Fiber is an essential part of your diet for healthy weight loss and smooth digestion. By dictating how long you are able to stay full, foods high in fiber are a great way to control your appetite and increase satiety to ensure you don’t overeat and maintain a reasonable calorie deficit for weight loss. .
In particular, fibrous foods are also great for reducing bloating as they can improve your digestion and keep everything moving, limiting the build-up of gas that can lead to a sore and distended stomach. If you’re struggling with bloating and need help improving your digestion and getting everything moving, we sat down with RDN Clara Lawson to put together the top four high-fiber foods you should eat for overall health improvement. Here is what she had to say.
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A great source of long-lasting energy, bananas are one of the best fibrous carbohydrates to include in your daily diet for a faster metabolism and less bloating. There is a common misconception that because bananas are higher in calories than most fruits, they are not good for you, but in fact they can provide more lasting energy than most, making it a great addition to your diet for weight loss. “There is a strong association between higher fiber intake and lower body weight. This is so since the body needs more time to digest fiber. Because of this, eating fiber keeps you fuller longer and you are not hungry, and as a result, it becomes easier to avoid unhealthy snacks, ”Lawson notes.
For bananas in particular, you will find that green bananas are actually the best option for weight loss, improving satiety over time. “Unripe green bananas may be more beneficial for weight loss because they contain resistant starch, which is a carbohydrate that is not easily digested. It is strongly recommended to eat two bananas regularly for breakfast after 2 glasses of water, ”says Lawson. Pair your banana with a protein source like eggs in the morning and you’ve got a big and delicious breakfast that’s perfect for weight loss.
Add them to your morning smoothie or top them into your breakfast oatmeal, but either way, chia seeds are a powerful source of fiber to fuel your day. “The best thing about chia seeds is that they don’t have a taste, so they can be added and mixed into a variety of dishes. These are loaded with omega-3 fatty acids that can be used in detox water, oatmeal, cereals and smoothies, ”Lawson notes. “Chia seeds don’t cause bloating and are great for helping with weight loss.” Packed with antioxidants to reduce inflammation, chia seeds are a nutrient-dense superfood that should be added to your diet whenever possible to improve your diet and effortlessly lose weight.
A great source of plant protein, lentils also provide a high amount of fiber in your diet, which can help promote healthy weight loss. “Lentils are the best vegetarian protein that can be added to salads, soups and other dishes. A single cup of lentils contains 15 grams of fiber, ”says Lawson. Easily included in salads, pasta sauces, or even in soups, lentils are a versatile and relatively flavorless source of protein that can also boost your fiber intake for better digestion and more energy throughout. daytime.
Oats are one of the most popular breakfast dishes for promoting healthy weight loss and sustained energy release. Packed with healthy carbs, protein, fiber, and other nutrients to support your overall well-being, starting your morning with oatmeal is just the meal your body needs to keep your cravings going in May and. promote healthy digestion. “A number of health benefits are associated with oatmeal, such as lowering blood sugar levels, improving cholesterol levels, promoting good bacteria in the gut, and weight loss, ”says Lawson. An additional bonus? Top your morning oatmeal bowl with a sliced banana for extra fiber to start your day.