6 High Fiber Foods To Add In Your Diet For Weight Loss

When buying bread, try to buy whole wheat bread that is high in fiber over regular white bread, if in doubt about the quality of the whole wheat bread we get in bakeries, you can also try to make your own whole wheat bread at home.

Try to increase your fruit and vegetable intake and consume whole fruits instead of fruit juices. Fruits and vegetable are high in fiber and will greatly help meet the fiber requirements for the day.

When buying snacks, make sure to buy cookies and snacks made with whole wheat flour, nowadays we get whole wheat biscuits, oatmeal biscuits and even grain biscuits which are better than ones made with white flour.

Since rice and wheat are the staple diet for us Indians, try to make rotis only with whole wheat flour also called atta. When buying rice buy hand pounded rice and soak it overnight so it cooks faster.

Try to include beans and pulses in some form in your diet as they are high in protein and good source of fiber. Make sure to soak them overnight and cook them well to easily digest it.

# Fruits

Fruits are high in fiber and some of the fruits that are very high in fiber are apples (100 grams of apple have around 2.4 grams of fiber), figs (100 grams of dried figs have around 9.8 grams of fiber), pear (100 grams of pear has around 3.1 grams of fiber), raisins (100 grams have 3.1 grams of fiber), prunes (10 grams have around 7 grams of fiber) and peaches (100 grams of peaches have 1.5 grams of fiber). Some of the other fruits rich in fiber are blueberries, strawberries, apricots and oranges.

# Vegetables

In vegetables, peas are high in fiber (100 grams have around 5 grams of fiber), brussel sprouts (100 grams have around 3.8 grams of fiber), turnips, corn (100 grams have around 2 grams of fiber), artichoke (100 grams have around 5 grams of fiber) and curry beans (100 grams have 16 grams of fiber) are all good sources of fiber. Some of the other vegetables high in fiber are cauliflower, broccoli, drumstick, ladies finger, etc. Even greens like spinach, moringa, curry leaves are also high in fiber.

# Nuts

In nuts, almonds, pista, peanuts and cashews are high in fiber. Instead of snacking on processed food, try snacking nuts that are high in nutrients and fiber. 100 grams of nuts have approximately around 12 grams of fiber. Nuts are high in fat but even if you are trying to lose weight you can consume them in moderation as they keep us satiated for a long time.

# Lentils

Lentils are another way to get fiber in our diet. Here in our village, we consume lentils in the form of dal almost daily for our lunch along with rice. 100 grams of lentils have approximately 8 grams of fiber. Since it is low in fat, high in protein, fiber and other nutrients, I would suggest consuming lentils on a regular basis.

# Grains

When consuming grains try to consume them in their unrefined state. Try to use whole wheat flour for all your recipes instead of maida. Even in baking, you can substitute some of the white flour with whole wheat flour. When buying rice, try to buy hand pounded rice, I actually like the taste of hand pounded rice and it keeps us satiated for a long time. Also when buying pasta or noodles, try to buy whole wheat over regular pasta.

# Beans

Beans are very very high in fiber, 100 grams of beans have approximately 16 grams of fiber. The high amount of fiber and a particular type of sugar found in beans called oligosaccharides causes gas if beans are not cooked properly. So always make sure to soak beans overnight and cook them well before consuming. If cooked well, it will not cause any stomach issues.