Losing weight can often feel challenging, but what if I told you it could be simpler than you think? The secret lies in fiber!
Unlike fats, proteins, and carbohydrates fiber isn’t digested. It moves through your stomach and intestines mostly unchanged and is eliminated from your body without being absorbed.
Fiber is a powerhouse of healthy weight loss found mainly in fruits and vegetables, especially in their skins and seeds.
Why Fiber Matters:
- Soluble Fiber: This type, found in fruits, digests slowly, helping to stabilize blood sugar levels and lower LDL (bad) cholesterol.
- Insoluble Fiber: Found in the skin and seeds, it keeps your digestive system on track and prevents constipation.
For example, an apple contains more fiber than a peeled banana!
A study found that adding just 4 grams of fiber to your daily diet can lead to a weight loss of about 3.25 pounds over six months.
But, How?
Every time we walk, sleep, talk, or eat our bodies are burning calories.
Interestingly, different types of foods require different amounts of energy to digest. Foods like butter, oil, and flour are easy for our bodies to break down, while protein-rich foods like chicken and eggs, as well as high-fiber foods like vegetables and fruits, take more effort to digest.
Eating these tougher-to-digest foods can help you burn more calories in the process, and keep you feeling full for longer, reducing hunger throughout the day.
So choosing your high-fiber foods wisely can make your weight loss journey 10 times faster.
Let’s make our journey healthy and sustainable for life!
So, how much fiber should you aim for each day?
Research suggests following this chart.
Sadly, most Americans struggle to meet their daily fiber needs, typically consuming only about half of the recommended amount, which is around 15 grams per day.
I’ve discovered 16 high-fiber foods that work wonders! These foods are backed by science, and thousands of people have seen incredible results just by incorporating them into their diets.
16 Fiber Foods for Weight Loss Faster
1. Almond
First comes with the almond. It is a great food to start your day. Each 100g almond contains 576g calories, 21g protein, and 12.5g fiber.
Research suggests that consuming 42.5 grams of almonds daily may lower the risk of cardiovascular disease (CVD) by enhancing blood lipid levels and promoting weight loss. This serving, which typically consists of 33 to 35 almonds, contains 246 calories, 9 grams of protein, and 5 grams of fiber.
2. Chia seeds
Chia seeds are considered a powerhouse for weight loss drinks. You can enjoy them any time of day, but for the best results, it’s recommended to drink them early in the morning. Each 100g of chia seeds contains 486 calories, 16.5g of protein, and 34.4g of fiber.
Four studies documented significant weight loss in participants who consumed chia seeds with a hypocaloric diet. In contrast, two studies indicated minimal weight loss when chia seeds were added to a normal diet, and one study reported no weight loss among those on a regular diet with chia seed supplementation.
To achieve quick results, switch to a healthy diet and incorporate chia seeds regularly.
3. Chickpeas
Chickpeas are another great source of protein and fiber. Each 100g serving contains 364 calories, 8.86g of protein, and 7.6g of fiber.
You can enjoy chickpeas in many different ways to boost your fiber and nutrition, such as in hummus, chickpea salad, roasted chickpeas, and more.
4. Kidney beans
Next, a popular type of legume is kidney beans. Each 100g serving contains 127 calories, 8.67g of protein, and 7.4g of fiber.
You can enjoy kidney beans in many dishes, such as kidney bean salad, kidney bean curry, vegetarian bean tacos, and three-bean soup.
In 2020, a survey was conducted with two groups of people based on their gender, age, and body weight. Participants received either 2,400 mg of Phaseolus vulgaris or a placebo daily before each meal for 35 consecutive days. As a result, the Phaseolus vulgaris group experienced an average weight loss of 2.24 kg, compared to a weight loss of 0.29 kg in the placebo group after 35 days.
The research also indicates that for faster weight loss, white beans are more effective.
5. Lentils
Lentils are a highly versatile and nutritious source of fiber. Each 100g serving contains 353 calories, 24.6g of protein, and 10.7g of fiber.
6. Berries
Next, let’s move on to fruits that contain good fiber to aid in faster weight loss. First up are berries, including strawberries, raspberries, blueberries, and blackberries. Each type of berry provides a good amount of fiber that can support weight loss, but which one is most effective?
In 2003, a survey on blueberries found that they significantly help reduce body fat. Each 100g serving of blueberries contains only 84 calories, 0.74g of protein, and 2.4g of fiber.
7. Pears
Another tasty fruit is pears, which are a great source of fiber. Eating them whole provides both soluble and insoluble fiber. Each 100g serving of pears has 57 calories, 0.36g of protein, and 3.1g of fiber.
8. Apples
Another source of soluble and insoluble fiber is the apple. Each 100g apple has 52 calories, 0.26g of protein, and 2.4g of fiber. Remember to always eat with skin for maximum benefits.
9. Avocado
Let’s move on to a good source of fat that also contains fiber: the avocado. Each 100g avocado has 160 calories, 2g of protein, 14.66g of fat, and 6.7g of fiber.
There’s a common misconception that all fat makes us fat but that’s not true. We need healthy fats, as our brain is made up of about 60% fat. Incorporating healthy fats into your diet is essential for a balanced approach to weight loss.
10. Oats
Next, oats are a complex carbohydrate and an excellent source of fiber and protein for weight loss. Each 100g of oats has 389 calories, 16.9g of protein, and 10.6g of fiber.
You can create a variety of tasty dishes with oats, such as Overnight Oats, Oats and Banana Smoothies, Oat Pancakes, Oatmeal with Fresh Berries, and more.
Research indicated that a survey was conducted with two groups to identify the short-term and long-term effects of replacing cereals with oats. One group consumed 50g of oats daily for 30 days, while the other group ate 100g of oats for one year. Both groups experienced significant weight loss and improved health benefits.
11. Quinoa
Next, quinoa is another complex carbohydrate. Each 100g of quinoa has 374 calories, 14.1g of protein, and 7g of fiber.
Healthy carbs like quinoa are excellent sources of fiber and can aid in weight loss. You can enjoy dishes such as Quinoa Breakfast Porridge, Quinoa Fried Rice, Quinoa Bowl with Roasted Vegetables, and Quinoa Salad.
12. Potatoes
Next on the list of highly satiety foods, with a satiety index score over 300, is the potato. But don’t overlook its delicious cousin, the sweet potato! Each has its own unique fiber profile. A 100g serving of regular potato contains 93 calories, 2.05g of protein, and 2.1g of fiber. In contrast, 100g of sweet potato has just 86 calories, 1.57g of protein, and a higher 3g of fiber.
So, which one is better for faster weight loss?
With its lower calorie count and higher fiber content, sweet potato is the winner! It helps you feel fuller for longer, making it a fantastic ally in your weight loss journey.
13. Broccoli
Next, add some high-fiber vegetables to your plate, starting with broccoli. Not only is broccoli an excellent source of fiber, but it also helps prevent cancer. Each 100g serving of broccoli contains 35 calories, 2.82g of protein, and 2.6g of fiber.
Research shows that broccoli can help prevent weight gain and fat buildup from high-cholesterol diets, making it great for weight management.
14. Carrots
Next on the list of high-fiber vegetables is the carrot. Each 100g serving of carrot contains 35 calories, 0.93g of protein, and 2.8g of fiber. Carrots not only aid in weight loss but also help improve eye health.
You can enjoy carrots in many healthy ways, such as in soups, steamed, baked, stir-fried, or boiled.
15. Artichokes
Next, let’s talk about one of my favorite vegetables: artichokes. Each 100g serving of artichokes contains 53 calories, 3.27g of protein, and an impressive 5.4g of fiber.
16. Brussels sprouts
Last but not least on my list are Brussels sprouts. Each 100g serving of Brussels sprouts contains 36 calories, 3.38g of protein, and 2.8g of fiber.
A study found that consuming 300g of Brussels sprouts daily increased alpha-class glutathione S-transferase levels by 1.4 times, suggesting a link between cruciferous vegetable intake and reduced cancer risk.
Tips
Try to eat more vegetables before your main meal. They’re lower in calories and high in fiber, which can help reduce overall calorie intake and support faster weight loss.
I’ve created a video that visually explains the content. Check it out to see the information presented in a clear, visual format