The importance of fiber
And where you can get it
Fiber is often overlooked, but it's a crucial component of a healthy diet, especially when you're trying to lose weight. It helps you feel full, regulates blood sugar, and supports digestive health. Here are some excellent sources:
Vegetables
Leafy greens, broccoli, carrots, and Brussels sprouts are packed with fiber and low in calories, making them perfect for adding volume to meals without adding too many calories.
Fruits
Berries, apples, and pears are fiber-rich fruits loaded with vitamins and antioxidants. Make sure to eat the skin when possible—that’s where a lot of the fiber is!
Whole Grains
Oats, quinoa, and brown rice are fantastic sources of fiber. They provide lasting energy and help keep you feeling full for longer periods.
Legumes
Beans, lentils, and chickpeas are fiber powerhouses. Plus, they’re rich in protein, making them doubly effective for weight loss.
Nuts and Seeds
Chia seeds, flaxseeds, and almonds are high in fiber but also calorie-dense, so portion control is important. They’re great for adding texture and nutrition to your meals.
Try to gradually increase your fiber intake to about 25-30 grams per day. And remember to drink plenty of water as you increase your fiber intake. By incorporating more fiber-rich foods into your diet, you’ll feel fuller and more satisfied, making it easier to maintain a calorie deficit for weight loss.
