High Fiber Foods for Weight Loss

Losing weight has never been easy, but you can catalyze the process of your weight loss program if consume proper diet and exercise regularly. Diet plays the most important role in any weight loss program. If you exercise daily and consume wrong foods then you will not lose any weight. Thus, it is necessary that you are aware of the foods that should be consumed and that which should be avoided. Fiber has always been an important part of a balanced diet. Before knowing about the foods high in fiber, let us first take a look at how does consuming fiber foods aids weight loss.

Significance of High Fiber Foods in Weight Loss

Plants are the sources of maximum nutrients required by our body. Fibers are present in the walls of plant cells and help to maintain the plant structure. Thus, most of the fiber content foods consist of fruits and vegetables. The percentage of fiber in these foods varies greatly. The main advantage of consuming fiber foods is that, fibers are indigestible and they pass out in an intact form from the body. They require more time to chew, they keep the stomach full for longer time, and thus you do not feel hungry soon, thereby consuming less food. There are basically two types of fibers, soluble fibers and insoluble fibers. Insoluble fibers cannot be digested, while soluble fibers can be digested to some extent. Out of all the foods components that include carbohydrates, proteins and fats, fiber is the only one that is very low in calories and fats. Thus, consuming fiber foods helps you to avoid excess calorie consumption during the weight loss program. Moreover, fiber binds with fats present in the body and therefore help to flush out fats. Weight loss is not the only benefit of fiber foods. Healthy bowels is one of the most important health benefits of foods high in fiber. A high fiber diet helps you to reduce the severity of certain health problems like diabetes, diverticulosis, irritable bowel syndrome, constipation, etc. Fiber foods are some of the foods that burn cholesterol naturally. Thus, consuming such foods can help to reduce the risks of stroke and heart attack.

Foods High in Dietary Fiber

To lose weight, one needs to follow a healthy diet and these requirements are fulfilled by these fiber foods. The daily recommended intake of fiber for weight loss is 20 to 35 grams. Fresh fruits, vegetables, nuts, whole grains and beans are some of the important sources of fiber. Choosing high fiber foods for a high fiber diet becomes easy when you are aware of all the foods high in fiber and the percentage of fiber in them. See to it that while consuming fruits and vegetables, you consume them in raw or cooked form and not the juice. Because juice of fruits and vegetables do not contain any fiber. Given below is a table that will help you know the amount of fiber present in these fiber foods.

High Fiber Foods	Quantity	Amount of Fiber (grams)
Asian Pear	1½	5
Almonds	24	3.3
Cooked Artichoke	1 (medium)	10.3
Apple (Skinned)	1 (medium)	4.4
Bran Muffin	1 (medium)	5
Broccoli	1 cup	2.4
Canned Baked Beans	1½ cup	9
Cooked Lima Beans	1½ cup	6.7
Cooked Navy Beans	1½ cup	9.5
Canned Tomato Paste	1½ cup	5.9
Cooked Frozen Mixed Vegetables	1½ cup	4
Canned Pumpkin	1½ cup	3.5
Dates	1½ cup	7.1
Oatmeal	1 cup	4
Raspberries	1 cup	8
Raisin Bran Cereal	1 cup	7
Asian Pear	1½	5
Peanuts	28	2.3
Frozen Peas (Cooked)	1½ cup	4.4
Raw Blackberries	1½ cup	3.8
Whole Grain Bread	1 slice	2
Cooked Whole-Wheat Spaghetti	1½ cup	3.4
Red Sweet Pepper	1	2.4

This was a brief information on high fiber foods that aid in weight loss. So, try to include these foods in your diet and have a healthy weight loss program. Consuming fiber foods will not only help you in losing weight but also help you to stay away from some of the serious health problems.