You have probably heard that it is important to eat enough fiber. These healthy plant substances have many positive effects on the body and help you lose weight.
But why is that actually the case? We’ll tell you why you can lose weight better with an adequate fiber intake and introduce you to 11 fiber-rich foods.
You will not only get information about the individual sources of fiber, but also tips and tricks on how you can best incorporate them into your meal plan.
Why high fiber foods can help you lose weight
It is highly recommended to take in enough fiber when losing weight. In addition to other positive effects on the body, they can also promote weight loss.
(1) The German Nutrition Society recommends that healthy adults consume at least 30 grams of fiber per day.
(2) This is easy to achieve with a balanced diet.
Now we come to the reasons why dietary fiber is helpful for losing weight:
More saturation
Dietary fiber makes you feel fuller and longer. This will help you save calories and make it easier for you to lose fat.
It is because soluble fiber swells in the body. As a result, the chyme stays in the digestive tract longer and you feel more saturated. (3)
Less hunger thanks to more stable blood sugar levels
With an adequate fiber intake, the blood sugar level remains more stable. This is particularly cheap during a diet because you then have less cravings.
You need to know that you often get hungry when your blood sugar drops. If you eat something now, the blood sugar level rises again and you are full.
However, if you eat foods that cause the blood sugar level to rise very quickly, such as sweets, the blood sugar level will drop quickly and you will soon be hungry again. A high-fiber diet helps to raise and lower blood sugar levels more slowly, which keeps you full for longer.
- Oatmeal contains 10 grams of fiber per 100 grams.
- Red lentils contain around 12 grams of fiber per 100 grams.
- Raspberries contain around 5 grams of fiber per 100 grams.
- Broccoli contains 3 grams of fiber per 100 grams.
- Avocado contains around 7 grams of fiber per 100 grams.
- Chickpeas contain around 12 grams of fiber per 100 grams.
- Psyllium husk contains an extremely high amount of fiber at 80 grams per 100 grams.
- Blueberries contain approximately 5 grams of fiber per 100 grams.
- Strawberries contain around 2 grams of fiber per 100 grams.
- Cauliflower contains approximately 3 grams of fiber per 100 grams.
You have probably heard that it is important to eat enough fiber. These healthy plant substances have many positive effects on the body and help you lose weight.
But why is that actually the case? We’ll tell you why you can lose weight better with an adequate fiber intake and introduce you to 11 fiber-rich foods.
You will not only get information about the individual sources of fiber, but also tips and tricks on how you can best incorporate them into your meal plan.
