Best High Fiber Diet

Looking for the best high fiber diet to make your weight loss goals easier to achieve? This guide brings you simple food choices that keep you full and energized without extra effort.

Here, you will find practical solutions that help control cravings and support a healthier way to eat every day.

High Fiber Diet

Fiber is essential for good health as it maintains healthy metabolism. This provides many health benefits which improve health, energy, and lower toxicity levels in the body, and also help in preventing many moderate to serious disorders and diseases. Fiber can be divided into two categories: soluble and insoluble fiber.

Soluble fiber slows down the digestion of food to keep a person full for a longer duration, which reduces calorie intake and also keeps sugar levels healthy. Insoluble fiber adds bulk to stools and allows for their smooth and complete removal. To stay healthy and fit, a person needs both types of fiber. High fiber diet supplements soluble and insoluble fiber in a proper balance and optimum quantity.

Fruits and vegetables are generally sources of water-soluble or soluble fiber, whereas wholegrains and other sources normally supplement insoluble fiber. Eating a balanced diet comprised of food items containing soluble and insoluble fiber is a high fiber diet, which is good for health.

Medically, an adult needs about 20 to 35 grams of fiber every day to stay healthy and protected from illnesses. Here is a short list of foods popularly consumed and easily available to gain an optimum fiber dosage.

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List of Fiber Rich Foods for Weight Loss

Apples – Fiber Rich Food for Weight Loss

These are excellent sources of soluble fiber in bulk; one apple, eaten along with its peel, can provide 4.4 grams of fiber. This is also a good source of phytochemicals, which provide numerous health benefits. Apples are available almost throughout the year, so making these a part of a high fiber diet is good.

Broccoli – Best Diet for Weight Loss

Use this vegetable in a high fiber diet, either steamed or roasted. Do not overcook, as it can wipe out its benefits. One cup of steamed broccoli is a source of 2.4 grams of fiber and a massive dosage of vitamins C and K.

Carrots – Natural Diet to Lose Weight

These are sources of a range of nutrients, and the most important one is beta-carotene. This vegetable has a special kind of antioxidants that are extremely beneficial for the eyes. Per 100 grams of carrots, there are 2.9 grams of fiber. Eating one chopped carrot with salad in raw form with meals provides you with a good amount of fiber to maintain your sugar level and reduce your excess calorie intake.

Spinach – High Fiber Diet for a Slim Figure

A bunch of spinach leaves contains 7.5 grams of fiber. Try and eat these leaves in raw form. If you want to cook, do not overcook or boil them to make them soft. You can also drink a cup of spinach juice as part of a high-fiber diet. A mixture of spinach and carrot juice is also a popular way to gain nutrition and a dose of minerals and fiber.

Pears – Healthy Food for a Slim Figure

These fruits are other commonly used and easily available sources that are part of a regular high fiber diet. One medium-sized pear contains about 5.5 grams of fiber. Adding this fruit to your meals means healthy digestion, healthy blood sugar levels, and a reduction in calorie intake. These fruits work as remedies for constipation.

Wholegrain – Best Diet for Colon Clean and Healthy

There are many varieties of wholegrains which you can choose from, these will form the core of your diet and due to variety will protect you from boredom caused by eating the and same type of diet. Oats, barley, and brown rice are a few varieties that can be added to your high fiber diet.

These are sources of insoluble fiber, which regulate defecation and prevent toxin build-up. These are also very useful for keeping the colon clean and healthy.

Legumes – Diet to Maintain Colon Health and Energy

Another power-packed variety of foods that are good sources of fiber as well. These supplements provide fiber as well as protein and work as an excellent food item for a high fiber diet. These are nutritious and also keep the digestive system and colon healthy to maintain optimum health and energy.

Quinoa – Best Diet to Get Rid of Excess Fat

This is called a grain, but actually it is a seed. It is not only a great source of fiber but also an excellent source of protein. One cup of cooked quinoa serves 5.2 grams of fiber and 8.1 grams of protein. This is amazing food to be included in a high fiber diet.

Beans – Good Diet to Burn Excess Body Fat

These are regarded as superfoods when it comes to a high fiber diet. One cup of black beans is a source of 15 grams of fiber, whereas a cup of white beans supplies 18.6 grams of fiber. These can be included in the diet in cooked form, as part of soups, or as salad ingredients, whichever way satisfies your taste buds.

Flaxseeds – High Fiber Diet for Weight Loss

These seeds, about a tablespoon, provide 1.9 grams of fiber. These are good parts to go along with a high fiber diet, as these are also sources of various vital nutrients and healthy fats, which provide many health benefits. These are easy to consume; you can dry roast them and sprinkle them over yoghurt or oats, vegetables, salad, soups, or smoothies.

Chia Seeds – Natural Diet to Reduce Excess Body Fat

These are tiny seeds but pack a bulk of fiber. One ounce of chia seeds is a source of approximately 11 grams of fiber. These eliminate wastes from your digestive tract efficiently and should be consumed along with a cup of yoghurt with meals.

Increase your water intake while following a high fiber diet for weight loss. Fiber needs optimum hydration to function and deliver its maximum benefits.