When it comes to losing weight, one of the easiest things you can do instead of counting calories, carbs, or fat, is to just consume more beneficial sources of fiber. Fiber is the one component that has been shown to reduce weight loss, cholesterol, risk of Type 2 diabetes, high blood sugar, and hunger all in one. Fiber acts like a broom in your digestive tract, helping to sweep out wastes, toxins, and even excess fat. Fiber goes undigested through the body so high-fiber foods burn calories in your body just by you consuming them. Eat more of these beneficial sources of fiber and remember to always get your fiber from whole foods - not from fiber-enriched processed food options.
Apples are one of the best beneficial sources of fiber because they contain a type of fiber known as pectin. Pectin acts like a sponge, helping to mop up wastes, excrete them from the body, and keeping you twice as full as other sources of fiber. All apples are great but go for the green varieties if you want a lower-glycemic option.
Oats are rich in soluble fiber, a type of fiber that's extremely important for weight loss. Oats are also higher in fiber than grains like rice and quinoa. They also contain a special carbohydrate known as beta-glucans, which help burn fat in your body just by you eating them.
Psyllium is a calorie-free fiber made from psyllium husks, a gluten-free plant. It's used for regularity but can also help to keep you full. Psyllium is tasteless and can easily be added to smoothies, oatmeal, or anything else you like. Go with the powder form and start with 1/2 teaspoon since a little bit goes a long way.
4. Oat Fiber
Oat fiber is just the fiber found in oats and is literally calorie-free. Different than oat bran or oat flour, oat fiber is the concentrated fiber you get from eating oats which makes it beneficial for those watching their calories or carbs. It's also easy to add to anything and tastes nutty and creamy.
Quinoa is a mighty little gluten-free seed that's full of fiber, protein, B vitamins and more. If you don't tolerate oats, quinoa is great alternative, not to mention it's incredibly filling and tasty.
6. Beans and Legumes
All beans and legumes are some of the highest-fiber foods you can eat. Though they can be hard to digest, soaking them overnight and cooking them very well will make things easier on your stomach. Beans and legumes are also full of amino acids and protein, potassium, iron, magnesium and they have no fat.
7. Leafy Greens
Leafy greens are great for everything, including your weight. Though they aren't some of the highest fiber options, they're full of other nutrients that can help lead to weight loss. Protein, chlorophyll, B vitamins, iron, vitamin C, magnesium, and potassium are all found in leafy greens so eat as many of them as you can to bulk up your diet when losing weight.
8. Chia Seeds
Chia seeds are some of the best sources of omega 3 fats, protein, iron, B vitamins, and fiber you can consume. They soak up water in the body to help keep you fuller longer. Their high potassium content also battles bloat so you can feel energized and slim all throughout the day!
9. Flax Seeds
Flax is a common high-fiber food used for weight loss for many reasons. First, all of its carbs are in the form of fiber so it's almost carb-free. Flax also contains omega 3 fats and lignans that have both been proven to be beneficial for your heart and your waistline.
Asparagus is a great high-fiber vegetable to eat when you're trying to lose weight. Not only does it contain 4 grams of fiber per serving, along with 4 grams of protein, but it's also a diuretic. Diuretic vegetables like asparagus and celery help to flush out water wastes and conquer bloating around the clock.
All berries are incredibly beneficial sources of fiber, not ot mention potassium and vitamin C. Blackberries and raspberries contain the most fiber, but blueberries and strawberries are also great options. Use berries in your smoothie or just have them for a mid-afternoon or morning snack.
Eating more of these beneficial sources of fiber will fill you up, optimize your energy, improve your mood, and help the scale move in the right direction in no time. What's your favorite source of fiber to eat?