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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 15, 2019

                        How to Tap Into the Power of Positivity

                        How to Tap Into the Power of Positivity

                        As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

                        “Happiness cannot come from without, it comes from within.” – Helen Keller

                        When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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                        Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

                        We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

                        But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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                        So…how exactly are we to achieve that?

                        It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

                        1. Learn to substitute every negative thought with a positive one.

                        Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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                        2. See the positive side of every situation, even when you are surrounded by pure negativity.

                        This one is a bit harder to put into practice, which does not mean it’s impossible.

                        You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

                        3. At least once a day, take a moment and think of 5 things you are grateful for.

                        This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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                        4. Change the mental images you allow to enter your mind.

                        How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

                        So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

                        If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

                        And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

                        Featured photo credit: Kyaw Tun via unsplash.com

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