Health experts have been saying for a long time that we need to eat fiber. Everyone needs this, but it is also useful for those trying to lose weight. It helps reduce food cravings, keeping you feeling full longer. It can also slow down stomach emptying, reduce overall appetite, and increase the time it takes to digest food. But the benefits don't end there. But what is the best fiber for weight loss?
ContentWhat is the best fiber for weight loss: whole grains Flax seeds What is the best fiber for weight loss: chia seeds Berries What is the best fiber for weight loss: fresh fruits
There are tons of delicious options, so it's easy to get confused. WomanEL will tell you about the best foods high in fiber.
What is the best fiber for weight loss: whole grains
When it comes to losing weight, it's important to remember that carbohydrates are not the enemy. Eating healthy whole grains can help fill you up. This makes you less likely to eat impulsively later.
“I have a few favorite high-fiber foods that I recommend for those looking to improve their diet,” says Benedict Ang, fitness, nutrition and mindset coach at Total Shape. “First of all, I would recommend whole grains such as oats, brown rice and quinoa. They are rich in fiber and offer a wide range of nutrients, making them a staple of a high-fiber diet.”
Flax seeds
Add flax seeds to your meals to boost your fiber levels, Source: freepik.com
The seeds are rich in healthy fats, proteins and fiber, not to mention vitamins and minerals. But they are not often consumed as a regular part of the diet. “The seeds make a great topping for cereal, salads, or simple snacks,” says Lauren Twigge, RD, registered dietitian.
Pumpkin seeds and sunflower seeds are other topping options that add moderate amounts of fiber—2 grams and 1.5 grams of fiber per 28 grams, respectively. But flax seeds will give you the most bang for your buck. These little seeds contain 7.7 grams of fiber per 28 g, making them a great option if you're looking to reduce hunger and keep you feeling full.
What is the best fiber for weight loss: chia seeds< /h2>
Chia seeds are another great option if you're looking to add fiber, healthy fats, protein, and more to your diet. Twigge says adding just 28 grams of chia seeds to your daily diet will add 9 grams of fiber and 4.5 grams of protein.
“This is probably one of my favorite ways to not only increase fiber in my diet, but also add healthy fats and plant-based protein. In fact, chia seeds have an almost perfect 1:1 carbohydrate to fiber ratio. It depends on the brand, but many chia seeds contain about 6 grams of carbohydrates and 5 grams of fiber per serving,” she explains.
Berries
Next, Twigge recommends adding more berries to your diet. “Out of all fruits, berries contain the most fiber! Besides the fiber-rich seeds, adding berries to your meals and snacks will add flavor, antioxidants and color,” she tells Best Life.
However, the nutritionist notes that not all berries are equal in fiber content. A cup of blueberries or strawberries contains 3.3 to 3.5 grams of fiber. And raspberries and blackberries contain 7.5 to 8 grams of fiber.
What is the best fiber for weight loss: fresh fruit
Further, experts recommend other fruits rich in fiber, such like pears, apples, mangoes and others. “While berries are a great source of fiber, diced pears are also a great fiber-packed fruit to include in your diet. One cup contains about 5 grams of fiber. But the key to that fiber content is keeping the skin intact.”
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