We asked three leading nutrition experts to weigh in on the high-fiber foods they recommend to patients in a weight management program. You can enjoy these heart-healthy, fiber-rich foods without (ever) really worrying about gaining weight.
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Board certified obesity doctor Robert Ziltzer, MD, of the Scottsdale Weight Loss Center:
"Foods that can be eaten freely are generally high in fiber and low in carbs and fat. As a guideline, if the food contains <30 calories per cup, they can be eaten freely with low risk of weight gain,"
Which are Dr. Zilter's favorites? Green, leafy vegetables, salad greens, nonstarchy and nonfatty vegetables including broccoli, cauliflower, brussel sprouts, mushrooms, cucumbers and celery.
And you can eat cereals, too. "There are 2 cereals that have enough fiber to be eaten freely: Fiber One Original and Trader Joes High Fiber Cereal," he suggests. Beware of other brands that are packed with weight-gaining carbs and sugars, though!
Director of Nutrition at Pritikin Longevity Center Kimberly Gomer, MS, RD, LDN:
"Vegetables are the gold," she says. "The fiber and nutrition combo with low calorie density is always your weight loss best friend." Her picks? Broccoli, carrots, celery and radishes. Yum!
Board certified obesity physician Dr. Amy Lee:
Her picks? Cabbage, celery, kale, spinach, romaine lettuce and Napa cabbage.
"These things are high in fiber naturally and also have a lot of water content as well, so when eaten at large volumes, it is mostly water plus fiber. But beware, if you overcook them, you may unintentionally destroy the fiber, vitamins and minerals; so be mindful about cooking techniques."
