High Fiber Diet Can Help in Weight Loss

high fiber diet

Did you know that a high fiber diet can actually aid in weight loss? So if your diet does not include dietary fiber sources then you better get started today. If you are planning to take the lazy way out and resort to taking fiber supplements instead then you got to think again. According to a report it has been found that naturally occurring dietary fiber can help you reduce your weight in a much more effective manner than dietary fiber found in supplements. So make sure that you include the following sources of soluble dietary fiber in your diet on a daily basis without fail and monitor the results. You are sure to start experiencing reduction in body weight.

Let us look at the best high fiber food sources that have soluble dietary fiber for weight loss.

Fruits:

The best known source of fiber. Fruits contain all the fiber you would ever need from your diet. If you being your day daily with a bowl of fruits, you are well on your way to healthy living. Plums, Prunes and Berries are rich in fiber content. Plums are known sources of both soluble and insoluble fiber. The plum skin contains insoluble fiber and the inner pulp contains soluble fiber. Certainly a tasty way to reduce weight. Other fruits include, raspberry, blackberry, pear and rubus.

Oats:

Oats are a rich source of soluble fiber and an oat meal is not only healthy but also tasty. Oat meal is best for breakfasts. In addition to oats, rye, chia, and barley also contain fiber and can form a part of your high fiber diet.

Broccoli and Carrots:

The best way to eat these vegetables and get maximum advantage is by either eating them raw or partially boiled. Other green leafy vegetables like spinach, quinoa also contain high amount of soluble fiber.

Skin of vegetables that grow below the ground:

Skins of most vegetables that grow below the surface of earth like onions, potatoes and sweet potatoes are high sources of fiber. So think twice before cutting the skin while cooking these vegetables. For a high fiber diet, include these vegetables without peeling.

How does soluble fiber diet help in weight loss?

Intake of soluble fiber in your daily diet helps you in the following ways to lose your weight:

  • Firstly, increasing the amount of soluble fiber in your food directly means that you have switched over to a food with higher amount of nutrients. This is because the sources of fiber like vegetables and whole grains are also rich in other nutrients.
  • Secondly, fiber aids in the secretion of bodily fluids that can actually help reduce food cravings in an individual to a huge extent.
  • Fiber helps in digestion of fat and hence prevents that fat from being stored and deposited by the body

How much fiber to take?

The recommended intake of soluble dietary fiber per day for an adult is 20-35 grams depending on calorie intake. For children the intake level is 5 grams per day.

So shift to a fiber rich diet today and start loosing weight!