“I told my salad to stop being so leafy, but it just kept getting greener!” This witty quip does have a very significant meaning. If you’ve ever felt like your healthy choices are a bit too green, you’re not alone. But here’s the tea: weight loss fibre foods are the unsung heroes of any weight loss journey, and they’re not just for rabbits!
High-fibre foods for weight loss are not just a trend; they’re a lifestyle upgrade!
Fibre keeps you feeling full longer, helps regulate your digestion, and even supports your metabolism. Plus, it’s like a superhero for your gut health, fighting off those pesky cravings that can derail your diet.
So, let’s set aside the promises of quick fixes and fad diets. It’s time to get back to basics with high-fibre foods for weight loss. In this informative article, we will share 20 incredible weight loss fibre foods that can transform your meals from blah to fabulous. We will also share the benefits of fibre foods and more insights to make your weight loss journey no more than a culinary adventure. Well, what are you waiting for? Get in!
Table Of Contents
- What Is Fibre?
- Which Fibre Food Is Best For Weight Loss? High-Fibre Foods List To Lose Weight
- How Does Fibre Help With Weight Loss? 5 Benefits Of Weight Loss Fibre Foods
- What Foods Are Highest In Fibre?
- Can Eating More Fibre Help You Lose Weight?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Is Fibre?
Roughage, also known as dietary fibre, is a carbohydrate that is indigestible by the body. Fibre, unlike other carbohydrates, remains largely undigested as it moves through the digestive system instead of being broken down into sugar molecules. This characteristic helps manage how the body uses sugar and promotes a feeling of fullness while keeping levels of blood glucose steady. Two primary categories of dietary fibre exist.
- Soluble Fibre: When combined with water, it turns into a gel-type substance that slows down digestion. This type of fibre helps lower the amounts of cholesterol and glucose in the blood.
- Insoluble Fibre: It does not become soluble in water and aids in pushing substances through your digestive tract. It increases the amount of solid waste in the stool, helping with consistent bowel movements.
Which Fibre Is Best For Weight Loss?
Soluble fibre is best for weight loss. It slows down digestion and increases feelings of fullness by dissolving in water and forming a gel-like substance in the digestive system. Foods such as oats, beans, and chia seeds carry a lot of this soluble fibre. Such fibre type assists in managing hunger, maintaining blood sugar balance and decreasing belly fat by averting excessive eating habits. People who eat more soluble fibre generally have less body weight, which makes it a handy method for losing weight when paired with a regulated diet and physical activities.
ToneOp Care’s Wheat Grass Powder is a soluble-fibre-rich superfood for weight loss. This mindblowing food has over 48 nutrients, 13 antioxidants, 18 types of proteins and amino acids and 9 minerals, which detoxify the body, support healthy digestion, and help in weight loss. The best part? You can add this to any meal of your choice, whether it’s smoothies, salads, wraps, juices or even oatmeal!
Also Read: Are Bananas Good For Weight Loss? Explore Their Benefits And Role In Your Weight Loss Journey!
Which Fibre Food Is Best For Weight Loss? High-Fibre Foods List To Lose Weight
The following is a comprehensive list of healthy foods for weight loss which are rich in fibre:
Weight Loss Fibre Foods | Fibre Value | Tip For Weight Loss | |
| Whole Wheat | 11.8 grams per 100 grams | Whole wheat flour (atta) can be used to make chapatis, parathas, and other bread, which provide sustained energy and promote satiety. | |
| Pearl Millet (Bajra) | 11.5 grams per 100 grams | Bajra roti is a fibre-rich alternative to wheat-based roti and helps regulate blood sugar levels, promoting weight loss. | |
| Finger Millet (Ragi) | 3.6 grams per 100 grams | Ragi can be consumed as porridge, roti, or dosa. It is a highly nutritious grain that keeps you full for longer. | |
Brown Rice
| 1.8 grams per 100 grams | Brown rice has more fibre than white rice and is a healthier option for weight loss. It can be used as a base for meals instead of polished white rice. | |
| Oats | 10.6 grams per 100 grams | Oats are a fantastic breakfast option. Adding fruits or nuts increases the fibre content, keeping you fuller for a longer time. | |
| Lentils (Masoor Dal) | 8.3 grams per 100 grams | Masoor dal is commonly consumed in Indian households and provides both protein and fibre, which are essential for weight management. | |
| Chickpeas (Chana) | 12.5 grams per 100 grams | Chickpeas can be consumed in salads, curries, or roasted as snacks. The high fibre and protein content makes them ideal for weight loss. | |
| Green Gram (Moong Dal) | 8.2 grams per 100 grams | Moong dal is light, easily digestible and rich in fibre. It is perfect for soups, curries, or even sprouted salads. | |
| Black Gram (Urad Dal) | 15.6 grams per 100 grams | Urad dal, commonly used to make dals and dosas, is very high in fibre and aids in digestion while promoting fullness. | |
| Kidney Beans (Rajma) | 6.7 grams per 100 grams | Rajma is rich in both fibre and protein, making it a perfect addition to a weight loss diet. Combine it with brown rice for a balanced meal. | |
| Green Peas | 5.1 grams per 100 grams | Green peas can be added to pulao, salads, or curries to boost the fibre content of your meal. | |
| Carrots | 3.2 grams per 100 grams | Carrots can be consumed raw, in salads, or cooked in soups and curries. Their high fibre content keeps hunger at bay. | |
| Spinach (Palak) | 2.5 grams per 100 grams | Spinach is low in calories and rich in fibre, making it an excellent green for weight loss. Include it in your diet through curries, soups, or salads | |
| Sweet Potatoes (Shakarkand) | 3.0 grams per 100 grams | Sweet potatoes are a nutritious alternative to regular potatoes and are high in fibre, which helps in controlling hunger. | |
| Banana | 2.6 grams per 100 grams | Bananas are a great source of fibre and make for a filling snack. They also contain resistant starch, which can help promote fat burning. | |
| Guava | 5.4 grams per 100 grams | Guava is rich in both dietary fibre and vitamin C. It makes for an excellent snack or addition to fruit salads for weight loss. | |
| Apples | 2.1 grams per 100 grams | Apples are low in calories and high in fibre, which makes them a perfect fruit for weight management. Eat them with the skin on for maximum fibre benefits. | |
| Mango | 1.6 grams per 100 grams | Mangoes are naturally sweet, high in fibre, and can satisfy sugar cravings while aiding digestion. | |
| Almonds | 11.6 grams per 100 grams | Almonds are fibre-dense and provide healthy fats, making them a satisfying snack that promotes weight loss. | |
| Walnuts | 6.7 grams per 100 grams | Walnuts are rich in both fibre and omega-3 fatty acids, which promote heart health and support weight loss. |
While we have provided a huge list of weight loss fibre foods, including them in your diet is more important, and expert supervision is required to avoid plateauing and falling out of routine. This is why you should consider ToneOp Fit’s Balanced Weight Loss Diet Plan. Now, this isn’t one of those plans which will make you chew on leafy greens all the time. Nope! We have a huge library of over 60,000+ recipes along with region-based meal planning strategies.
So say goodbye to boring food and embrace these palate-pleasing delights, all while you lose weight.
Also Read: Is Oats Good For Weight Loss? Know Benefits, Types And Ways To Eat!
How Does Fibre Help With Weight Loss? 5 Benefits Of Weight Loss Fibre Foods
Read further to discover the benefits of weight loss fibre foods:
1. Promotes Satiety
Fibre-rich foods take longer to chew and digest, which prolongs the feeling of fullness. You eat fewer calories overall because you are less inclined to overeat or snack in between meals as a result of this prolonged sensation of fullness.
2. Reduces Caloric Absorption
Fibre can bind with fat and sugar molecules in your digestive system, slowing down or reducing their absorption. This means that some of the calories in the weight loss fibre foods you eat aren't absorbed, which can help you lose weight.
3. Improves Digestion
In addition to preventing constipation, fibre helps to balance the digestive tract. In order to ensure that nutrients are absorbed and waste materials are removed, a healthy digestive system is essential for effective weight reduction.
4. Lowers Blood Sugar
Soluble fibre can help stabilise blood sugar levels by slowing the absorption of sugar. This is particularly beneficial for weight loss because it prevents energy crashes and the urge to eat sugary foods. This also helps to manage your sugar cravings during weight loss.
5. Reduces Belly Fat
Increased intake of dietary fibre, particularly soluble fibre, is linked to reductions in visceral fat—the fat stored around the abdomen. This fat is particularly dangerous as it is linked to various health conditions like heart disease and diabetes.
Also Read: 32 Foods That Burn Belly Fat Fast: Your Ultimate Guide to Tackling Stubborn Stomach Fat!
What Foods Are Highest In Fibre?
The answer might already be in your head! Yes, fruits, vegetables, legumes and whole grains are full of this fabulous soluble fibre. Other weight loss fibre foods like beans, chickpeas and lentils have around 6-8 grams of fibre in one serving. Whole grains such as oats and barley also have lots of fibre, giving about 10 grams per 100 grams.
Leafy vegetables like spinach and fruits with fibres like apples, pears, and bananas are very good sources, too. Intaking fibre from these weight loss fibre foods makes you feel full, helps with digestion, and can aid in losing weight. Eating them often can help reach the amount of fibre needed every day.
Can Eating More Fibre Help You Lose Weight?
Yes, eating more fibre can help you lose weight. Fibre makes meals bulkier, so you feel full for a longer time and eat fewer calories overall. Soluble and insoluble fibre both work to slow down digestion and reduce sudden rises in blood sugar levels, which makes you feel less hungry.
When people add more fibre to their diet, especially from whole foods like fruits, vegetables, and whole grains, they often find it easier to lose weight. Eating foods with lots of fibre is good for your gut, helping you digest better and making it easier to lose weight. Slowly adding more fibre to what you eat while drinking enough water is important for having the best effect.
Also Read: 10 Dietitian-Recommended Tips For Intermittent Fasting For Beginners
Dietitian’s Recommendation
As a dietitian, I would suggest focusing on a diet high in weight-loss fibre foods. Begin your morning with a bowl of oatmeal, adorned with either fruits or nuts, for a satisfying breakfast. Add legumes such as lentils and beans to your diet as they are rich in protein and fibre, which helps you feel full. Munch on fruits such as apples or pears, which are rich in fibre and have few calories. Go for whole grains like brown rice and whole wheat bread instead of refined choices. Slowly raise your fibre consumption to prevent digestive issues, and be sure to stay hydrated to help digestion and maximise the weight loss benefits of fibre.
Dt. Akshata Gandevikar
The Final Say
And there you have it—the ultimate lineup of weight loss fibre foods ready to join your diet squad! These fibre-packed wonders not only fill you up but also keep your cravings in check, making them the unsung heroes of your weight loss journey. So, if you thought fibre was just for grandma and rabbits, think again!
Embrace these weight loss fibre foods like the VIPs they are, and watch as they help you slim down while keeping your taste buds dancing. Remember, a happy gut is a happy you—now go forth and munch on those fibre goodies like the health warrior you are!
FAQs
1. Can I eat too much fibre?
Well, too much of anything is bad, and that goes for fibre. No matter how much fabulous they are for weight loss, too much fibre can cause digestive issues like bloating, gas, and cramps. It's important to increase fibre intake gradually and drink plenty of water.
2. What are the best sources of soluble fibre?
The best sources of soluble fibre include oats, legumes (like beans and lentils), chia seeds, flaxseeds, and certain fruits (such as apples, citrus fruits, and berries).
3. Is there a difference between fibre types for weight loss?
Yes, there is a difference between fibre types for weight loss. Soluble fibre helps with satiety and stabilises blood sugar levels, making it beneficial for weight control. Foods like oats, beans, and fruits are rich in soluble fibre. Insoluble fibre which is present in whole grains, nuts, and vegetables, aids digestion by adding bulk to stool.
4. Are fibre supplements effective for weight loss?
Fibre supplements can be effective for weight loss, but whole foods are the best sources. While supplements may help increase fibre intake, they often lack the essential vitamins, minerals, and antioxidants found in whole foods.
References
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fibre-foods/art-20050948#:~:text=Fruits%2C%20vegetables%2C%20grains%2C%20beans,person%20feel%20full%20for%20longer
- https://www.fitterfly.com/blog/the-ultimate-list-of-fibre-rich-foods-for-weight-loss/
- https://www.1mg.com/articles/web-stories/9-fibre-foods-for-weight-loss/?srsltid=AfmBOor0tGYtrFrTWxO2QpsPywTspXq3PYpLR8rpgntJnZl6TtzI1WtL
- https://foodsmart.com/blog/15-best-fibre-sources-weight-loss
- https://www.health.harvard.edu/blog/making-one-change-getting-fibre-can-help-weight-loss-201502177721
- https://www.beachbodyondemand.com/blog/14-high-fibre-foods-that-help-you-lose-weight
- https://contrave.com/resources/high-fibre-foods-for-weight-loss/
- https://www.webmd.com/diet/features/fibre-weight-control
- https://www.medicalnewstoday.com/articles/323133
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
