High-fibre foods: Leafy greens, berries, chickpeas and oats will help you lose weight faster

When it comes to weight loss, not all foods are created equal, and high-fibre foods are among the most effective tools to help you shed those extra pounds. Fiber can help slow down digestion and keep you full for longer. It also helps stabilise blood sugar levels and avoid sugar highs and crashes.

Unlike quick-digesting refined carbs and sugars that lead to energy crashes and cravings, fibre provides steady energy and supports healthy digestion.

Whether you’re looking for a filling breakfast, a satisfying snack, or a wholesome dinner option, fibre can play a vital role in helping you feel satisfied while consuming fewer calories.

Here’s a detailed look at the best high-fibre foods for weight loss and how they can benefit your health.

• Vegetables

Vegetables are low in calories and high in fibre, making them a staple for weight loss. Leafy greens like spinach (2.2 gm per 100 gm) and kale (3.6 gm per 100 gm) provide ample fibre along with essential vitamins. Cruciferous vegetables such as broccoli (2.6 gm per 100 gm) and Brussels sprouts (3.8 gm per 100 gm) are rich in both fibre and antioxidants. Root vegetables like carrots (3.4 gm per 100 gm) and sweet potatoes (3.3 gm per 100 gm) offer natural sweetness and fibre. A study published in the Journal of Nutrition highlights that fibre from vegetables improves satiety and reduces overall calorie intake.

Also read | Improve your digestion naturally with these 8 fibre-rich foods

• Fruits

Not only do fruits fill those sweet cravings, but they are also high in fibre, vitamins, and antioxidants. Berries are a good option for fibre – raspberries have 6.5 gm of fibre per 100 gm, while blackberries have 5.3 gm per 100 gm. Citrus fruits, like oranges have 3.1 gm of fibre in a medium orange, while grapefruits contribute to hydration apart from their fibre content. A medium apple with its skin has 4.4 gm of fibre while a medium pear has 5.5 gm of fibre. Research in the British Journal of Nutrition says that consuming whole fruits instead of having fruit juices is more effective in weight loss because of the fibre that whole fruits provide.

• Legumes and pulses

Legumes are a high source of fibre besides providing the body with protein to keep the stomach full for longer. Lentils (7.9 gm per 100 gm), chickpeas (7.6 gm per 100 gm), and black beans (8.7 gm per 100 gm) make great soups, salads, and stews. Kidney beans provide 6.4 gm per 100 gm, and green peas 5.7 gm per 100 gm. According to the American Journal of Clinical Nutrition, legumes help increase satiety and decrease belly fat over time.

Also read | What to eat: From apples to oranges, include these high-fibre fruits in your daily diet

• Whole grains

Whole grains have a mix of fibre and complex carbohydrates that provide energy for longer periods. Oats are good for breakfast at 10.6 gm per 100 gm. Quinoa is a high-protein grain good for lunch or dinner at 2.8 gm per 100 gm. Increasing daily fibre with barley at 3.8 gm per 100 gm and whole-grain bread at 2 gm per slice. A study published in The Lancet found that diets rich in whole grains significantly reduce the risk of obesity and related health issues.

• Nuts and seeds

Nuts and seeds are not only fibre-rich but also provide healthy fats, which support overall health. Chia seeds (34.4 gm per 100 gm) and flaxseeds (27.3 gm per 100 gm) are among the highest fibre sources. Almonds, at 12.5 gm per 100 gm, and sunflower seeds at 11.1 gm per 100 gm are very good snacks but ought to be taken in moderation because they are very calorie-dense. Advances in Nutrition describes how adding nuts and seeds to your diet will improve satiety and reduce craving.

• High-fibre snacks

Replacing processed snacks with fibre-rich options can boost your diet significantly. Air-popped popcorn (14.5 gm per 100 gm) is a low-calorie snack packed with fibre. Edamame (5.2 gm per 100 gm) and roasted chickpeas (7 gm per 100 gm) are other convenient and nutritious choices. Studies in the Journal of Food Science and Technology indicate that fibre-rich snacks help in managing hunger between meals.

Also read | The fibre effect, 7 foods that naturally control blood sugar levels, keep diabetes in check

• Fibre-rich beverages

Drinks with fibre can also aid in weight loss by providing nutrition and hydration. Smoothies made with fruits, spinach, or chia seeds are an excellent way to incorporate fibre into your diet. Fresh vegetable juices with pulp, such as carrot or celery juice, provide both fibre and essential nutrients. The American Journal of Clinical Nutrition recommends fibre-containing beverages for those seeking a nutrient-dense option to reduce hunger.

Tips for adding fibre to your diet

• Increase gradually: Add fibre slowly to your meals to prevent bloating or discomfort.
• Stay hydrated: Drink plenty of water to help fibre move smoothly through your digestive system.
• Mix and match: Combine different fibre sources, such as grains, legumes, and vegetables, for variety and maximum benefits.
• Cook wisely: Steam or lightly cook vegetables to retain their fibre content.

Incorporating high-fibre foods into your daily meals is an effective strategy for weight loss and overall health. Remember to hydrate and balance your diet to make the most of these nutritious foods, helping you achieve your weight loss goals while maintaining a healthy lifestyle.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.