Fiber – For effective weight loss

high-fiber-foods1Dietary fiber, found mainly in fruits, vegetables, whole grains and legumes, is probably best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease and promoting significant weight loss .High fiber diet promotes weight loss through less calorie intake while you eat normal amount of food. Fiber intake ensures that you don’t get hungry and tempted to eat foods which are not a part of your diet. So, you stop thinking of eating more all the time as you did before. Fiber foods take a long time to be chewed properly. Though this does not directly contribute to weight loss, the dieter feels as if he/she has eaten a substantial meal than the usual one. Further, it also takes longer time to finish this meal which in turn helps. Intake of fiber foods make a positive contribution towards your health by aiding the food to move expeditiously through your body.

How does fiber help in weight loss?

How-does-fiber-help-with-weight-lossOne Swiss study determined that consuming a high-fiber meal reduced hunger more than eating a meal lows in fiber. You can find a number of sources for fiber. 

Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed.

Studies show that people who have included fiber into their daily diets have had better weight loss results than those who have dieted without including fiber.


List of high fiber foods


–       Grain, Cereal and Pasta

–       Spaghetti (cooked)

–       Whole-wheat (cooked)

–       Bread (whole wheat or multi-grain)

–       Bran (known to have the highest fiber content. Can be consumed as corn bran, wheat bran, bran flakes)

–       Whole-wheat pastas

–       Popcorn (air popped)

–       Barley (cooked)

–       Bown rice (cooked)

–       Fruits

–       Dates

–       Apricots

–       Raisins

–       Strawberries

–       Raspberries

–       Blueberries

–       Apple with skin

–       Pear with skin

–       Banana

–       Orange

–       Vegetables

–       Dark green leafy vegetables like spinach is the best.

–       Peas (cooked)

–       Kidney beans

–       Lima beans

–       Carrots (raw)

–       Tomato paste

–       Potato (with skin or baked)

–       Sweet corn (cooked)

–       Dried Fruits and Nuts

–       Almonds

–       Pistachio

–       Pecans

–       Seeds

–       Split peas (cooked)

–       Lentils (cooked)

–       Black beans (cooked)


Recommended quantity

Physicians believe you should consume anywhere from 25 to 35 grams of fiber daily, although most Americans eat 15 grams or less.


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