Like protein, fiber is an important component of any healthy diet. This carbohydrate can help lower your cholesterol levels, regulate your blood sugar, and promote healthy digestion. And, fiber is especially essential if you’re trying to shed some pounds considering blood sugar and digestion play an important role in weight loss. It can also help you stay fuller longer to avoid overeating later on. And if you’re looking for a way to fit more fiber into your diet without loading up on calories, high-fiber veggies are a great way to go.
To figure out the best high-fiber vegetables you can eat to promote healthy weight loss, we spoke to Dr. Sarah Mathis, a board-certified physician, and Eva De Angelis, a dietitian, nutritionist, and health writer at Health Canal. They told us that Brussels sprouts, okra, and broccoli are some of their favorite high-fiber veggies. Find all of their expert insight on these tasty and nutritious foods below.
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1. Brussels Sprouts
One high-fiber vegetable that De Angelis highly recommends for weight loss is Brussels spouts. These cruciferous vegetables are a great source of fiber and they taste great. "These small cruciferous veggies are a marvel of nutrients that are rich in fiber," De Angelis raves. Besides weight loss, their health benefits include decreased inflammation and improved immune system health.
While 1 cup of Brussels sprouts has a whopping 3.3 grams of fiber, the other vitamins, minerals, and antioxidants that they offer up also make them a nutritious addition to your weight loss diet. "They're also high in vitamins C, K, folate, potassium, and various antioxidants," she says. These vitamins and minerals are an important part of improving your overall health and losing weight at a consistent rate.
De Angelis says that the best way to prepare Brussels sprouts is by roasting them. "Plus, adding some garlic cloves to the pan and some good EVOO makes it a perfect ingredient for a warm salad," she says. Doesn't that sound tasty?
2. Okra
Okra, sometimes referred to as lady's fingers, is definitely a unique vegetable. But, Mathis says that although it's often overlooked, okra is a high-fiber, metabolism-boosting food you can enjoy on your weight loss journey. "It is so slimming and packed full of fiber!" she says. Plus, okra is incredible for your digestive health. "Okra helps to slow down your digestion while also helping to 'clean' everything out," Mathis adds.
However, some people find the taste of okra to be too bitter. So, if you're looking to get more okra in the diet but are concerned about the taste, Mathis has some suggestions. "[Okra's] 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!"
3. Broccoli
We probably don't have to tell you that broccoli is great for your overall health. Mathis says this high-fiber superfood makes a great addition to any weight loss diet. Broccoli has an incredible 3.8 grams of dietary fiber.
"Not only is it full of fiber but it contains sulforaphane, a substance that helps protect your DNA and slow tumor growth (that can decrease your cancer risk) and decrease inflammation," she says. Luckily, 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 advises. Yum!
The Bottom Line
At the end of the day, there are plenty of vegetables to choose from that are high in fiber and ideal for healthy weight loss—like broccoli, okra, and Brussels sprouts. While one vegetable alone can magically make you shed pounds, incorporating nutrient-rich options into your meals every day is the best way to ensure your body can thrive which can help you shed pounds faster. You can't go wrong with the above recommendations!
