Do you find yourself uncomfortable in skinny jeans or a designer slimming dress? Do you want to get rid of that extra flab which is destroying your overall look?
The terms “dieting” and “fun” rarely get along when you want to shed those extra kilos. People associate losing weight with the feeling of hunger and deprivation. But trust me this is not that way. Believe it or not, it is possible to lose weight by eating tasty food and fills your tummy at the same time.
You must be wondering how that is possible. Well, all you need to do is you have to ensure that your meals and snacks that you are consuming are rich in fibre. Fibre rich food keeps you satiated for longer and also reduces your calorie intake. You can lose weight without lifting weights and without the hassle of counting calories if you include fibre rich food to your diet.
Fibre rich foods are essentially carbohydrates which take the time to digest. We thought that carbs were bad however they help in bulking up and stool formation increasing the absorption time in the large intestine and also increases digestion. It helps in cleansing the bowel, increases satiety and also improves the metabolic rate of the body.
One must be wondering how much fibre should be consumed daily?
The answer would be that women below 50 years age should consume 25 grammes of fibre daily and ladies above 50 years of age should consume 21 grammes of fibre daily.
For sedentary men, they should consume 33-36 grammes of fibre daily. For active it increases to 42 grammes. After the age of 50 men should consume 28-32 grammes of fibre daily.
This article will help you understand how fibre helps in losing weight? What are the benefits associated with consuming fibre? Which type of fibre soluble or insoluble is ideal to be consumed for weight loss?
Last but not the least we will list handpicked 25 fibre rich foods that will help you in slim down and reduce that extra flab.
What are the benefits associated with high fibre diet?
- Fibre diet keeps a check on the overeating helping in controlling obesity and hence results in weight loss.
- Fibre diet normalises bowel movements. Dietary fibre increases the size of stool and softens it making it easier to pass hence decreasing the chance of constipation. It absorbs water and adds bulk to stool avoiding loose watery stools.
- High fibre diet ensures that your cholesterol levels and blood sugar levels are lowered. Fibre foods like oats, flaxseeds help in lowering low-density lipoprotein or bad cholesterol levels. Particularly soluble fibre slows the absorption of sugar and hence improves blood sugar levels. Insoluble fibre reduces the risk of developing type 2 diabetes.
- High fibre foods are more filling and make you feel satisfied for longer making you less likely to eat. They Aids in achieving a healthy weight as they take longer to eat and have fewer calories.
How high fibre diet promotes weight loss?
You must be thinking what is the connection in fibre and weight loss? Here are the reasons how fibre diet promotes weight loss.
Fibre helps in weight loss by boosting satiety. It also increases the variety and number of good gut bacteria in the intestine which works great in proper digestion and improves bowel movements. These gut bacteria in the intestine help in digesting soluble fibre with the help of bacterial enzymes. Soluble fibre acts as a food to gut bacteria and hence these digest soluble fibre to produce a short chain of fatty acids.
This chain of fatty acids helps in reducing belly fat ad increases the fat metabolism. The presence of gut bacteria also reduces the risk of type 2 Diabetes, HEART diseases and reduces the levels of cholesterol. Due to these reasons, high fibre foods are among the potent foods for weight loss. They help in bulking up the dietary
They help in bulking up the dietary fibre which not just improves health but also promotes weight loss. A high fibre diet takes longer to be chewed and hence you tend to eat less. They also take more time in digesting and very slowly releases sugar to the bloodstream. They are low in calorie values and rich in antioxidants, micronutrients which again plays a vital role in fighting infections and diseases and also leads to weight loss.
Soluble or insoluble fibre? Which is an ideal choice for weight loss?
Fibre is of two types insoluble and soluble ones depending upon how they dissolve in liquids.
when soluble fibre comes in contact with water it dissolves in water to form a gel-like material which slows down the food absorption in the large intestine. It is of viscous nature. This makes you feel full for longer. Foods which are a source of soluble fibre are oats, apples, barley, psyllium, citrus fruits, beans and carrot.
insoluble fibre does not dissolve in water and helps in trapping fat molecules. It acts as a stool bulking agent by promoting the movement of material through the digestive system.
It also prevents the absorption of fats. It is helpful for people who suffer from constipation. Whole wheat flour, cauliflower, potatoes, green beans, nuts and wheat bran are great sources of insoluble fibre.
Hence it is clear that if you want to lose weight one should consume foods rich in soluble fibre along with a good amount of insoluble fibre.
Foods which are a rich source of fibre and promotes weight loss:
If you are not sure which are the foods which are rich in high fibre then fear not. Listed below are some best and most potent sources of fibre which will help you shedding weight and gain healthy weight.
So just don’t waste time and head quickly to the grocery store to stock these items up to your kitchen in order to keep your body trim and healthy.
Raspberries are a rich source of vitamin C, A, E, K and folate. It is a rich source of fibre and antioxidants. Every cup of raspberry has 8.40 grammes of fibre present in it. Raspberries prevent bloating and improve the bowel movement. There are many ways to consume raspberry.
You make a delicious raspberry smoothie for breakfast or add some raspberries with oatmeal to get a different flavour. It is also rich in manganese which burns fat by increasing the metabolism rate. If you are looking for a delicious alternative for weight loss raspberries are the best natural option.
Almonds are a great source of fibre and a nutritious nut as well. We all are aware of the benefits of almonds. It contains 15% of the day’s fibre. Almonds are a great source of iron, magnesium and many other essential nutrients. You can incorporate the in your diet by simply soaking them overnight and consume early morning.
Another way is to add them in your yoghurt or oatmeal for a healthy and stomach filling breakfast. You can consume almonds as solo snacks as they are hunger banishing snacks.Each ounce of almonds that is almost 28 nuts contains 3.5 grammes of fibre content. Almonds also kerb overeating and unhealthy snacks. People who consume almonds frequently retain healthy body weight and are less likely to consume carbohydrates.
Avocados contain more bloat banishing potassium than bananas and hence gives you a great dose of fibre. This fruit is rich in monosaturated heart-healthy fats and vitamin K which helps in the building of strong bones. This fruit is a great combination of fibre and healthy fat which keeps you satiated.
Every cup of avocados contains a total of 10.5 grammes of dietary fibre. Green avocados are a great source of soluble fibre. You can consume avocados in afternoon as a salad or just throw a few slices of it in your sandwich. Avocados are good to go fruit for breakfast with eggs or as a salad for lunch or dinner.
Amaranth is found in a brightly flowered perennial plant and is a nutritious gluten-free grain. It is a potent source of high fibre as every cup of amaranth contains 29.60 grammes of fibre. Not just fibre it is also a rich source of phosphorus, manganese, iron and calcium. Amaranth can be consumed in a variety of ways to fulfil the daily needs of fibre.
You can grind it and use it as a gluten-free flour. You can sauté it and add it to veggies for lunch and dinner. You can prepare porridge for breakfast by mildly grinding amaranth. Amaranth can also be used for baking cookies, muffins and other sweet treats and works great as a stomach filling snacks.
Cooked Navy Beans
Cooked navy beans are cheap, easily available, yummy and are loaded with hunger-busting help. Each cup of cooked navy beans contains 19 grammes of fibre and 15 grammes of muscle building protein.
What can be better than this yummy delicious beans with such high contents of fibre and protein? They can be used in multiple ways like add them to soups, chillies, rosemary or garlic to create a lip-smacking and hearty snack.
Pumpkin seeds are a great source of soluble and insoluble fibre both. They taste sweet and nutty at the same time. They are a rich source of vitamin A, potassium, magnesium, healthy fats and calcium. Each cup of pumpkin seeds contains 6.40 grammes of insoluble fibre and 2.40 grammes of soluble fibre.
Pumpkin seeds are delicious and can be consumed in a roasted form. You can add them in smoothies and porridge at the time of breakfast and can also add toasted pumpkin seeds to salad and casseroles.
Pumpkin seeds are delicious and can be consumed in a roasted form. You can add them in smoothies and porridge at the time of breakfast and can also add toasted pumpkin seeds to salad and casseroles.
Turn to the purest form of soy that is edamame beans. Not just a rich source of fibre these beans are also rich in essential amino acids, hunger-busting protein and energy boosting vitamin B.
you ca consume these lightly salted edamame beans after a tough workout. It has unique nutrients which help in replenishing sodium levels in the body to replace lost electrolytes and also replenishes the energy stores in the body.
Each cup of edamame has 8.1 grammes of fibre and other vital nutrients. You can consume them boiled or salted. They can be consumed as snacks or you can include them in your lunch and dinner meals.
Sapodilla is also a rich source of soluble and insoluble fibre and is a sweet granular tropical fruit which is tasty and full of fibre at the same time. It also a great source of potassium, folate and calcium.
One medium sapodilla contains 9 grammes of insoluble fibre and 5 grammes of soluble fibre. Sapodilla is a fruit and can be consumed directly. You can also make delicious smoothies, juices and shakes using sapodilla. Sapodilla can also be served as dessert with a cup of low fat sweet frozen yoghurt.
Baked Acorn Squash
Baked acorn squash is a naturally sweet veggie and is highly nutritious. It contains 30 percent of your daily vitamin C needs and has one-third of day’s fibre. Nutrients of baked acorn squash are used to form muscles and blood vessels and also boosts up the fat burning in the body.
A cup of cubed baked acorn squash contains 9 grammes of fibre. You can create a sweet dish by using a half acorn squash. Scoop out its seeds, add a little butter to it, drizzle maple syrup and sprinkle cinnamon to it. Bake it for an hour at 400 degrees F and its ready to serve.
Green peas are an excellent source of vitamin A, C, magnesium, calcium, potassium and phosphorus. Each cup of green peas contains 9 grammes of fibre. You can add green peas to veggies for lunch and dinner or you can also add it to your breakfast’s quinoa. Add it to chicken and mushroom stew to create the delicious meal for yourself.
If you want to incorporate a high fibre diet in your meals however you are sick of whole wheat, rice and quinoa then you can switch to Bulgur which is a perfect source of fibre. It is one of the most fibrous staples.
It is the perfect dish enriched with various nutrients and keeps you satiated for long. As Bulgur provides a good dose of fibre it maintains the regular bowel movement. It swells up in the digestive track, absorbing water and detox the body by removing excess cholesterol particles.
Each cup of bulgur contains 8.2 grammes of fibre. To make a simple staple dish of Mediterranean cooking simply combine bulgur with diced tomatoes, chopped parsley, garlic cloves, lemon juice and few drops of olive oil.
If you want to shed few pounds guava is the perfect fruit that you should include in your diet. This tropical fruit is a rich source of fibre. You need not compromise your protein, vitamin and fibre intake as guava helps in losing weight.
It works in regulating metabolism. A cup of guava contains 9 grammes of fibre and also rich in Phytonutrients, magnesium, Vitamin A, C, potassium and calcium. You can consume guava or guava juice for breakfast or as an evening snack. Guava is a filling snack and also has less sugar compared other fruits like apple, grapes and oranges.
Artichokes hearts are a great source of antioxidants, fibre and manganese. They are a powerful tool for improving your overall digestive health. One cup of cooked artichokes contains 14.4 grammes of fibre.
However, if you prepare it fresh it takes forever so it is suggested to use in canned or jarred form available in the market. Before using artichokes make sure you wash them properly as they may have added sodium as a preservative. This vegetable is a light yet filling the dish.
Include it in your salads or pasta to make them more delicious and keep yourself satiated for hours. Artichokes hearts are a great source of manganese and hence used in the metabolism of fatty and amino acids making it necessary to correctly utilise the nutrients that we eat.
If you are thinking of losing weight this veggie is perfect as it optimises body metabolism and absorbs fats.
We all are well aware of the benefits of gooseberries for skin and hair. Not just that it is a potent source of fibre. Gooseberries are rich in vitamin C and phytochemicals which are essential for maintaining an optimum health.
The fibre content in gooseberries stimulates the secretion of digestive juices and gastric juices to make digestion effective. The nutrients are absorbed in an optimal way and you feel lighter after consuming gooseberries. A cup of gooseberries has 6.50 grammes fibre.
You can use gooseberries as a snack or after lunch by drying them and consuming them to suppress hunger. If you don’t like the sourness of gooseberries you can make a sweet gooseberry marmalade and add it to your dessert. You can consume this sweet marmalade between meals to kerb sweet cravings.
Wheat bran is another food which is rich in fibre and known for its weight loss properties. Wheat Bran is low in calories, has bloat banishing fiber contents and definitely a nutritional champion. It is high in muscle building protein. Wheat bran is made from the dense outer hull of wheat grains.
It is a perfect slimming snack which adds a nutty and sweet flavour to homemade pancakes, muffins and bread. Each cup of wheat bran has 28 grammes of fibre out of which 6.80 grammes is soluble fibre. If you are aiming for boosting your fibre consumption then consume it solo in porridge style with a hint of cinnamon and a drizzle of honey.
Chestnuts are one of the most delicious nuts and are also a high fibre food. Not just fibre it is rich in folate, calcium, phosphorus, vitamin C and mono-saturated fatty acids. The fibre content in chestnuts is more as compared to walnuts. The fibre content in chestnuts makes them a low glycemic food which is one of those foods which raises blood sugar slowly.
You can consume a handful of chestnuts as an evening snack or can also add them to meat for dinner. You can make your frozen yoghurt an extra crunch by adding some crushed chestnut to make it more mouthwatering and flavoursome.
The fresh fig is a sweet granular textured fruit which is also one of the best sources of dietary fiber. It contains 24.30 grammes of fibre content per cup and also rich in nutrients like vitamin K, A, protein and folate. You’ll have to consume a complete fruit if you want to add that extra fibre to your diet.
Four large fruits of fig have 7.4 grammes fibre and 189 calories. You can add them to your oatmeal and Greek yoghurt by chopping them and add few drops of honey, slivered almonds and sprinkle cinnamon powder over it to make it delectable. You can also consume it directly as a snack to satisfy your sweet tooth. Eat it as a dessert or as your lunch salad it’s up to you.
Prunes are a rich source of both soluble and insoluble fibre. Prune juice treats the digestion problems like constipation and due to its high soluble fibre contents, it proves out to be good for losing weight. A cup of prune has 5.60 grammes insoluble fibre and 6.50 grammes soluble fibre.
There are multiple ways of consuming prunes. You can have prune juice in breakfast with oatmeal. You can mix them with nuts or other dried fruits like walnuts, apricots and add some chocolate chips to make a healthy yet lip smacking trail mix.
Prunes can be added to baked items and also can be used as an active ingredient in drinks and smoothies. You can also add prunes to grilled duck, savoury stew or make your own flavoured dessert by adding prunes to low-fat flavoured yoghurt.
Barley is another high fibre grain. It is an excellent source of magnesium, vitamin B6, iron and potassium. The fibre present in barley is of the insoluble type which is helpful in digestion, heart health and glucose metabolism.
Barley adds volume to your diet without adding any additional calories since body takes the time to digest fibre. Whole grains like barley reduces hunger levels and impacts your body metabolism responses to carbohydrates. This makes barley beneficial for weight loss as it makes body absorb starches at a slower pace.
A cup of barley contains almost 31.20 grammes of fiber. You can make porridge or add them to your oats for breakfast. To make it heavier add barley to your chicken and turkey stew at the time of dinner.
Sorghum is one of the best dietary foods available in the market because a single serving of sorghum contains as much as 48% of your daily dietary fibre recommended intake that it is more than 12 grammes fibre in a single serving. This is the major reason nowadays sorghum is called the “the new quinoa”.
Sorghum is simply a powerhouse of nutrients and those who add it to their diet attain nutrients like vitamins (niacin, riboflavin, and thiamin), copper, calcium, phosphorus and iron. One cup of sorghum has 26 grammes of fibre which is seriously a good quantity of dietary fibre. You can add sorghum to brunch veggie salads or simply make a light sorghum risotto for dinner which doesn’t add up more calories and is filling at the same time.
Lentils are low in calories and are high in nutrition value. Lentils are perfect legume to eat in summers in the forms of salads, crackers, as the vegetarian dinner plate or also as spreads. Lentils are rich in insoluble a fibre which helps in preventing digestive disorders and constipation.
They are quite low in calories and contain virtually no quantities of fat in them. Lentils are also a good source of minerals, protein like thiamin and manganese. Manganese itself works as a fat burner.
One cup of lentils has almost 15 grammes of fibre. You can include lentils to your diet by boiling them and adding them to soups, veggies, and salads. If you are consuming lentils for weight loss then be aware that a cup of cooked lentils contains just 230 calories leaving you satisfied and full.
Not just a good source of fibres but lima beans is also a good source of cholesterol-lowering fibre. Lima beans are rich in proteins, phytonutrients and minerals. A cup of lima beans contains both soluble (7 grammes) and insoluble (6.20 grammes) fibre.
The more amount of nutrients we want to consume the more we are worried that it may lead to massive weight gain. However, lima beans are extremely safe and ensure you that it contains no amount of fat and other carbohydrates which lead to weight gain. it is low in calorie content and ensures you that one can consume it in quantities without being worried about getting fat.
Flaxseeds are another food component which is high in dietary fibres and comprises of healthy fats. Flaxseeds are ultra-powerful seeds which serve nearly three grammes of tummy filling fibre for mere 55 calories.
A tablespoon of flaxseeds contains 2.8 grammes of fibre. Not to forget Flaxseeds are the richest source of omega 3 fatty acids which help ward off mood swings, prevents heart diseases, diabetes and reduces inflammation. Don’t cook flaxseeds as they have a low smoke point.
Simply roast them and add them to salad dressings, smoothies and yoghurt to welcome a crunchy addition to your dish.
Flaxseeds are rich in both soluble and insoluble fibre. It acts as a bulking agent making you eat less and increase your satiety levels. You can simply use them in powdered form by grinding the, at home to retain maximum nutrients.
Blackberries are called the antioxidant-rich berries which not just are a pack of fibre content which is more than other fruits and also helps ward off diseases.
Blackberries are again an excellent source of soluble and insoluble fibre and also contain fifty percent of the day’s vitamin C. Add them to your salads, morning oats and blend them with smoothies. You can also eat them, plain to reap the best benefits.
Peaches are a beautiful aromatic fruit which is another fruit rich in insoluble and soluble fibre. A cup of dried peach has 7 grammes of insoluble and 6 grammes of soluble fibre. Peaches are a rich source of vitamin C, A and K.
peaches are low in calories and contain no cholesterol or saturated fats. They are perfect for those who are aiming at weight loss. The presence of phenolic compounds which have anti-obesity properties helps in fighting metabolic syndromes.
Peaches have bioactive components that work great in combating obesity. You can add peaches to oats or smoothies. Add dried peaches to turkey and roasted chicken to get added flavours and fibre.
What should one do to increase fibre intake on daily basis?
Make a diet chart for yourself and make sure that you include high fibre foods for weight loss. Don’t forget to keep a balance between insoluble and soluble fibre.
Here are some tips on how you can increase fibre intake on daily basis:
- Instead of going for juices opt for whole fibre rich fruits. Don’t peel them off. Eat the peel if possible.
- Stop yourself from eating refined flour instead choose to eat whole grains wheat flour. Add bran to your flour to increase fibre content. Say no to biscuits instead go for oatmeal cookies or whole grain biscuits that are high in fibre prepared at home.
- Add soaked walnuts, flaxseeds or fenugreek seeds to your meals to increase the intake of fibre.
- Opt for brown bread, whole grain bread, and oats instead of white bread.
- Check with your dietician to keep a check on the intake of fibre.
Here’s a diet plan you can follow for weight loss:
- Spice up your eggs with a clove of garlic and chopped onion to add 1 gramme of added fibre. Add broccoli to an omelette for additional 2 grammes.
- Instead of oatmeal opt for oat bran for added fibre benefits.
- Sprinkle ground flaxseeds on yoghurt, cereals and smoothies for extra fibre.
- Include chestnuts, peaches, spinach and sapodilla to smoothies.
- Fill your glass of juice with nectar as it is peach, pear, apricot mixed with fiber-rich pulp.
- Sautéed veggies with amaranth or beans like lima beans, black beans.
- Make a combined dish of lentils, chilly with beans, ham and bean to get 10 grammes of fibre with each serving.
- Oats or barley cookies with guava juice or raspberry juice. Don’t forget to have a teaspoon of ground flaxseeds.
- Go for wild rice instead of white as it has three times more fibre than white rice.
- Grilled chicken with a topping of pumpkin seeds.
- Make a soup of lentils, green peas and lima beans.
- For dessert consume peach or add blackberries to flavoured yoghurt.
Who should avoid high fibre diet?
Although fibre foods are great for weight loss, however, these foods should be avoided if you have symptoms of IBS, ulcerative colitis, diverticulitis or Crohn’s disease. If you recently had stomach irritability then consult your doctor first before opting for high fibre diet for weight loss.
We hope this article would be helpful in buying the correct fibre rich foods for your weight loss diet. You can lose weight and can also maintain it if you continue with this diet. Choose a healthy lifestyle for yourself and enjoy your weight loss journey by achieving your weight loss goal. Eat well and stay fit.