Is Fiber foods good for weight loss? What is the best way to get enough fiber? What does high fiber diet mean? What are the healthiest fibers?
Many people do anything to lose weight. From visiting all kinds of nutritionists to various Gastric Sleeve Surgeries or even intragastric balloon placement. However, many nutritionists believe that lifestyle modification can easily lead to a variety of methods and diets for weight loss.
If you are looking to lose weight, fit body or control your blood sugar level, using a fiber-rich diet will help you.
By consuming fiber (not changing other diets) you can lose weight and lower your blood sugar level, additionally there is a lot of evidence that consuming more fiber can also reduce the risk of type 2 diabetes.
Yeah, fiber speeds up your weight loss process as long as you know how to consume it.
Dietary fiber is not digested in the stomach, it goes directly to the intestines, where it plays the role of food for beneficial intestinal bacteria. In addition, certain types of dietary fiber can help you lose weight, lower your blood sugar, and treat constipation.
What Is Fiber?
Fiber is part of the structure of plants and vegetables and helps build plant molecules including cellulose, lignin and pectin, that’s often overlooked. Fiber is virtually calorie-free and is not digested in the human body. Although fiber is found in carbohydrate foods such as vegetables, fruits, nuts, and whole grains, but carbohydrates should not be considered in the diet.
Due to the structure of fiber and the inability of our body to digest it, it passes through the gastrointestinal tract without being absorbed. Fiber carries toxins, fats and cholesterol along its path through the digestive tract. Fiber is very important for improving heart health, feeling full, detoxifying as well as digestion.
Doctors recommend that women consume 25 grams per day and men 38 grams per day. But unfortunately, most people consume only half of this amount during the day, i.e.15 to 17 grams of fiber. Fortunately, increasing dietary fiber intake is a simple task. Just know what fibrous foods are and add foods that have a high percentage of fiber to their weight ratio in your diet.
Type of dietary fiber
Edible fiber has two groups: soluble and insoluble. We need both types of fiber, which are found in almost every carbohydrate-rich food. What is the difference between soluble and insoluble fiber?
Soluble fiber: This fiber helps slow down digestion by absorbing water and creating a gel-like shape. Soluble fiber is found in foods such as oats, nuts, beans, lentils, peas, fruits and vegetables such as berries and whole grains. Soluble fiber helps you lose weight by slowing down the emptying of the stomach and making you feel full for longer.
Insoluble fiber: This fiber speeds up digestion by adding volume to the stool. Insoluble fiber is one of the best ways to treat constipation. Many whole grains such as brown rice, oatmeal, Barley as well as most vegetables including root vegetables, broccoli, cucumbers, carrots, green beans and squash are insoluble in fiber.
You should know that only natural fibers found in fruits, vegetables and whole grains such as bread, pasta, rice, etc. can really help you maintain an ideal weight. In fact, some other foods, such as milk or other dairy products that are high in fiber, have little effect on weight loss.
Want to Lose Weight Fast? Eat these Fiber-rich foods
Fibrous beans
- Cobs: 3 grams of fiber in 1 cup of cooked cobs or 8.3 grams per 100 grams
- Lentils:6 grams of fiber in 1 cup of cooked lentils or 7.9 grams per 100 grams
- Red beans:3 grams of fiber in 1 cup of cooked Red beans or 6.4 grams per 100 grams
- Black beans: 15 grams of fiber in 1 cup of cooked black beans
- Pea: 5 grams of fiber in 1 cup of cooked Pea or 7.6 grams per 100 grams
- Green beans:8 grams of fiber in 1 cup of cooked green beans
- Coconut flour: 10 grams of fiber in 1/4 cup
- Flaxseed: 3 grams of fiber in 1 tablespoon of flaxseed
Fibrous seeds and kernels
- Quinoa:2 grams of fiber in 1 cup of cooked quinoa or 2.8 grams per 100 grams
- Oats:5 grams of fiber in 1 cup of raw oats or 10.6 grams per 100 grams
- Popcorn: 2 grams of fiber in 1 cup Popcorn or 14.5 grams per 100 grams
- Almond: 3.4 grams of fiber in 30 grams Almond or 12.5 grams per 100 grams
- Chia seeds:6 grams of fiber per 30 grams Chia seed or 34.3 grams per 100 grams
Fibrous fruits
- Blackberries:6 grams of fiber in 1 cup of blackberries
- Strawberries: 3 grams per 1 cup of strawberries or 2 grams per 100 grams
- Raspberry: 8 grams of fiber in 1 cup of raspberries or 6.5 grams per 100 grams
- Banana:1 grams of fiber in a banana or 2.6 grams per 100 grams
- Apples: 4 grams of fiber in an apple or 6.7 grams per 100 grams
- pears: 5 grams of fiber in a pear or 3.1 grams per 100 grams
- Avocado: 10 grams per 1 cup of avocado or 6.7 grams per 100 grams
- Figs:6 grams of fiber in 1 cup of dried figs
Other examples of fibrous fruits include blueberries with 2.4% fiber.
Fibrous vegetables
- Carrots: 6 grams per 1 cup of Carrots or 2.8 grams per 100 grams
- Beetroot: 8 grams per 1 cup of Beetroot or 2.8 grams per 100 grams
- Broccoli: 4 grams per 1 cup of Beetroot or 2.6 grams per 100 grams
- Artichoke:4 grams per 1 cup of Artichoke or 8.6 grams per 100 grams
- Brussels sprouts: 4 grams per 1 cup of Brussels sprouts: or 2.6 grams per 100 grams
Other high-fiber vegetables include kale with 3.6% fiber, spinach with 2.2% fiber, and tomatoes with 1.2% fiber.
Other fibrous foods for Weight Loss
Sweet potato: 3.8 grams of fiber in a medium sweet potato without skin or 2.5 grams per 100 grams.
Dark Chocolate: 3.1 grams per 30 grams of dark Chocolate or 10.9 grams per 100 grams.
Regarding bran pills (rice bran, wheat bran), we must say that their main effect is to facilitate excretion and eliminate constipation. In fact, their slimming effect is not comparable to natural fibers.
Fiber Foods for Weight Loss: Which, why and how?
You should know that only natural fibers found in fruits, vegetables and whole grains such as bread, pasta, rice, etc. can really help you maintain an ideal weight. In fact, some other foods, such as milk or other dairy products that are high in fiber, have little effect on weight loss.
Regarding bran pills (rice bran, wheat bran), we must say that their main effect is to facilitate excretion and eliminate constipation. In fact, their weight loss effect is not comparable to natural fibers.
Do you need to use fiber foods in every meal to lose weight?
To increase the effect of fiber slimming, it is better to consume the necessary fiber in every meal. When you have a varied diet, you are sure to absorb different fibers that have complementary properties.
How to consume fiber foods for weight loss?
Eat whole-meal bread and a serving of fruit for breakfast. Be sure to eat a single serving of fruit for breakfast.
For lunch and dinner, be sure to have a vegetable salad as an appetizer or as a main dish. Do not neglect the consumption of peas and white beans. You can also try pasta or whole rice for these meals.
Make your desserts full of fruit. Eat apple tart instead of chocolate cakes. Include vegetables and fruits in every meal.
Which high-fiber foods should be avoided?
Not all fibers are the same and packaged foods are not a good choice for fiber supply. Because of the general approach to supplying the body with the fiber it needs, processed food factories add fiber to their products that does not naturally contain the nutrients.
Yogurt, refined grains, breakfast cereals and artificial sweeteners are some of the foods that factories say are fiber-fortified.
There are also some fiber supplements available in pharmacies that are usually synthetic fibers and are not well digested. Avoid some fiber supplements such as methylcellulose, Calcium Polycarbophil and dextrin flour.
Instead of eating the foods mentioned above to increase your fiber intake, it is better to replace natural sources. If your diet is high in unprocessed foods, vegetables and fruits, you will not have much trouble getting enough fiber.
In fact, many people who have a complete diet and have literally limited to processed foods will have more than 30 grams of fiber per day in their diet.
In addition to getting enough fiber, you need to get other important nutrients such as vitamins, minerals, and antioxidants to help keep your digestive and heart healthy. It is also important to avoid artificial ingredients, sugars and sweeteners, chemicals and preservatives.
What should be the ideal amount of fiber to lose weight?
Vegetables: Eat at least 200 grams of vegetables, cooked, raw, fresh, dried, canned vegetables and so on for breakfast and dinner.
Fruit: Eat one to four units of fruit daily depending on your hunger and desire.
If you eat starchy foods such as bread, pasta and rice, be sure to use the full type. Do not forget dried vegetables such as red beans and white beans.
If you suffer from bloating and digestive problems by consuming such foods, the only solution is to gradually include them in your diet and gradually increase your intake.
Benefits of high fiber foods consumption
Improve digestion
While both types of fiber play an important role in digestion, insoluble fiber is more important because it gives volume to the stool and relieves constipation. Insoluble fiber helps relieve constipation, bloating and indigestion.
Soluble fibers absorb water and take on a gelatin-like shape called viscose. Viscose is fermented by bacteria in the gastrointestinal tract and improves digestion.
You need to drink plenty of water to enjoy the benefits of fiber. So increase your fluid intake throughout the day.
Prevention of heart disease
Studies show that there is an inverse relationship between insoluble fiber intake with systolic and diastolic blood pressure, cholesterol and triglyceride levels. In addition, soluble fiber helps lower LDL cholesterol by interfering with the uptake of oral cholesterol.
According to research, a high-fiber diet makes people less likely to experience high blood pressure, heart disease and metabolic syndrome. The Mediterranean diet, for example, is automatically high in fiber because you eat lots of vegetables, fruits, whole grains and beans.
Fiber excretes some of the fat in foods through the stool. In countries like Croatia, Italy, Greece and other countries that follow the Mediterranean diet, the rate of heart disease is much lower than in the United States.
Feel more satiated and help you lose weight
Evidence from numerous studies has shown that a high fiber diet prevents obesity. Fiber consumption is inversely related to your weight. This means that the higher the fiber diet, the more likely you are to maintain an ideal weight and experience weight loss.
If your goal is to lose weight, be sure to include fiber in your weight loss diet. The fiber in your meal gives you a feeling of fullness and helps prevent overeating at the next meal. Research shows that adding fiber to your diet reduces your total calorie intake and you will lose weight.
The fiber in plant foods is not absorbed by the intestines. In addition, these fibers do not contain any calories and make excretion easier. These fibers are found in green vegetables and legumes such as red beans, white beans, fruits, and whole grains.
Control of blood sugar and prevention of diabetes
Soluble fiber reduces the rate of gastric emptying. As a result, digestion slows down and blood sugar levels remain stable. Slow digestion and steady blood sugar improve insulin sensitivity and control sudden rise in blood sugar. You will also be safe from diabetes.
Various mechanisms suggest that having a high-fiber diet limits calorie intake. Note that vegetables or fruits, which are important sources of fiber, are among the lowest calorie foods available.
Fiber reduces the secretion of the hormone insulin that causes calories to accumulate.
According to research, there is an inverse relationship between blood glucose levels and dietary fiber. If your diet is high in fiber and use fiber foods for weight loss, you can avoid getting diabetes.
Prevention of gastrointestinal diseases
A high-fiber diet prevents digestive disorders and diseases such as diverticula, colon cancer, and inflammation of the intestines.
The reason for the improvement of the gastrointestinal tract is prebiotic fiber, which improves the function of the immune system and maintains the health of intestines and colon. Prebiotic fiber also clears waste and harmful substances from the digestive organs.
How does a high-fiber diet keep you from getting sick? The current evidence suggests that fermentable dietary fiber, or prebiotics, affect your immune system in a variety of ways.
Taking prebiotics helps you balance the levels of beneficial and harmful bacteria in the gut so you can get the most out of fiber.
Fiber requires more chewing and therefore makes us eat more slowly and therefore eat less.
The fiber in food delays the rate of gastric emptying. For this reason, the stomach stays full longer after eating, and this factor causes us to feel hungry later. For these reasons, fiber foods for weight loss avoid appetite and overeating.
How to have a high-fiber diet?
- Substitute beans for meat several times a week. Vegetable protein derived from beans provides you with minerals, vitamins and high amounts of fiber.
- Avoid fruit juices and eat whole fruits instead. The same is true for vegetables. By eating whole fruits and vegetables, i.e. with the skin, you can often get fiber.
- Make a smoothie instead of juice. You can use a variety of fruits, vegetables and seeds in the smoothie.
- Set aside products made with refined flour. Eat only whole grains that naturally contain bran and sprouts.
- Change your snacks. Eat raw vegetables, hummus or a fruit as a snack.
- Eat a large salad bowl daily that contains a variety of vegetables, beans, legumes, nuts and seeds.
- Add healthy sources of fat such as avocados, nuts and seeds to your diet and eliminate vegetable oils.
No matter how much you want to lose weight, fiber foods will make you lean
Surely you have seen people who go on strict diets and kill themselves to lose weight, but after a while they return to their original weight and sometimes more! This is not the case with fiber. In fact, high-fiber foods for weight loss such as fruits and vegetables not only make you thinner, they also help you stay thin.
A U.S. study of 7,000 volunteers found that people who ate large amounts of fruits and vegetables were twice as likely to don’t become obese.
Ladies and gentlemen, please always have a fruit bowl on your desk at home or at work. Eat lots of vegetables and salad and smile at your health and well-being.
We suggest you read these articles as well: Best Algerian Food With Recipes 2022 and What To Do When You Ate Too Much Food?
Frequently Asked Questions
1- Is it possible to lose weight by eating high fiber foods?
yes, it can be an effective strategy to lose weight.
2- What are Foods High in Soluble Fiber?
- Flesh or pulp of foods such as potatoes and oranges
- Oatmeal, baked pears, or boiled sweet potatoes
- Whole-grain oats, barley, black beans and lentils
- Raspberries, apples, oranges
3- What are Foods High in Insoluble Fiber?
- Fruit and vegetable skins, wheat bran, the hard outer layer of cereal grains
- Whole-wheat bread, wheat bran, corn
- Brussels sprouts, apples, kidney bean
4- What are High Fiber Fruits?
- Apples and pears (have higher amounts of insoluble fiber)
- Raspberries and bananas (have higher amounts of soluble fiber)
- Oranges, bananas, raspberries, blueberries, strawberries, aangos
5- Is fruit juice is a good source of fiber?
No, because it’s usually made without the peel or pulp.
6- What are High Fiber vegetables?
- Artichokes, brussels sprouts, broccoli
- Collard greens, kale, beet greens, Swiss chard
- Carrots, parsnips, turnips, celery root, beets
7- What are High Fiber grains?
- Whole grain bread or English muffin
- Sprouted grain bread
- Wheat bran cereal, quinoa, barley, bulgur
8- What are high fiber supplements or functional fiber?
Yogurt, Energy bars, Cereal, White bread
9- what is low-fat, high-fiber diet for weight loss?
Diet consisting of Fruits, Vegetables, Fish, Skinless chicken, Whole-grain cereals, breads and pastas, Fat-free or 1% milk, Fat-free or low-fat yogurt and Olive oil
