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Fiber is an essential part of your diet for healthy weight loss and smooth digestion. Dictating how long you are able to stay full for, high-fiber foods are a great way to control your appetite and increase satiety to ensure you aren’t overeating and are able to maintain a reasonable calorie deficit for weight loss.
In particular, fibrous foods are also great for reducing bloat as they can improve your digestion and keep everything moving, limiting gas buildup which can result in a painful and distended stomach. If you struggle with bloating and need help improving your digestion and keeping everything moving, we consulted with RDN Clara Lawson to pull together the four best high-fiber foods you should be eating for an overall improvement to your health. Here’s what she had to say.
Bananas
A great source of lasting energy, bananas are one of the best fibrous carbs to include in your day to day diet for a faster metabolism and less bloating. There’s a common misconception that because bananas are higher in calories than most fruits that they’re not good for you, but in fact they can provide more lasting energy than most, making them a great addition to your diet for weight loss. “There is a strong association between higher fiber intake and lower body weight. This is so since the body requires more time to digest fiber. For this reason, eating fiber keeps you full for a longer time and one doesn’t feel hungry and therefore, it becomes easier to avoid unhealthy snacking,” notes Lawson.
For bananas in particular, you’ll find that green bananas are actually the best option for weight loss, improving satiety over time. “Green unripe bananas might be more beneficial for losing weight since they have resistant starch, which is a carbohydrate that doesn’t digest easily. Eating two bananas regularly in your breakfast is highly recommended after 2 glasses of water,” says Lawson. Pair your banana with a source of protein such as eggs in the morning and you have a filling and delicious breakfast perfectly tailored for weight loss.
Chia Seeds
Add them into your morning smoothie or top your breakfast oatmeal with them, but either way chia seeds are a powerhouse fiber source to fuel your day. “The best thing about chia seeds is that they’re tasteless, so they can be added and mixed with a variety of dishes. These are loaded with omega-3 fatty acids that can be used in detox water, oatmeal, cereals and smoothies,” notes Lawson. “Chia seeds don’t cause bloating and they are excellent for aiding weight loss.” Packed with antioxidants to actually reduce inflammation, chia seeds are a nutrient dense superfood that should be added into your diet whenever possible to upgrade your eating plan for effortless weight loss.
Lentils
A great source of plant-based protein, lentils also offer ample fiber to your diet which can help foster healthy weight loss. “Lentils serve as the best vegetarian protein that can be added to salads, soups and other dishes. Just a single cup of lentils contains 15 grams of fiber,” says Lawson. Easily included in salads, with pasta sauce, or even in soups, lentils are a versatile and relatively flavorless protein source which can also bolster your fiber intake for better digestion and more energy throughout the day.
Oats
One of the most popular breakfast dishes to support healthy weight loss and sustained energy release is oats. Filled with healthy carbs, protein, fiber, and other nutrients to support your overall wellbeing, starting off your morning with oatmeal is just the meal your body needs to keep your cravings at may and support healthy digestion. “A number of health benefits are associated with oatmeal such as reducing blood sugar levels, improving cholesterol levels, promoting good bacteria in the gut and helping in weight loss,” says Lawson. An added bonus? Top your morning bowl of oatmeal with a cut up banana for an extra boost of fiber to kickstart your day.
