High fiber foods are extremely beneficial to your health and weight loss. According to Mayo Clinic, a high-fiber diet can help to reduce the risk of obesity, heart disease and diabetes. Continue reading and learn more about top 7 high fiber foods for your weight loss diet.
According to a portal Health.com, women should get about 25 grams of fiber a day and men 35-40 grams, but on average we get just 15 grams daily. Eat fiber-rich foods and increase your intake of this beneficial nutrient!
One ear of corn contains about 2 grams of fiber! Moreover, it is a great source of Vitamin C, Vitamin B3 and B5, manganese. Corn is beneficial to your digestion and levels of blood sugar in your body. It contains about 100 calories in 100 grams. By eating corn you will feel full longer.
Broccoli is extremely rich in various vitamins and minerals, including fiber. A cup of boiled broccoli contains about 5 grams of fiber. Moreover, it is a miracle food for weight loss, as it contains just 30 calories in 100 grams. In addition to that, broccoli is beneficial to your health and can prevent such health conditions as: cancer, inflammatory processes in the body, digestive problems and cardiovascular disorders.
According to an official portal of The George Mateljan Foundation: ”While green cabbage is the most commonly eaten variety of cabbage, we highly recommend trying red cabbage because of it added nutritional benefits and its robust hearty flavor.“ This magic veggie is perfect for you if you want to lose weight. It contains about 20 calories in 100 grams! Eat it every day and get rid of extra pounds. Cabbage is high in fiber – you will get 3 grams. Moreover, cabbage has such health benefits as: cancer prevention, cardiovascular support, digestive tract support, anti inflammatory properties.
The winners of berries are raspberries! You will get 7 grams of fiber, if you eat one cup. That is 26% of daily value of a nutrient. Other berries rich in fiber are: cranberries (18% of daily value) and strawberries (12% of daily value). Eat berries every day and lose weight! Moreover, these powerful antioxidants will make your skin look younger, prevent cancer, improve the function of your brain, boost your immune system.
Leafy greens are powerful antioxidants and are rich in fiber. You will get 2 grams of fiber if eat 100 grams of kale. Additionally, leafy greens are beneficial to weight loss! According to health portal WebMD: “Greens are the No. 1 food you can eat regularly to help improve your health.” You should try to eat kale daily. It is a great source of various vitamins and minerals: “One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.” (WebMD) This low-calorie veggie is perfect for any weight loss diet plan.
6. All kinds of beans and lentils
Beans are amazingly rich in protein, fiber and iron. They will help you to lose weight, as you will feel full longer than if you eat any other foods. The healthiest legumes to increase your intake of fiber are: kidney beans, garbanzo beans, lentils, black beans, white beans. For instance, black beans contain 15 grams of fiber per cup, and about 15 grams of protein, they are great antioxidants. Lentils contain about 15.5 grams of fiber per cup! White beans are the highest in potassium. According to Health.com, one cup will cover 25 percent of your daily requirement for this hypertension-fighting nutrient.
An average orange contains about 60 calories and 3 grams of fiber. According to resources of The George Mateljan Foundation, oranges are beneficial to humans’ health. They can help to boost immune system, being amazingly rich in Vitamin C. Moreover, oranges can protect and prevent cardiovascular disease, regulate cholesterol levels in your body, prevent kidney stones, reduce the risk of stomach cancer and protect your respiratory health.