In addition to eating enough lean protein, carbs, and healthy fats, it’s also important to remember to get enough fiber in your diet, especially if you’re trying to shed a few pounds. Not only does choosing high-fiber foods keep you satiated between meals so you’re less likely to overeat, but it also helps stabilize your blood sugar levels—all without overloading the calories. Fortunately, if you’re looking to fit more of this vital nutrient into your diet, you have a number of options to choose from.
To discover a few of the best fiber-rich foods out there you can add to your diet to reach your weight loss goals faster, we spoke to nutritionist Lisa Richards, creator of The Candida Diet, and nutritionist Dana Hunnes. They pointed us towards chia seeds, pumpkin, and apples. Learn more about the benefits of these tasty (and healthy) foods below.
READ MORE: Weight Loss Experts Tells Us How Much Fiber To Eat Every Day For The Best Results
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1. Chia seeds
If you haven't already hopped aboard the chia seed train, it's time to convert. This superfood is packed with benefits (which you can read all about here), and one of its best qualities is the fact that it's rich with fiber to aid weight loss.
The combination of fiber, omega-3 fatty acids, and anti-inflammatory properties of this tiny but mighty seed makes it one of the best ingredients out there when it comes to weight loss. "[Chia seeds] can aid in weight loss by keeping you satiated and keeping your blood-sugar levels stable decreasing the likelihood of snacking/eating high-calorie foods later," Hunnes says.
To reap these benefits, add this versatile seed to your yogurt, oatmeal, smoothies, or even a delicious chia seed pudding.
2. Pumpkins
Pumpkin lovers rejoice! This fruit (or veggie, depending on who you ask) is good for more than just seasonal coffee drinks. As it turns out, pumpkin is one great fiber-packed food that fits well into a weight loss-friendly diet.
There are several reasons that pumpkin can aid weight loss, starting with the fact that it's high in nutrients like potassium and vitamin A, both of which are anti-inflammatory. "This can aid in weight loss by keeping you regular, satiated, and improving your microbiome," Hunnes explains.
Looking for a way to work this squash into your diet? You can try it roasted, baked, smashed, or even pureed.
READ MORE: The Surprising Health Benefits Of Pumpkin–It’s So Good For Weight Loss!
3. Apples
You know what they say: an apple a day keeps the doctor away. And as it turns out, it may also help shrink your waistline thanks to all the fiber (3-4 grams per apple!) and nutrients it offers. Richards says this is one of the best fibrous snacks you can eat regularly to slim down.
"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," she says, noting that the fruit is also "typically low calorie, high fiber, and antioxidant rich." Perfect!
The bottom line
It's important to remember that while high-fiber foods are an essential part of a healthy diet, there are many other factors that play into your ability to lose weight, including your workout routine (which you can learn more about optimizing here) and even your sleep schedule. However, if you're looking for ways to pack more fiber into your diet, you can't go wrong with these expert-approved options. You'll be one step closer to your weight loss goals when you add them to your plate regularly.
