move through your GI tract unchanged.
This fiber helps in keeping your bowel movement healthy. Insoluble fibers are found in whole wheat, vegetables, and nuts.
SO WHAT HIGH-FIBER FOODS SHOULD YOU INCLUDE IN YOUR DAILY DIET?
BEANS AND LENTILS
* Beans contain 9 grams of fiber in a half-cup serving and also provides as a cheap source of protein. If you would make a lentil soup, you’re in for a 16 grams of dietary fiber in your meal.
PEAS
* Peas contain 7 grams of fiber in a 1 cup serving
CHICKPEAS
* Chickpeas contain 6 grams of fiber in 1/2 cup serving
AVOCADOS
* Avocados contain 10 grams of fiber in 1 cup serving
BROCCOLI
* Broccoli contains 5 grams of fiber in 1 cup serving
WHOLE-GRAIN BREAD
* Whole grain bread contains 5 grams of fiber in 1 slice
PASTA (WHOLE GRAIN)
* Pasta contains around 4-5 grams of fiber in 1 cup serving
CARROTS
* Carrots contain around 3-4 grams of fiber in 1 cup serving
POTATOES
* Depending on what kind of potatoes, they generally contain around 4 grams of fiber per potato
POPCORN
* Popcorn contain around 3 grams of fiber in 3 cups serving.
*Information from Olivia Tarantino’s Healthy Diet Guide
Consuming enough dietary fiber is vital in achieving your weight loss journey and is quite important for having a healthy lifestyle in general. Additionally, the Academy of Nutrition and Diuretics recommends the consumption of around 14 grams of fiber for every 1,000 calories.
Going to the specifics, men should consume 38 grams of fiber daily while women should take 24 grams of fiber daily.
Remember, including dietary fiber in your daily meals alone will not help you reach your weight loss goal. Always pair it with proper exercise to achieve that healthy lifestyle dream.
