Fiber is necessary for us, and if we want to reduce weight, we should consume fiber daily. Our traditional foods are high in fiber, so as long as we adhere to our conventional diets, we will not have to worry about getting enough fiber. However, as we modify our eating habits, the fiber we consume decreases. As a result, we must understand the list of fiber-rich foods and consume them daily.
Eating Fiber Can Help You Lose Weight:
People who wish to lose weight are advised to consume a high-fiber diet since it keeps us full for a long period, which is essential for weight loss. For example, if we eat the same number of calories in a whole wheat sandwich and a plain white bread sandwich, the wheat sandwich will keep us fuller for longer, whereas the white bread sandwich will leave us hungry for an hour.
A high-fiber diet likewise helps since it prevents constipation. This signifies that our digestion is working properly, which allows us to absorb nutrients more effectively. However, we can eat more than bran cereal to get the fiber we have to lose weight. Too much fiber is awful for our health, so we should stick to our regular diet, and we’ll lose weight faster.
High-Fiber Foods:
Nuts:
Fiber is abundant in almonds, cashews, peanuts, and pasta. Snack on nuts instead of processed foods full of fiber and minerals. Every 100 grams of nuts has about 12 grams of fiber. Although nuts are high in fat, we may eat them in proportion and still lose weight since they keep us satisfied for a long time.
Fruits:
Fruits are abundant in fiber, and apples, figs, pears, raisins, prunes, and peaches are among the best (100 grams of peaches have 1.5 grams of fiber). Other fruits high in fiber include blueberries, strawberries, apricots, and oranges.
Vegetables:
Peas (5 grams per 100 grams), Brussels sprouts (3.8 grams per 100 grams), turnips, corn (2 grams per 100 grams), artichokes (5 grams per 100 grams), and curry beans are high in fiber (16 grams per 100 grams). Cauliflower, broccoli, drumsticks, lady’s fingers, and a variety of other vegetables are also high in fiber. Greens high in fiber include spinach, moringa, and curry leaves.
Beans:
Beans are high in fiber. One 100 grams of beans has around 16 grams of fiber. Beans are high in fiber and oligosaccharides, a form of sugar that can produce gas if not cooked properly. So, always soak soybeans overnight and thoroughly cook them before consuming them. It will not disturb your stomach if properly cooked.
Grains:
When eating grains, aim to eat things in their natural state. Try using whole wheat flour instead of maida in your recipes. When purchasing rice, try to purchase hand-pounded rice. I enjoy the flavor of hand-pounded rice, which leaves us full for a long time. Also, instead of plain pasta, choose whole wheat pasta or noodles.
Lentils:
Fiber can also be obtained from lentils. In our village, we eat lentils in the form of dal virtually every day for lunch with rice. Lentils contain about 8 grams of fiber per 100 grams. You should consume lentils regularly because they are low in calories and high in proteins, fiber, and other minerals.
Example of a High Fiber Diet:
The food plan outlined below is normal for most individuals in our village. If you go to somebody’s house in our town, you will be served something similar. This diet plan is ideal for healthy weight loss because it is packed with fiber, lower in calories, and high in vitamins. It’s also quite filling, which is fantastic.
I’ve written what we generally eat because we eat vegetarians at home. However, you can eat fish and meat while on a diet. Just make sure to consume plenty of vegetables. Even though most of our family prefers dosas or idlis for dinner, I enjoy roti so much that we eat it frequently, primarily for dinner.
Breakfast:
A bowl of oats with plums, ragi dosa, kambu dosa, and tomato chutney if you like Indian breakfasts as I do. We always offer dosas alongside chutneys or vegetable-heavy curries. This is the ideal way to begin the day.
Mid Morning Snack:
A nectarine or an apple. Both are high in fiber and will prevent you from snacking. Fresh berries are also high in antioxidants, minerals, and fiber.
Lunch:
Tadka dal with hand-ground rice and a cup of beans poriyal Despite being low in calories, this simple dinner will keep you satisfied for a long time. For lunch, we normally have hand-pounded rice, dal, rasam, poriyal, vegetable curry, and buttermilk. You can still consume dal and poriyal.
Evening:
In a cup, warm vegetable soup. For the soup, boil any vegetable at home for two whistles in a pressure cooker with one garlic pod, two onions, a few peppercorns, and salt, then purée and consume.
Dinner:
Eat whole wheat Rotis with either rajma masala or channa masala, two bean-based gravies, for dinner. Soak the beans overnight or in the morning, then boil them well before putting them in the sauce. If you have time, serve the roti and curry with a simple vegetable salad.
