Fiber is located in the outer layers of plants and it is not digestible. It is a type of carbohydrate which moves through the digestive system as it is and remains in its true form. They are important components of your diet. Fibers affects the process of digestion. It is also beneficial for overall health. Soluble fibers minimize cardiac diseases, as they lower the cholesterol levels in the blood. Insoluble fibers aid in minimizing the risk of ailments such as hemorrhoids, colon cancer and constipation. Read on to know more about the link between weight loss and fiber.
The body weight is carefully regulated with consumption of high fiber. It leaves you with a fuller feeling without actually adding any calories. Your body does not absorb the calories from fiber rich foods. Hence, this is important for the process of weight loss. According to a well-balanced diet plan, you should consume nearly 25-30 grams of fiber each day. So, here is a list of foods rich in high fiber which you can include in your diet to lose weight.
Cereal and Grain
- Brown rice
- Barley
- Popcorn
- Whole wheat pasta
- Bran
- Bread
Fruits
- Orange
- Banana
- Pear with skin
- Apple
- Blueberries
- Raspberries
- Strawberries
- Raisins
- Apricots
- Dates
Vegetables
- Sweet corn
- Potato
- Tomato paste
- Carrots
- Lima beans
- Kidney beans
- Peas
- Green leafy vegetables such as spinach
Dry Fruits and Nuts
- Pecans
- Pistachio
- Almonds
Seeds
- Black beans
- Lentils
- Split peas
There are a few side-effects of following a fiber diet to lose weight. These include bloating, gastric problems or cramps. As you increase the amount of fiber consumption, you should drink enough fluids to avoid all these side-effects. Fluids aid in the process of digestion.
