High-fiber Foods: Eating for Weight Loss, High-fiber Diet List, What You Should Eat
Best foods to eat for weight loss: high-fiber foods, including high-fiber diet list.
Here’s a few of the best high-fiber-rich foods you can eat as part of a high-fiber diet:
High Dietary Fiber Foods List
|Foods High in Fiber||Fiber Grams||% Of Recommended Daily Allowance|
|Whole wheat bread – one slice.||1.93g||7.73 %|
|Bran flakes – 1 cup.||7.73g||30.92 %|
|Brown rice – 1 cup.||3.51g||14.04 %|
|Whole wheat spaghetti – 1 cup.||6.3g||25.20 %|
|Red kidney beans – 100g.||6.4g||25.60 %|
|Canned baked beans – 1 cup.||13.92g||55.66 %|
|Almonds – 1oz, raw.||3.35g||13.38 %|
|Broccoli – 1 medium stalk, cooked.||5.94g||23.76 %|
|Savoy cabbage – 1 cup, cooked.||4.06g||16.24 %|
|Spinach – 1 cup, cooked.||4.32g||17.28 %|
|Potato – large, baked, flesh & skin.||6.28g||25.12 %|
|Sweet potato – 1 cup, baked, flesh & skin.||6.60g||26.40 %|
|Peas – 1 cup, frozen.||4.96g||19.84 %|
|Apple – small (4 per lb.).||2.54g||10.18 %|
|Banana – medium, raw.||3.07g||12.27 %|
|Pear – medium, raw.||5.15g||20.58 %|
Sample Meal Plan
Easy-to-follow High-fiber Diet Sample
An example of a high-fiber meal plan comprising 3 meals and one snack, looks like this:
|Whole grain cereal with fruit, almonds, wheat germ, and non-fat milk.||Crunchy tuna salad, whole wheat crackers, fruit and carrots.||
Beef and pepper saute, with pilaf rice- and fruit.
|Whole wheat crackers and low-fat cheese.|
A high-fiber, low-fat diet plan like this, which is easy to prepare, provides the minimum level of fiber as recommended by the American Heart Association.
The American Diabetic Association recommends a daily fiber intake of 25 grams.
Role in Your Diet
Role of High Dietary Fiber Foods in the Diet
It is fiber that makes passing this waste, known as stool in the medical profession (or crap for the less academically minded) a whole lot easier than it might otherwise be. That is the number one (or should that be number 2) role of fiber, which obviously is beneficial to all of us.
♥ Effective removal of food waste from our bodies is vital for health.
And if you are wondering why you are constipated, then the answer is simple, you’re not eating enough fiber.
The Diet Benefits
High Dietary Fiber Foods and Diet Benefits
But fiber has many other medically proven benefits and is now viewed as a strong natural force for good in the fight against diabetes, high cholesterol levels, weight gain, colon cancer, heart disease, and various gastrointestinal disorders.
♥ In the case of diabetes, fiber enables the body to dispose of excess glucose that might otherwise get into the bloodstream, and cause blood sugar levels to rise.
♥ In the battle of the bulge, it is people who don’t eat enough (or any fiber at all) that will find themselves putting on weight, as it is the high-calorie foods (such as sweets, cakes, cookies, chips, burgers in buns, fried chicken, processed junk food) that contain very little, if any, fiber.
The High Dietary Fiber Foods for Losing Weight
Regarding attempts to achieve weight loss, it is high-fiber recipes that are often mentioned in diets because foods with high-fiber content help to stave off hunger.
High-fiber ingredients are also generally low in calories, and because they are also not being digested, none of it is being stored as fat.
♥ Once again, it will come as no surprise to followers of diet and nutrition that the foods that contain the most fiber are vegetables, fruits, whole grains, and most beans (legumes) – all the foods that are generally promoted as the best foods for us to eat. They are promoted as the best foods for us to eat because they contain so many of the vital minerals, vitamins, and other nutritious elements that our bodies need to function efficiently.
Incorporating Dietary Changes
Incorporating High Dietary Fiber Foods in Your Diet
Incorporating any high-fiber ingredients into a well-planned daily menu will bring enormous benefits to you and should form the basis of many of your meals.
But like many diets that you might be tempted to plan yourself, it is important to have balance in mind, because, although fiber plays a vital role in good health, there are other elements to achieving a good daily diet that must be considered too.
Which is why changingshape.com was founded to help people looking to improve their physical well-being, with well-structured plans based on sound nutrition and science, provided by professional experts with genuine knowledge.
The Best Meal Plan App
Using the latest science and research, the team at changingshape.com offers plans developed by certified nutrition and fitness professionals. Join the changingshape.com calorie counter app free today.