As well as protein, carbs, and fats, fiber is an essential macronutrient that our bodies need to thrive. This is especially true if you’re trying to shed some pounds or maintain a healthy weight—it’s imperative that you get enough fiber in your daily diet to help you on your weight loss journey. Additionally, fiber can help lower your cholesterol levels, regulate your blood sugar, and promote smoother digestion (which plays a large role in your ability to lose weight!). Fiber can aid your weight loss journey because it can help you stay fuller longer to avoid overeating, so it’s worth adding fiber-rich to your weight loss diet.
To learn more about the fiber-rich foods to curb inflammation and reduce belly fat, we spoke with Dana Ellis Hunnes, a senior dietitian at the UCLA Medical Center, Lisa Richards, a registered nutritionist and creator of The Candida Diet, Trista Best, a registered dietitian at Balance One Supplements, and Caleb Backe, a health and wellness expert for Maple Holistics. They agree that beets, apples, nuts, and cherries are the best fiber-rich foods to eat for weight loss and better digestive health. This is because they are typically low in calories and high in fiber and antioxidants. Find out more below!
1. Beets
The first fiber-rich food that experts recommend is beets. This vegetable contains a whopping 3.4 grams of fiber. This can help relieve digestive issues like bloating, stomach inflammation, and gas. "Beets are high in fiber and can help with digestion, owing to their Betaine which is a digestive enzyme," Hunnes says. She notes that it can help with gut health regularity as well. "As we get older, we tend to drink less and stay less well-hydrated, which can stop us up," she continues. "High-fiber foods can really help, especially when they come from fresh vegetables, whole grains, fruits, etc, because they contain moisture in them as well." And, when beets are pickled, they're even better for smoother digestion.
2. Apples
And, fruits are just as fiber-rich as vegetables. Specifically, a great fruit you can eat to add fiber to your day is apples. They're also packed with crucial weight-loss nutrients and antioxidants to reduce inflammation and improve immunity. "The fiber in apples helps to flush out cholesterol and fat circulating in the blood as well as keeping you feeling full for longer which prevents overeating," Richards says. They also contain approximately 3 to 4 grams of fiber. So, apples can make a great and filling snack!
3. Nuts
You've probably heard time and time again how healthy nuts are for weight loss. Not only are they high in fiber, but they're also healthy fats. And, a great way to get your fill is with trail mix. You can include other popular high-fiber additions like dried fruits, seeds, and granola. One of the best aspects of snacking on trail mix is that you can decide what ingredients to include. "The best snacks are those that contain two qualities; low in calories and rich in satiating nutrients; fiber and protein," Best says. "Trail mix is one of my favorite snacks, especially while on the go, because it provides a quick source of protein and fiber," she adds. Protein and fiber can keep you feeling full and satisfied between meals to prevent overeating. That's why nuts make a great fiber-rich snack for anyone wanting to shed some pounds.
4. Cherries
Another food that's "full of fiber," Backe says, is cherries. He notes that this is another fruit that can "keep you fuller for longer" to avoid weight gain. Plus, it satisfies your sweet tooth! "The beauty of cherries is that they are also a great natural source of melatonin," Backe argues. That means that they not only promote a healthier digestive system but they can also encourage a good night's sleep. Backe concludes that this "low-fat, all-natural" fruit is a "delicious snack," that promotes intestinal regularity with 2 grams of fiber. So, snacking on cherries can definitely add some crucial fiber to your diet!
The Bottom Line
Overall, inflammation and weight gain are determined by a number of facts. And, in order to stay as healthy as possible as you age, it's crucial to incorporate a number of nutritious foods into your everyday diet. Specifically, experts agree that fiber-rich foods like beets, cherries, apples, and nuts can aid your weight loss journey and reduce inflammation. And, they're delicious—it's a win-win!
