- Several studies showed that simply consuming high-fiber foods can help you lose weight just as effectively as other, more complex diets.
- High-fiber foods help keep you feel full and satisfied, so you’re less likely to overeat and gain weight.
- Here are six high-fiber foods, along with simple ways to add them to your diet.
Did you know that eating high-fiber foods can help you lose weight?
According to a 2015 study published in the Annals of Internal Medicine, simply consuming 30 grams of fiber a day can help you lose weight just as effectively as other, more complex diets.
That’s because fiber helps you feel full for longer, making it less likely for you to overeat and gain weight.
Try out these six high-fiber foods and observe how they help you shed those stubborn pounds. We’ve also included ways to ease them into your diet so your body has time to adjust.
1. Whole-Wheat Pasta
Replacing refined grains with whole grains may boost metabolism and help you absorb fewer calories, according to a 2017 study.
Whole-wheat pasta also contains more than 6 grams of fiber per 1-cup serving.
Ease your way: If whole wheat isn’t your cup of tea, start by mixing whole-wheat pasta with white. You will soon be hooked once you add your favorite sauce.
Some good alternatives: Quinoa, barley, oat bran.
According to a recent review of more than 20 clinical trials, a daily serving of lentils or other legumes helped people lose just over half a pound in six weeks — and they didn’t even have to cut back on other foods.
Just one cup of lentils packs 15.6 grams of fiber, in addition to protein, iron, and other nutrients.
Ease your way: Lentils are a healthy addition to soups and stews. You can also mix them into veggie burgers.
Some good alternatives: Chickpeas, black beans, split peas.
One cup of low-calorie artichokes contains 10 grams of fiber, in addition to iron, vitamin C, and other nutrients.
Ease your way: You can mix in chopped cooked artichokes to your favorite dips or sauces. Opt for frozen instead of canned for less sodium.
Some good alternatives: Avocados, broccoli, cabbage.
Raspberries contain 8 grams of fiber per cup, along with 54 percent of your daily vitamin C.
Ease your way: Fresh raspberries are easy to enjoy by themselves, but you can also use them as toppings to yogurt, cereal, or oats.
Some good alternatives: Blackberries, mangoes, pears.
5. Chia Seeds
About 2 tablespoons of chia seeds contain 10 grams of fiber, which is 40 percent of your total daily recommended fiber. They also contain less than 150 calories while packing on nutrients such as protein, calcium, and magnesium.
Ease your way: You can mix in chia seeds to any drink, oatmeal, pancakes, or waffles.
Some good alternatives: Sunflower seeds and flaxseed.
Replacing a daily high-carb snack with 1.5 ounces of almonds can help reduce belly fat, according to a 2015 study.
A handful of almonds (approximately 23 almonds) contains more than 3 grams of fiber, in addition to protein, calcium and iron.
Ease your way: Add crunch to your salad or yogurt by adding chopped almonds. Don’t go overboard though, since these healthy snacks are still high in calories.
Some good alternatives: Peanuts, pecans, pistachios.
Source: Eating Well