There’s no one-size-fits-all weight loss plan that works for everyone. But when it comes to healthy eating, experts think everyone should be eating high-fiber foods to help with weight loss as well as support overall health. We often overlook our need for fiber but it’s a powerful nutrient, especially for weight loss. Unfortunately, most of us aren’t getting enough fiber. In fact, 90 percent of women and 97 percent of men fall short of USDA daily recommendations for fiber intake.
To learn more about the best high-fiber foods to eat to reduce fat accumulation, we spoke with Dr. Sarah Mathis, a board-certified physician, Dana Ellis Hunnes, PhD, MPH, RD, and senior dietitian at UCLA Medical Center, and Caleb Backe, a health and wellness expert for Maple Holistics. They said that okra, broccoli, cherries, and beets are fiber-rich foods you can eat to reduce fat accumulation. This is because fiber helps you stay fuller longer and it helps slow down your digestion to better manage your insulin and blood sugar response to food. Find out more below!
READ MORE: These Are The Best High-Fiber Snacks For Weight Loss, According To Dietitians
1. Okra
Here's a fruit you don't hear about often! Okra—also nicknamed ochro or ladies' fingers—is a flowering plant in the mallow family. While it is biologically classified as a fruit, okra is generally used as a vegetable in cooking. It has edible green seed pods and is usually made with gumbo and as a favorite fried or pickled Southern side dish. If you're not already munching on okra, here's why you should give this sweer plant a chance.
Mathis says that the often-overlooked okra is one high-fiber food you can snack on while you're on your weight loss journey. "It is so slimming and packed full of fiber!" she raves. And, it's great for your digestive health. "Okra helps to slow down your digestion while also helping to 'clean' everything out," she continues.
If you're looking to get more okra in the diet, Mathis offers some advice. "Its taste is hidden when blended into smoothies or even healthy desserts," she says. "Or, you can add it into your soups or stews or even air fry it and make it super crispy!" Doesn't that sound tasty? Of course, you'll want to avoid breaded and oil-fried okra which can actually cause more fat buildup.
2. Broccoli
You probably already know that broccoli is beneficial for your overall health—that's why your parents were always telling you to finish the broccoli on your plate! Mathis says this high-fiber superfood makes a great addition to any weight-loss diet. "Not only is it full of fiber but it contains sulfurophane, a substance that helps protect your DNA and slow tumor growth (that can decrease your cancer risk) and decrease inflammation," she notes. There are so many ways to prepare this green vegetable. "You can eat a large plateful either steamed, blended up into a soup, or even take the stems and 'rice them' to turn into your favorite salad like coleslaw," Mathis recommends. Yum!
3. Cherries
With summer just around the corner, Cherry season is upon us. These small stone fruits are one of the most beloved fruits and for a good reason. They're delicious and full of vitamins, minerals, and plant compounds with powerful health benefits. And, cherries are "full of fiber," Backe says. He notes that they can "keep you fuller for longer" which helps prevent weight gain while also satisfying your sweet tooth. They make for a delicious (and weight-loss-friendly!) dessert."The beauty of cherries is that they are also a great natural source of melatonin," Backe explains. So, not only do cherries help with your digestive system and keep you satiated, but they also can encourage better sleep. This "low-fat, all-natural" fruit is a "delicious snack," as Backe adds. Eating cherries as a snack can add more essential fiber to your everyday diet.
4. Beets
And, finally, beets are another high-fiber food that can help reduce fat accumulation. This root vegetable contains 3.4 grams of fiber, which can help relieve any digestive issues and lose weight. "Beets are high in fiber and can help with digestion, owing to their Betaine which is a digestive enzyme," Hunnes says. She notes that beets can help with hydration 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."
So, there's your proof that fiber is incredibly important for your overall health and for weight loss. You don't have to rely on plain old oatmeal or a fiber bar for your daily dose of fiber. You can eat high-fiber foods like okra, broccoli, cherries, and beets to get your daily dose of fiber, stay regular, and slim down. These four recommendations from experts Mathis, Hunnes, and Backe are just the beginning!
