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6 Fiber Rich Foods You Can Eat For Weight Loss

By: Pinki Thu, 11 Apr 2024 3:40:57

6 Fiber Rich Foods You Can Eat for Weight Loss

Looking to shed those extra pounds? Incorporating more fiber into your diet might just be the key to success. Fiber, often referred to as a "good" carb, is an essential nutrient that the body relies on. Without an adequate intake of fiber, you might find yourself struggling with digestion, making bathroom visits feel like a nightmare!

But the benefits of fiber extend far beyond just keeping things moving smoothly. Since fiber isn't digested by the body, it helps increase feelings of fullness and reduces hunger, making it an invaluable tool for appetite control. Additionally, fiber bulks up stool, aiding in waste elimination and promoting healthy digestion. By keeping your digestive system in tip-top shape, fiber also enhances the absorption of vital vitamins and minerals, ensuring your body gets the nutrients it needs.

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# Dates

A single medjool date has 1.6 grams of fiber. Eat three and you’ve added almost 5 grams to your intake! This high-fiber natural sweetener also offers vitamin A, folate, and potassium.

How To Eat Dates:

Toss into smoothies.
Blend into brownie batter or cookie dough.
Chop and mix with granola.

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# Flaxseed

Love nutty textures? Flaxseed is right up your alley. One tablespoon of whole flaxseeds has 2.8 grams, while the same portion of ground flaxseeds has 1.9 grams. You’ll also get folate, magnesium, potassium, and calcium.

How To Eat Flaxseed:

Blend into smoothies.
Sprinkle on top of oatmeal, pasta, or yogurt.
Bake into bread or cookies.

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# Oat Bran

When oats are refined and processed, the bran is left behind. Half a cup of bran has 7.25 grams of fiber, along with calcium, potassium, and zinc. Because it’s so rich in fiber, oat bran works against high cholesterol, heart disease, diabetes, colon cancer, diverticulosis, inflammatory bowel syndrome, diarrhea, and constipation.

How To Use Oat Bran:

Use as a coating for salmon or lean chicken.
Add on top of yogurt or oatmeal.
Mix into hummus.

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# Wheat Germ

Like flaxseed, wheat germ adds crunchiness and nuttiness to food. Half a cup contains about 7.5 grams of fiber. It’s even got essential minerals like calcium, potassium, and zinc.

How To Use Wheat Germ:

Use in place of breadcrumbs.
Add to smoothies, oatmeal, or yogurt.
Mix into pancake or waffle batter.

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# Popcorn

This popular movie snack is surprisingly healthy. One cup of air-popped popcorn has 1.2 grams of fiber, along with some potassium, iron, and magnesium. To keep it nutritious, skip the butter and salt. Flavor with spices or cinnamon instead.

How To Use Popcorn:

Add to granola.
Sprinkle with low-sodium taco seasoning.
Toss with coconut flakes and dark chocolate chips.

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# Split Peas

Split peas have twice the fiber of green peas, making them a stellar choice for weight loss. One cup has 16.3 grams. You’ll also get a dose of zinc, niacin, folate, and vitamin A.

How To Use Split Peas:

Add to soup, pasta, or chili.
Mix with quinoa or brown rice.
Mash into a dip.

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