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10 Delicious Ways to Increase Your Fiber Intake to Lose Weight More Easily

10 Delicious Ways to Increase Your Fiber Intake to Lose Weight More Easily

Everyone is looking to lose weight these days, but most people miss the one key to just how easy it really is: eating more fiber! While you need protein, healthy fats, and many vitamins and minerals for overall health, the one food that can help you stay fuller longer and keep your weight down is fiber-rich foods.

Benefits of Fiber for Your Health and Weight Loss:

Fiber is basically calorie-free because the body doesn’t absorb the calories from fiber when you eat it. Fiber also helps slow down blood sugar and stabilizes insulin which is another key part of healthy weight loss and even disease prevention. The best sources of fiber are whole foods, however, not powdered fiber drinks and gels that can sometimes cause discomfort. Think of fiber as part of a bigger picture: whole foods contain not just fiber but also enzymes, vitamins, minerals, amino acids, and natural sugars that help energize and nourish your body.

The Best Places to Get Your Fiber From:

The best sources of fiber are vegetables, greens, fruits, and whole grains. After that you can choose to add in fiber-rich foods such as nuts and seeds. Fiber is also only found in plant foods, not animal foods, which is one reason diets high in plants are so healthy.

Delicious Fiber-Rich Recipes to Help You Lose Weight:

Here are 10 delicious ways to increase your fiber intake to lose weight more easily, all straight from whole food sources. Eat up, your waistline will thank you!

1. Peanut Butter Cup Chia Seed Pudding

Peanut_butter_cup_chia_seed_pudding_7

    Source: Emilie Eats

    Chia seeds aren’t just a superfood and packed with omega-3 fats, they’re also a great source of fiber and help keep you hydrated since they absorb water in the body. Make this chia seed pudding and enjoy it for a snack or even as a replacement for your morning cereal once in awhile!

    2. Pineapple Coconut Green Protein Smoothie

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    Pineapple-Coconut-Green-Protein-Smoothie-by-Heather-McClees-at-The-Soulful-Spoon-Gluten-Free-Low-Fat-High-Protein-No-Add

      Source: The Soulful Spoon

      This protein smoothie isn’t just filled with tropical flavor, it’s also packed with plant-based fiber too! Greens, coconut, pineapple, and plant-based protein powders are all great sources of fiber. Here in this smoothie recipe, they’re paired together for a delicious shake you can enjoy for breakfast, lunch, a snack, or even dessert!

      3. Oats and Pumpkin Breakfast Cookies

      oats-and-pumpkin-breakfast-cookies

        Source: Food, Pleasure, and Health

        Oats and pumpkin are two of the best sources of fiber you can eat because they’re low in calories and high in nutrition. Oats are also one of the best foods you can eat for your cholesterol levels, and oats and pumpkin are both good sources of iron along with soluble fiber which is easier on the body to digest than insoluble fiber. Try them together in these tasty breakfast cookies, and start your mornings off with a sweet treat that’s actually good for you!

        4. Zucchini Bread Overnight Oatmeal

        Zucchini-bread-overnight-oats-2

          Source: Be Whole, Be You

          Everyone knows how to make overnight oats by now, that’s old news! Let’s make something creamier, fluffier, and more nutrient-dense with our oats, what do ya say? Try this zucchini-based oatmeal which tastes just like zucchini bread but without all the sugar and eggs. Plus, by adding zucchini to oatmeal, you get to eat a higher volume meal which helps you stay satisfied longer without taking in too many calories from fat or sugar. You’ll never taste the green, promise!

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          5. Vegan Breakfast Bowl

          Breakfast-Bowl_3-1

            Source: Contentedness Cooking

            Not only does this breakfast bowl have heart-healthy and fiber-rich oats, but it also includes a variety of berries that are some of the best sources of fiber you can eat. Pair this with your favorite non-dairy milk, and you’ve got a vegan, plant-based, and fiber-rich breakfast of champions! 6.

            6. Toasted Coconut Chia Seed Pudding

            Toasted-Coconut-Chia-Pudding-3-768x1152

              Source: The Almond Eater

              This grain-free breakfast by The Almond Eater is packed with healthy fats, fiber, and antioxidants thanks to the use of shredded coconut and chia seeds. Just be sure you use unsweetened coconut to avoid excessive sugar found in regular shredded coconut. Pair this with some caramelized bananas like she did, and you can have breakfast for dessert and get a nice dose of fiber for the day too!

              7. Low-Carb Grain-Free Apple Crumb Muffins

              apple-crumb-muffins10-1-of-1

                Source: Sugar-Free Mom

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                Did you know you can replace flour with ground flax? It not only eliminates the need for flour, but also eggs and oil too. Flax also makes for a delicious way to eat more fiber each day since it has a nutty, grainy texture even though it is a seed. Plus, it’s a great source of omega-3 fatty acids and potassium. Just be sure you choose ground flax since whole flax can’t be absorbed by the body, and always store your flax in the fridge since the natural oils found in it can go rancid more quickly than regular nuts and seeds. Try ground flax in these tasty grain-free muffins and you might never want white flour again!

                8. Paleo Chocolate Pudding

                Chocolate-Avocado-Pudding-1

                  Source: The Wicked Spatula

                  Cocoa and avocados are packed with fiber, and they’re also rich in antioxidants, potassium and magnesium too. Pair them together in a delicious pudding where you’ll never taste the avocado. This Paleo pudding has no dairy, refined sugar, or even added fats from oil. Just four ingredients and you have a delicious dessert that’s so healthy, you could even eat it for breakfast if you wanted to!

                  8. Chocolate Peanut Butter Energy Bites

                  chocolate-peanut-butter-energy-bites

                    Source: Chef Savvy

                    Oats, cocoa, and peanut butter also contain fiber and antioxidants, and peanut butter and oats are both good sources of plant-based protein too. Pair them all together in a healthy energy bite that’s low in sugar, dairy-free, and perfect for an afternoon treat or even dessert!

                    9. Banana Zucchini Oatmeal Cups

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                    IMG_3363aa-683x1024

                      Source: The Hummusapien

                      Here we have zucchini again because it’s a delicious way to bake and reduce the calorie content while improving the fiber and moisture content of a recipe at the same time. Try Hummusapien’s delicious banana-filled oatmeal cups that sneak in some zucchini and even fiber-rich flax seeds too!

                      10. Glowing Spiced Lentil Soup

                      065A3820

                        Source:  Oh She Glows

                        Lentils are one of the most heart-healthy, waist-friendly, and easy-to-digest beans you can eat. They’re also loaded with antioxidants and potassium to help you stay energized and reduce inflammation. Here in this soup recipe, lentils are paired with sweet and savory tomatoes, a variety of veggies, and some herbs and spices without lots of sodium. You can enjoy this for lunch or dinner, and it makes a great fiber-rich dish you can enjoy all year round!

                        Eating more fiber is the easiest approach to not only take in more fiber but also improve your heart health and digestion too! Just be careful of one thing: you never want to overload on fiber if your body isn’t used to it; start by adding a little more than you normally do and increase it from there.  Fiber is a healthy nutrient you need for weight loss, but overwhelming your system at once can cause discomfort and bloating. The bottom line? A little fiber goes a long way!

                        Featured photo credit: Contentedness Cooking via contentednesscooking.com

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                        Last Updated on May 21, 2020

                        The Top Fad Diets That Are Actually Worth the Hype

                        The Top Fad Diets That Are Actually Worth the Hype

                        You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

                        Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

                        Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

                        An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

                        Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

                        1. The Paleo Diet

                        The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

                        The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

                        In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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                        How Your Health Can Change With Paleo

                        The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

                        With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

                        It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

                        Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

                        2. Whole30

                        The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

                        With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

                        During the month you are eliminating:

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                        • sugar
                        • alcohol
                        • legumes
                        • grains
                        • dairy
                        • soy

                        Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

                        At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

                        Finding Out How Food Impacts You

                        Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

                        With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

                        This diet will help you regain your love of food… in a healthy way!

                        3. The Mediterranean Diet

                        The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

                        For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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                        With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

                        • Fruits & vegetables
                        • Whole grains
                        • Legumes & nuts
                        • Replacing butter with olive oil
                        • Using herbs and spices instead of salt
                        • Eating fish and poultry at least twice a week
                        • Moderate amounts of red wine

                        Help Your Heart & Overall Health With A Mediterranean Diet

                        Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

                        With all these benefits, this is definitely a “fad diet” that’s worth the hype.

                        4. The Alkaline Diet

                        The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

                        The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

                        Pros & Cons With The Alkaline Diet

                        The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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                        People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

                        One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

                        Follow These Fads for Better Health and Wellness

                        There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

                        The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

                        What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

                        The Big Takeaway:

                        Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

                        Featured photo credit: Dan Gold via unsplash.com

                        Reference

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