17 foods rich in fiber that are good for people losing weight

17 foods rich in fiber that are good for people losing weight

Fiber is one of the most important nutrients for the body. It can be seen that if you increase fiber-rich foods in your meals, you will receive many health and fitness benefits. More specifically, what are the benefits of fiber for the body? Which foods rich in fiber should you eat? Join us to find out now.

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The great benefits that fiber brings to the body

According to recommendations from nutrition experts, the amount of fiber needed to supplement the body each day for women is 25g and for men is 38g. So, what are the benefits that fiber brings to the body?

Fiber prevents constipation: Fiber helps stimulate intestinal motility, enhancing digestive system function. In particular, fiber will help nourish friendly bacteria in the intestines, laxatives and prevent constipation.

Fiber helps lose weight: Fiber helps prevent the body from absorbing calories, slows down the digestion of food, brings a feeling of fullness quickly and stays full for a long time, limits appetite, and greatly supports the weight loss process. weigh.

Fiber reduces blood sugar: Fiber prevents sugar absorption, thereby helping to reduce blood sugar levels, which is very good for diabetics.

Fiber reduces cholesterol, enhances heart health: High cholesterol leads to cardiovascular diseases. Meanwhile, fiber helps significantly reduce cholesterol in the blood, so it is very good for heart health.

Although fiber is very good for health, most people only provide their bodies with about 50% of the recommended amount of fiber. In fact, providing the body with the necessary amount of fiber is not too difficult, you just need to supplement your daily diet with fiber-rich foods. Next, I will tell you 20 foods rich in fiber that are very good for your health.

Top foods rich in fiber

Usually, when it comes to adding fiber, people will immediately think of green vegetables, but in fact, fiber also appears in many fruits and nuts. These two food groups are always encouraged by experts to be widely used in daily menus, especially menus for people losing weight because of their easy-to-eat and easy-to-prepare nature. Including foods high in fiber into your daily menu is also extremely simple.

Every day you should consume about 3 servings of vegetables and 2 servings of fruit. Fruits should be eaten in the morning as well as snacks, and vegetables should be added to main meals such as lunch and dinner.

Apply beans and seeds at least 3 times a week, you can eat them with other foods. For example, beans can be used with fish, while nuts can be considered with fruits and yogurt.

Here are 20 suggested foods that you can apply to your weight loss menu every day:

1. Pear

Pear is a delicious and nutritious fruit loved by many people. This is also a fiber-rich food that is very good for health. A medium-sized pear will typically contain 5.5g of fiber or 100g of edible pear will contain about 3.1g of fiber. Besides, eating pears also helps supplement the body with many vitamins, minerals and other antioxidants.

2. Strawberries

When talking about foods rich in fiber for weight loss, it is impossible not to mention strawberries. This fruit has a sour taste, natural aroma and is a favorite of many people. Strawberries contain high levels of nutrients, vitamin C, protein, manganese and many antioxidants. In addition, strawberries also contain a large amount of fiber, specifically, every 100g of edible strawberries will contain 2g of fiber or drinking 1 cup of strawberries will add 3g of fiber to your body.

3. Apples

Apples are also a fiber-rich food that you definitely should not ignore. One medium-sized apple will contain about 4.4g of fiber or 100g of edible apples will have 2.4g of fiber. Furthermore, apples are also a fruit that provides the body with many other nutrients such as vitamin C, vitamin K, potassium, protein,…

4. Bananas

Bananas are fruits that help supplement the body with many nutrients such as vitamin C, vitamin B6, potassium, etc. Bananas also contain an indigestible carb with the same function as fiber. One medium-sized banana will contain about 3.1g of fiber or every 100g of edible banana will contain 2.6g of fiber. Therefore, bananas are considered a fiber-rich food that effectively treats constipation.

5. Butter

Avocado is a fruit that contains a lot of fat, but the fat that avocado provides is good fat. In addition, avocado also contains many other nutrients such as vitamin C, magnesium, potassium, B vitamins, vitamin E,… which are very good for health. The fiber content in one cup of butter is about 10g or 100g of edible butter will contain 6.7g of fiber.

6. Carrots

Carrots are a type of tuber that is often used to prepare many dishes or make juice. Carrots have a naturally sweet taste and are rich in nutrients, including vitamin B6, vitamin K, magnesium, beta-carotene and a large amount of antioxidants. On average, every cup of carrot juice contains about 3.6g of fiber or every 100g of edible carrots will supplement the body with 2.8g of fiber. The amount of calories in carrots is also extremely low, so this is an extremely good food for those who want to lose weight.

7. Raspberry

Raspberries are a fiber-rich food that is still recommended for those who want to lose weight. For every 1 cup of raspberry juice, your body will receive 8g of fiber or 100g of raspberries will contain 6.5g of fiber. In addition, raspberries also provide abundant amounts of vitamin C and manganese.

8. Beets

Sugar beets are also a commonly used food in many families’ meals. Beets contain many ingredients such as potassium, manganese, iron, copper, folate and are also a source of inorganic sodium for the body. The fiber content in 1 cup of beets is 3.8g or every 100g of edible beets contains 2.8g of fiber.

9. Broccoli

Broccoli is a food often included in many people’s weight loss menus. This is also a food with high nutritional value with abundant nutrients, including vitamins B, C, K, folate, iron, potassium, manganese, protein and antioxidants. In addition, broccoli is also one of the foods rich in fiber with about 2.6g of fiber in 100g of edible broccoli or a cup of broccoli with banana containing 2.4g of fiber.

10. Artichoke

Although artichoke is not as commonly used as some vegetables, it is also a fiber-rich food that is very good for your body. The fiber content in one artichoke is about 10.3g or 100g of artichoke will contain about 8.6g of fiber.

11. Brussels sprouts

Another suggestion for you about a food rich in fiber is Brussels sprouts – the same family as broccoli. Brussels sprouts contain a lot of vitamin K, potassium, folate and many powerful antioxidants. The fiber content in Brussels sprouts is also very abundant, every 1 cup of sprouts will contain 4g of fiber or 100g of sprouts will contain 2.6g of fiber.

12. Peas

Peas are one of the legumes that help provide the body with many nutrients, especially high fiber content. On average, a cup of cooked peas will contain 16.3g of fiber or 100g of edible peas will contain 8.3g of fiber.

13. Oats

Oats are a healthy grain that is very good for your health and is also a high-fiber food for effective weight loss. Oats contain a lot of vitamins, minerals and antioxidants. Furthermore, oats also contain a large amount of soluble fiber, which helps control blood sugar and stabilize cholesterol. In addition, each cup of raw oats will provide the body with 16.5g of fiber or 100g of edible oats will contain 10.6g of fiber.

14. Chia seeds

Chia seeds are also a very familiar seed and are chosen to be used in the diet of many people. Chia seeds are rich in nutrients, most notably calcium, magnesium, phosphorus and abundant fiber content. The specific fiber content in 28g of dry chia seeds is 10.6g or 100g of edible chia seeds will contain 34.4g of fiber.

15. Dark chocolate

Dark chocolate is the most delicious type of chocolate, loved by many people and is a food rich in nutrients and antioxidants. However, to be good for your health and support weight loss, you should choose dark chocolate with a cocoa content of 70-95% or more and does not contain sugar. Dark chocolate is also a food rich in fiber, every 1 piece of chocolate about 28g will contain 3.1g of fiber or 100g of dark chocolate will have 10.9g of fiber.

16. Almonds

Almonds are known as a nut with high nutritional value, providing the body with a large amount of healthy fats, vitamin E, magnesium, manganese,… Besides, the fiber content is found in 28g almonds are 3.4g. Similarly, every 100g of edible almonds will contain 12.5g of fiber.

17. Quinoa

Quinoa, also known as quinoa, is also a fiber-rich food that you should eat. The fiber content in 1 cup of cooked quinoa is 5.2g or 100g of edible quinoa seeds will contain 2.8g of fiber. Moreover, quinoa also contains many other essential nutrients for the body such as protein, iron, manganese, potassium, zinc, antioxidants,…

Above are foods rich in fiber that I want to share with you. Hopefully, this article will help you easily choose the best fiber-rich foods to add to your daily diet to help bring good health, support weight loss, treat constipation, etc. .. However, for those who want to lose weight, eating a lot of fiber is not enough, they need to combine it with regular exercise.

These are just foods rich in fiber to supplement your diet, combining healthy eating and weight loss exercises, ensuring your health and weight.
Wishing you success in your weight loss journey!