Foods high in fiber help in the fight against excess weight, normalize blood sugar and cholesterol levels, that is, they bring a lot of health benefits.
Why fiber is needed
There is a lot of fiber in vegetables, fruits, cereals. It helps to lose weight, avoid diabetes, heart disease, lower cholesterol, control sugar levels, prevent cancer.
Fiber consists of soluble fibers that absorb nutrients, water, fluids, fats, and insoluble fibers that promote proper digestion by cleansing the gastrointestinal tract.
Benefits of fiber for weight loss:
- acts as a natural appetite suppressant;
- increases metabolic rate for rapid weight loss;
- reduces the level of bad cholesterol;
- reduces the likelihood and risk of heart disease;
- prevents various types of cancer;
- helps with constipation;
- regulates blood sugar levels;
- provides moisture to the intestines, facilitating the movement of waste;
- controls the pH level in the gastrointestinal tract.
TOP 7 foods with the most fiber:
- Cereals. A half cup of oatmeal provides over 7 grams of fiber, which is about 25% of your daily fiber requirement. Oatmeal helps regulate blood sugar levels and improves heart health.
- Chia seeds. This superfood contains the amino acids you need to build muscle. The optimal daily dose is about 28 grams. In addition to fiber, chia seeds are full of protein and omega-3 fatty acids. Just add a scoop of these seeds to a smoothie or bowl of oatmeal.
- Almond. A few handfuls of these nuts increase fiber intake, provide protein, healthy fats, vitamin E, niacin, riboflavin, and magnesium. If you eat almonds every day, the cravings for midday snacks will decrease, which is good for weight loss.
- Avocado . In addition to fiber, this fruit is full of potassium and heart-healthy monounsaturated fats. A cup of avocado contains about 9.8 grams of fiber!
- Raspberry. This berry is great for meeting your fiber needs thanks to the seeds that tend to get stuck in your teeth. The daily serving is about 1 cup.
- Flax seeds. The seeds are an excellent source of fiber and rich in precious omega-3 fatty acids. A tablespoon of flax seeds can provide up to 3 grams of fiber with just 55 calories.
- Figs. Simply chop some fresh figs into your oatmeal or add them to almond and honey yogurt for a healthy fat-burning fiber meal.