Best Sources Of High Fiber Diet For Weight Loss
Obesity is becoming more of an issue now than it used to be. Most people lives are now defined by unhealthy food choices, stress, and poor lifestyle decisions.
The excess weight starts to be a burden and there is a need to shed it off. This can be done by combining an exercise regime with a suitable diet plan.
One thing to ensure is an increased fiber content in your meals. By simply doing this, you can lose extra pounds of your weight.
Fiber is a form of carbs that is not easily digestible by humans. It helps in improving the digestion of food, increases food absorption time in the intestine, clears the bowels and makes you feel fuller for longer.
In addition, it lowers the cholesterol level, blood pressure, blood sugar, and reduces the risk of cancer and cardiovascular diseases. Below are listed good sources of fiber.
1. Almonds :
Almonds contain 14.3 grams of insoluble fiber and 1.6 grams soluble fiber per cup. Almonds are also a rich source of fatty acids, folate, vitamin A, vitamin E, iron and dietary fiber.
You can include almonds in your diet by having soaked almonds for breakfast, in your oatmeal, shakes or smoothies and salads.
2. Raspberries and Blackberries :
Sweet, tasty and juicy way to meet up the daily fiber requirement. Raspberries and blackberries contain 8 grams of fiber per cup. Raspberries contain the maximum amount of fiber in each seed.
Eat them plain to get the most benefits or add them to your salads, oatmeal, smoothies, yogurt or on the top of any dessert.
3. Oatmeal :
Begin your day with a breakfast loaded with fiber, it helps you feel full for a longer time. A cup of oatmeal contains 4 grams of fiber.
Oatmeal is a whole grain that is high in fiber, minerals, protein, and vitamins. It is low in calories and the fiber in it adhere to the fats in the intestine, removing it from the body.
For more fiber intake, add tons of fresh fruits to your oatmeal.
4. Beans :
You can soak them overnight and boil them the next day or make a mixed beans salad.
5. Seeds :
Flax seeds: 25 grams per cup
Amaranth: 29 grams per cup
Barley: 31 grams per cup
Sorghum: 26 grams per cup
Chia seeds: 60 grams per cup
These seeds are rich sources of dietary fiber and other vital nutrients. They help with proper digestion of food, increase satiety level and reduce food cravings.
6. Avocado :
Avocado contains 10 to 17 grams of fiber per fruit. It is also a rich source of vitamins B6, D, A, E, iron and monosaturated fats.
It also staves off cardiovascular diseases, diabetes, cancer, hypertension, and osteoarthritis. An avocado contains about 50% of the recommended daily fiber.
In addition to this, avocados aid digestion and absorption of vital nutrients.