Fiber for Fat Loss
Dietary fiber helps with weight loss and weight maintenance by increasing satiety, stabilizing blood sugar and energy, and normalizing bowel movements. Fiber is filling. It absorbs water and takes up space in your stomach, making it easier to lose weight without feeling hungry. Here are some ways to add fiber into your diet:
Include non-starchy vegetables with every meal. Non-starchy vegetables are low in calories and full of vitamins, minerals, and fiber. Some of the best options include asparagus, broccoli, Brussels sprouts, leafy greens like kale, collard greens, and Swiss chard, cabbage, cauliflower, carrots, beets, artichokes, and eggplant.
Blackberries, raspberries, blueberries, and strawberries are some of the lowest-sugar, highest-fiber fruits. Add some berries to your yogurt or cottage cheese.
Serve your meals over fresh greens like baby spinach or arugula. It is so easy to add a handful of greens to your plate or bowl before serving your food. No cooking or prep required!
Sprinkle your meals with basil seeds. 2 tbsp of these seeds pack 15g fiber—more than any other seed! This is an easy way to double your daily fiber intake.
Add 1-2 tablespoons of basil seeds, ground flaxseeds, or chia seeds to your yogurt.
Use an ounce of nuts as a protein snack. Pair them with raw vegetables for even more fiber.
Edamame is a great source of both protein and fiber. Dry-roasted edamame is convenient as well.
Avocado is surprisingly high in fiber. add 1/4 avocado with your eggs, in your salads, etc. for 3g fiber.
The USDA’s Dietary Guidelines for AmericansTrusted Source suggest the following amounts of fiber:
Women under 50: 25 to 28 grams per day
Men under 50: 31 to 34 grams per day
Women 51 and older: 22 grams per day
Men 51 and older: 28 grams per day
Children ages 1 to 18 should eat 14 to 31 grams of fiber per day, depending on their age and gender
