When it comes to a healthy diet that can promote weight loss and boost metabolism, ensuring you’re eating enough fiber is essential. Not only does this important nutrient promote digestive health, keep you satiated for longer, and keep your heart healthy, but it can also help increase your metabolic rate. According to Levelshealth, “fiber promotes the production of short-chain fatty acids by the microbiome, which can improve metabolic health.” The USDA recommends a daily intake of 21-25 grams of fiber for women, but it’s always better to get a little more in whenever possible—especially if you’re trying to slim down.
To discover some of the best high-fiber ingredients you can eat every day to meet your daily intake and blast belly fat, we spoke to Dietitian Dana Ellis Hunnes, PhD, MPH, RD. She told us that oats, chia seeds, and edamame are three options you should add to your plate ASAP for better digestive health and a boosted metabolism.
1. Oats/oatmeal
Hunnes says a hearty bowl of oatmeal can be a great source of both soluble and insoluble fiber, both of which can greatly affect your health. She explains that water-soluble fiber "helps with cholesterol levels and heart health" while the insoluble fiber can "really help keep us regular," which can help promote a flatter tummy by relieving gas and bloating. All that fat soluble fiber also takes a good amount of calories to digest, which means that eating oatmeal on a regular basis can boost your metabolism as well. Plus, oats are incredibly versatile and taste fantastic with a whole range of healthy, metabolism-boosting toppings that can really bring your breakfast to the next level. And of course, thanks to the protein in this food, you'll stay fuller longer, which means you're less likely to overeat later in the day. All of this makes it one of the best weight loss meals around!
2. Chia Seeds
Looking for a high-fiber topping to mix into your oatmeal in order to achieve the flattest stomach around? Look no further than metabolism-boosting chia seeds. "Chia seeds are one of those seeds that has so many health benefits," Hunnes raves, noting that this ingredient "is high in fiber and can retain nearly 10x its weight in water, which means it can really help with hydration and regularity." Nice! But it doesn't stop there. She says that "another really great benefit of chia seeds are their high-levels of plant-based omega-3s (ALA), which we all need to be healthy." The fact that all the fiber and protein in chia seeds can keep you satiated for longer is just another reason they can help promote weight loss. Try adding them to your overnight oats, blending them into a smoothie, or whipping up some chia seed pudding for a great way to work this food into your diet.
3. Edamame
Munching on edamame is another fantastic way to get more fiber and protein into your diet. "These are green soybeans which are not only high in fiber at 8 grams per cup, but also in protein, at 17 grams per cup," Hunnes tells us. "Many older adults worry about getting enough protein, well, this can give you both protein and fiber and is very filling and healthy." Not to mention delicious! You can eat edamame as a snack, side, appetizer, or mixed into your favorite stir fry. We're getting hungry just thinking about it!
While it may sound difficult to pack in your recommended amount of fiber each day, remember that it's essential to prioritize this nutrient if you want to improve your digestive health and lose weight. Plus, with so many tasty fiber-filled options out there, it's likely easier to whip up delicious high-fiber meals and snacks than you think! Why not give these suggestions a try and see for yourself?
