Top 18 High fiber foods To lose weight

Top 18 High Fiber Foods And Vegetables to Lose Weight with Images.

High fiber foods

As always without creating stories let’s immediately jump into the stuff what you are looking for.

In this post, you can find all the things about high fiber foods and fruits.

Let’s have a quick view what this post contains.

What is fiber and Why we need fiber

Fiber is nothing but one of the nutrition. which is available in foods, fruits, and vegetables.

And the reason why we need it quite important, in the layman terms, Fiber helps to take the waste from your body. If you are having enough amount of fiber in your each meal, you will have proper digestion and no constipation. 

Here is quick list of high fiber vegetables.

low calories foods

100 Grams Spinach

Contains 2.2g of fiber

low calories foods

100 Grams broccoli

Contains 2.6g of fiber

low calories foods

100 Grams lemon

Contains 2.8g of fiber

100 Grams cabbage

Contains 2.5g of fiber

high fiber foods

100 Grams peas

Contains 5g of fiber

low calories foods

100 Grams Cranberries

Contains 4.6g of fiber

Here is quick list of high fiber foods.

high fiber foods

100 Grams Black-Lentils

Contains 18g of fiber

high fiber foods

100 Grams Yellow-Lentils

Contains 8g of fiber

high fiber foods

100 Grams Chick peas

Contains 17g of fiber

high fiber foods

100 Grams Whole Wheat Pasta

Contains 6.3g of fiber

high fiber foods

100 Grams Brown Rice

Contains 5g of fiber

high fiber foods

100 Grams Oat Meal

Contains 1.7g of fiber

Here is quick list of high fiber Fruits.

low calories foods

100 Grams Avocados

Contains 7g of fiber

low calories foods

100 Grams Apple

Contains 2.4g of fiber

high fiber foods

100 Grams coconut

Contains 9g of fiber

high fiber foods

100 Grams banana

Contains 2.6g of fiber

high fiber foods

100 Grams Kiwi

Contains 3g of fiber

100 Grams Pomegranate

Contains 4g of fiber

High fiber foods chart.

You can find

an excellent collection of foods along with calories, fat, fiber and carbs details along with images.

Along with this, you should know your daily calorie intake as well. Now its to calculate your daily calories intake.

Follow this post to

calculate your daily calories intake scientifically.

Benefits of High fiber foods.

  • High Fiber foods help to reduce body weight.
  • It helps to have healthier bones.
  • it reduces your risk of certain cancers.
  • High fiber helps to redue heart disease.
  • it helps control blood sugar levels.
  • Lowers cholesterol levels.
  • These fruits help in digsting food in very efficient manner.

How much fiber you should eat a day.

As Recommended by food Drug Association.

For MEN

A man should have at-list 35-grams of fiber daily.

For women

women should have 25-grams of fiber daily.

So let’s have quick calculation:

If women consuming 5 meal a day then she should add 5-grams  fibers in each meal or if she takes 3-meal a day then she needs to have almost 8-grams of fiber a day.

The same calculation applies for men also.

Note: If any of the meals don’t contain fiber then you will be having a constipation problem, so guys please maintain sufficient fiber to avoid constipation problem.

How fiber helps in remove constipation.

Let’s make it simple, whatever we eat that has come out as waste.rite? So to make this process easy we need more water and here fiber comes into the picture.

There are two major reasons for it.

  1. Fiber attracts water and turns to gel during digestion.
  2. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.

and we are done no constipation at all. Add minimum 3-4ltr of water daily without fail to have better digestion system along with enough amount of fiber.

Best way to eat these Fruits and vegetables

Before using these fruits wash them in warm water because all the pesticides get dilutes in water. Then wash them again in cold water along with salt for better results.

Always say NO to cooked foods (like carrot, radish, tomato, beetroot, spinach etc.) because you will get only the taste and zero Nutrients.

Eating these fruits is better than having their juice.

Best time to use these fruits and vegetables.

Combine these fruits and vegetables and make an awesome salad and eat in empty stomach or along with each meal.

One of the best time to eat these fruit salad is in between your breakfast and lunch.

Avoid using them at night because high sugar content will spike your energy.

Hope this article was helpful for you. Please do comment below in case any suggestion or feedback

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