6 High Fiber Foods for Weight Loss

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Healthy dishes such as oatmeal with berries, quinoa with chicken and a glass of avocado smoothie on the table.

When it comes to losing weight, people often talk about foods to avoid or limit. What about the foods you should be eating more of? from? If you want to lose weight, the best way to lose weight is to focus on high-fiber foods.

Here, Ro explores the relationship between fiber and weight losssix high fiber weight loss productsand how incorporating these foods into your diet can help you achieve your goals.

How does fiber help you lose weight?

Eat two types of fiber: Soluble and insoluble fiber. When soluble fiber enters the intestines, it dissolves in liquid to form a gel. Insoluble fiber is not dissolve in liquid, but continue to move through the gastrointestinal tract.

Soluble fiber is especially important for weight loss. His fermented by bacteria The intestines produce substances called short-chain fatty acids, or SCFAs. These SCFAs encourage the gut to release satiety hormones. leptinglucagon-like peptide-1 (GLP-1), peptide YY and cholecystokinin.

Moreover, this reduces ghrelin levelshormone that causes hunger. These effects will make you feel satisfied faster, helping you eat less food and therefore fewer calories.

In addition, fiber slows down digestion and, in turn, slows down the rate at which food passes through the gastrointestinal tract. This will help you stay full longer by reducing your hunger and the amount of food you eat.

High fiber foods for weight loss

When adding more fiber to your diet, be sure to drink plenty of water. This can help avoid constipation (a common result of increased fiber intake) and also improve digestive health, which in turn improves digestive health. I can support effects of nutrients that promote weight loss (eg, slowing digestion, stabilizing blood sugar, growing beneficial bacteria). It is also recommended to gradually add high-fiber foods to your diet to reduce the risk of constipation and other digestive side effects such as bloating.

Here are some high fiber foods to add to your plate:

1. Chickpeas

Chickpeas (aka garbanzo beans) are rich in fiber. According to the United States Department of Agriculture (USDA), 1 cup of chickpeas provides 12.5 grams fiber– almost half of yours recommended daily intake 25-30 grams. This may promote weight loss, as noted in a little research involving healthy women. In the study, researchers found that consuming canned chickpeas suppressed appetite compared to consuming white bread and therefore the overall amount of food consumed. This effect was associated with chickpeas’ high fiber content and proteinAnother nutrient that can increase feelings of fullness.

Luckily, chickpeas are easy to add to dishes. They are delicious in salads and add flavor, texture and nutrients. You can also mix them with whole grains like brown rice or quinoa and roasted vegetables for a hearty, plant-based meal. If you have time on your hands, use chickpeas to make veggie burgers or bake them for a crunchy snack.

In another a little researchParticipants who ate an afternoon snack of hummus, a creamy chickpea spread, experienced more loss of appetite and increased feelings of fullness compared to those who ate a granola bar and those who did not snack. Because these effects can cause you to eat less food and fewer calories overall, research suggests that hummus (and therefore chickpeas) may promote weight loss.

2. Berries

Due to their high fiber content, fruits can promote weight loss and maintaining weight through a balanced diet. One delicious option is berries, including blueberries, raspberries, strawberries and blackberries. For example, according to the US Department of Agriculture, one cup of blueberries contains almost 4 grams fiberwhile the same amount of raspberries contains almost 10 grams.

More precisely, berries. high in soluble fibera type of fiber that can reduce appetite by increasing levels of satiety hormones. One study found that eating blueberries increased levels of pancreatic polypeptide, a satiety hormone produced by the pancreas.

To increase your berry intake, add them to your cereal, oatmeal, or yogurt. You can also mix them into smoothies or even add them to savory dishes like salads to add a sweet twist.

3. Avocado

If you need a reason to pay extra for guac, look at its fiber content. avocado. The fruit (yes, the fruit) boasts almost 10 grams fiber per cup of sliced avocado is about a third of the recommended daily value. This is great news for weight loss, as fiber can improve satiety and potentially reduce appetite.

Avocados are also rich in healthy fats, especially monounsaturated fats, which have been studied for their satiating effects, especially in overweight and obese people. For example, in one studyAvocado increases levels of GLP-1 and peptide YY, two gut hormones that support feelings of fullness. Another a little research found that eating half an avocado for lunch can increase feelings of fullness and satisfaction in overweight adults, potentially reducing appetite and managing weight. Of course, remember that avocados contain calories, and those calories should be counted as part of your overall diet.

4. Beans

When it comes to high-fiber foods for weight loss, you can’t go wrong with beans. Examples include black beans, pinto beans, red kidney beans, and kidney beans, which are excellent sources of fiber. For example, 1 cup of canned black beans contains 18 grams fiberand 1 cup canned pinto beans suggests 15 grams fiber.

IN a little researchBlack beans increase levels of cholecystokinin, a gut hormone associated with satiety. A scientific review also notes that beans are especially rich in soluble fiber, a nutrient that balances bowel function. nutrition of beneficial bacteria in the gastrointestinal tract. This might help control inflammationfactor influencing weight and obesity. Another perk? Beans are also rich in lean protein, another filling nutrient. Try adding beans to salads, soups, stews, pasta or rolls.

5. Chia seeds

Chia seeds may be tiny, but don’t let their size fool you. Just 2 ½ tablespoons (or 1 ounce) of chia seeds have almost 10 grams fibertherefore, they deserve a place in a high-fiber diet for weight loss. IN one studyYogurt with chia seeds has been shown to increase satiety more than yogurt alone and subsequently lead to lower calorie intake. The researchers attributed this effect to the high fiber content of chia seeds, which may reduce post-meal food intake by increasing satiety.

Additionally, chia seeds contain omega-3 fatty acids; These “good” or healthy fats also suppress appetite, further increasing the weight loss benefits of chia seeds. You can add chia seeds to yogurt, oatmeal, or smoothies to increase satiety.

6. Oats

One cup of cooked oatmeal (think: oatmeal) contains 4 grams fiber. Moreover, some even started calling it “Oatzempik” According to one reviewThe ingredient is especially rich in beta-glucan, a type of soluble fiber known for controlling appetite. Soluble fiber, including beta-glucan, slows digestion and increases satiety hormones, ultimately suppressing appetite. Another review notes that oats and beta-glucan may increase levels of gut hormones that promote satiety (e.g., leptin, GLP-1, peptide YY), potentially helping you eat less and lose weight.

However, oatmeal is not the only way to eat oatmeal. Try adding oatmeal to smoothies or using it to make homemade granola. Oats can even be used to make a crunchy glaze for baked salmon or chicken.

Other ways to lose weight safely

Eat a balanced diet. When it comes to weight loss, fiber is just one piece of the puzzle. It’s a good idea to focus on protein and healthy fats, which also increase satiety and promote weight loss. In general, a well-balanced diet is one that rich in fruitsvegetables, whole grains, lean protein (e.g. fish, chicken, fish) and foods high in healthy fats.
Get enough sleep. Your sleep habits may affect your weight and overall health. Bad dream may increase ghrelin (hunger hormone) levels and decrease leptin (satiety hormone) levels. This may increase your appetite and potentially lead to weight gain. Aim for seven to nine hours of sleep per night to maintain a healthy weight.
Manage your stress. Mental and emotional stress can raise cortisol levelsstress hormone. Chronically elevated cortisol level may promote cravings for high-calorie “comfort foods,” increasing the likelihood of overeating and weight gain. Plus stress may increase oxidative stress and inflammationwhich contribute to excess weight. To help manage stressTry incorporating deep breathing, journaling, and meditation into your daily routine.
Exercise regularly. Physical activity burns caloriesmaking it an important part of the weight loss process. Not only that, but regular exercise can help. build muscle and boosting your metabolism, two effects that can also play a key role in your weight loss journey. general recommendation The goal is at least 150 minutes of moderate aerobic activity (eg, walking, runningcycling) per week. But some research suggests that simply increasing the amount of movement throughout the day may be beneficial for long-term help and weight management. It’s also a good idea to incorporate strength training at least twice a week to build muscle mass, which can increase your overall calorie expenditure.
Stay hydrated. Some people may be thirsty confused by hungerso be sure to drink plenty of water to control your appetite. Maintaining Hydration may also increase metabolism and help burn calories, which contributes to further weight loss.
Consult an expert. To enhance your weight loss efforts, talk to your doctor about your goals and any additional options that may help you on your journey. If you have obesity or you are overweight and have weight-related health problems, you may be a candidate for FDA-approved weight loss medications such as Vegovy (semaglutide) And Zepbound (tirzepatide).

Bottom line

Getting enough fiber is key to overall health, but it can also be important for weight loss. Its filling properties may reduce your appetite, potentially helping you eat less food and calories. However, fiber can be overdone, so add it to your diet gradually. If you have questions, it’s always a good idea to consult with a professional, such as a healthcare professional or registered dietitian.

This story was produced Ro and reviewed and distributed by Stacker.