In addition to proteins, carbohydrates and fats, fiber is an essential macronutrient that our bodies need to thrive. This is especially true if you’re trying to shed a few pounds or maintain a healthy weight, it’s imperative that you get enough fiber in your daily diet to help you on your weight loss journey. Additionally, fiber may help lower cholesterol levels, regulate blood sugar, and promote smoother digestion (which plays a big role in your ability to lose weight!). Fiber can aid your weight loss journey because it can help you stay fuller longer to avoid overeating, so it’s worth adding rich fiber to your weight loss diet.
To learn more about high-fiber foods to curb inflammation and reduce belly fat, we spoke with Dana Ellis Hunnes, a senior dietitian at UCLA Medical Center, Lisa Richards, a registered nutritionist and creator of The Candida Diet , Trista Best, a registered dietitian with Balance One Supplements and Caleb Backe, a health and wellness expert for Maple Holistics. I agree with that beets, apples, peanutsAND cherries they are the best high-fiber foods to eat to lose weight and improve digestive health. That’s because they’re typically low in calories and high in fiber and antioxidants. Find out more below!
1. Beets
The first fiber-rich food that experts recommend is beets. This vegetable contains a whopping 3.4 grams of fiber. This can help relieve digestive problems such as bloating, stomach inflammation, and gas. “Beets are high in fiber and can aid in digestion, thanks to their betaine which is a digestive enzyme,” says Hunnes. He notes that it can help with bowel health regularity, too. “As we get older, we tend to drink less and stay less hydrated, which can hold us back,” she continues. “Foods high in fiber can really help, especially when they come from fresh vegetables, whole grains, fruits, etc., because they also contain moisture.” And, when beets are pickled, they’re even better for smoother digestion.
2. Apples
And fruit is just as high in fiber as vegetables. Specifically, one great fruit you can eat to add fiber to your day is apples. They’re also packed with essential nutrients for weight loss and antioxidants to reduce inflammation and boost immunity. “The fiber in apples helps flush out cholesterol and circulating fat in your blood, as well as keep you feeling full longer, which prevents overeating,” says Richards. They also contain about 3-4 grams of fiber. So, apples can make for a great and filling snack!
3. Nuts
You’ve probably heard over and over how healthy nuts are for weight loss. Not only are they high in fiber, but they’re also healthy fats. And a great way to fuel up is with trail mix. You can include other popular high-fiber additions like nuts, seeds, and granola. One of the best things about snacking on trail mix is that you get to decide which ingredients to include. “The best snacks are the ones that contain two qualities; low in calories and high in satiating nutrients; fiber and protein,” says Best. “Trail mix is one of my favorite snacks, especially while I’m on the go, because it provides a quick source of protein and fiber,” he adds. Protein and fiber can keep you feeling full and satisfied between meals to avoid overeating. That’s why walnuts are a great high-fiber snack for anyone looking to shed a few pounds.
4. Cherries
Another “fiber-filled” food, Backe says, are cherries. He notes that this is another fruit that can “keep you fuller longer” to stave off weight gain. Plus, satisfy your sweet tooth! “The beauty of cherries is that they’re also a great natural source of melatonin,” Backe says. This means that not only do they promote a healthier digestive system, but they can also encourage a good night’s sleep. Backe concludes that this “low-fat, all-natural” fruit is a “delicious snack,” promoting bowel regularity with 2 grams of fiber. So, snacking on cherries can definitely add some crucial fiber to your diet!
The bottom line
Overall, inflammation and weight gain are determined by a number of facts. And, to stay as healthy as possible as you age, it’s vital to incorporate a range of nutritious foods into your daily diet. Most notably, experts agree that high-fiber foods like beets, cherries, apples, and walnuts can aid your weight-loss journey and reduce inflammation. And they are delicious, it’s a win-win!
#HighFiber #Food #Experts #Swear #Stop #Inflammation #Lose #Weight