If you’re trying to lose weight, it’s crucial to ensure you’re eating the right amount of nutrients each day, and one of the most important ones to consider is fiber. Fibrous foods will allow you to stay satiated throughout the day, which means you’ll be less inclined to chow down on less-than-healthy, high-calorie snacks that (although delicious) make it difficult to lose weight. Luckily, there are so many tasty high-fiber foods out there, including one versatile option that you can have at virtually any time of the day.
To discover the best high-fiber food you can eat all day, every day while you crush your weight loss goals, we spoke to health experts Amy Richter, MS, RDN, Jesse Feder, RDN, CPT, registered dietitian and certified personal trainer, and Dr. Jamie McManus M.D., FAAFP from Shaklee. They all told us that berries should be your new fibrous best friend!
Berries
When it comes to high-fiber foods, some of the best options are fruit—and berries (especially raspberries) take the cake. "Raspberries are some of the highest fiber fruits out there," Richter tells us, explaining that just 1 cup packs in a whopping 8 grams of fiber, which accounts for nearly one third of the recommended daily intake. Not bad!
Even better, this healthy fruit is also low in calories. "[Raspberries] are your best bet for high-fiber foods that won't push you over your calorie limit for weight loss," she says. Luckily, berries also work great in a range of meals, whether you add them to some oatmeal or Greek yogurt in the morning, snack on them throughout the day, or curb your sweet tooth with a handful for dessert. Both oatmeal and Greek yogurt offer ample amounts of fiber, so combining them with your favorite berries can be an especially healthy way to start your day.
In addition to their high fiber content, berries pack in tons of other benefits. Feder notes that they "contain high levels of antioxidants which can help reduce inflammation throughout the body," which is also one great way to help you stay steady in your weight loss goals.
"Berries are loaded with antioxidants, fiber, and low in calories which makes them nutrient dense," McManus confirms. While raspberries are at the top of the list, she adds that "strawberries have a little less and blackberries have about 7 to 8 grams." Noted!
So, there, you have it: next time you're craving a sweet snack that won't put your weight loss progress at risk, grab some tasty berries! "Ultimately, the hardest aspect of dieting is being hungry–and you should know that fiber is your secret weapon! High-fiber foods help fill you up (with lower calories). And because fiber slows down the transit time in your gut, you feel full longer so you can avoid the urge to eat those pesky snack foods like chips and crackers," McManus concludes.
