Can fiber help you lose weight?

 It’s easy to lose weight now. Yes, you read it right! You don’t have to remain hungry and food deprived to slash down the extra calories. Read this article to know about some healthy weight loss tips.

Your body needs calcium for bone formation, vitamin C to ward off colds, and other nutrients for performing basic functions of the body. But when it comes to losing weight, the dietary information is a little more puzzling. The mighty trilogy of nutrients including protein, carbohydrates and fat gets most of the attention, but it’s getting much clearer that fiber should be the fourth leg of the nutritional table. High fiber foods not only help lower your risk of cancer, heart attack, and high blood pressure, but they also keep you full and help you rip calories you tuck in every day. Use these fiber-friendly strategies to lose weight by eating more.

Can fiber help you lose weight?
Fiber Payoff: 2.8 grams per tablespoon
A sheer tablespoon of these ultra-powerful seeds delivers nearly three grams of fibers that make you feel full for just 55 calories. As a matter of fact, flaxseeds are the greatest plant source of omega-3 fats, which help decrease inflammation, fend off mood swings and help in preventing heart disease and diabetes. Flaxseeds have an interesting low smoke point, so they are not recommended for cooking, but they make a hailing crunchy addition to smoothies, salad dressings and yogurt.

Also Read:Key differences between good fats and bad fats


Fiber Payoff: 3.5 grams per ounce (about 28 nuts)

One ounce of this nutritious nut serves up 15 percent of your day’s fiber requirement. Moreover, almonds are a wonderful source of magnesium and iron, nutrients most people don’t get in sufficient amount. To fit them into your diet, toss them into your yogurt and oatmeal or eat them singly as a hunger-dismissing snack.

Fresh figs

Fiber Payoff: 7.4 grams in four big fruits

In order to benefit from their fibre content you’ll have to eat the whole fruit. You can chop up fresh figs and add them to oatmeal or Greek yogurt along with some honey, cinnamon and slivered almonds to savor your palette. Or else, you can eat them solo as an immediate, on-the-go snack to gratify your sweet tooth. Four large fresh figs will cost you 189 calories.


Fiber Payoff: 7.6 grams per cup

Blackberries make you rich with the goodness of antioxidants. They not only help fight off diseases, but also horde up more fiber than most other fruits. What’s more, every cup of blackberries fulfills fifty percent of the day’s vitamin C, which can help lower cholesterol levels and boost the health of your heart. You can sprinkle a few of them over your morning oats, add them to salads, merge them into smoothies or eat them bare to garner the benefits.

Raw avocados

Fiber Payoff: 9.8 grams per cup, sliced
Avocados not only pack a good dose of fiber, but also contain more bloat-banishing potassium than a banana! This well-rounded fruit is also rich in heart-healthy monounsaturated fats and vitamin K, a nutrient that helps build strong bones. Reap the benefits by throwing a few slices onto your afternoon salad or sandwich. The combination of fiber and fat is sure to keep you satiated until supper.

Cooked navy beans

Fiber Payoff: 19 grams per cup
They’re delicious, economical and jam-packed with hunger-dismissing fiber and 15 grams of muscle-building protein. What could be a better way to lose weight than this? You can add them to soups and chilies or serve them on sprouted whole grain toast mixed with some olive oil, rosemary and garlic as a jovial snack.

Also Read:Remedies for Dry Lips

Unprocessed wheat bran

Fiber Payoff: 28 grams per cup

Being low in calories, soaring in muscle-building protein and brimful with bloat-banishing fiber, wheat bran is certainly a nutritional victor. It is made from the thick, outer hull of wheat grains. It’s a slimming snack that adds a sweet, nutty flavour to home-baked muffins, waffles, pancakes and breads. It also makes a good addition to cold and hot cereals. If you’re really looking forward towards boosting your dietary fiber, consume it solo, in the form of porridge, with a sprinkling of cinnamon and a drizzle of honey.


Fiber makes you feel full and keep you satiate. Incorporate these fiber rich foods in your diet and follow simple weight loss tips without starving yourself. Consume fewer calories than you burn and lose weight. It’s that simple.

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Amelia Smith

Nutritionist, herbalist, health and medicine writer and yoga enthusiast, Amelia Smith, is a professional in the health, nutrition and diet industry.
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