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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 August 4, 2020

                        8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

                        8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

                        Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

                        What we don’t seem to have is any meaning left in our world.

                        By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

                        I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

                        Less is more.

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                        Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

                        What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

                        Consider just some of the benefits of living with fewer possessions:

                        1. Create Room for What’s Important

                        When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

                        2. More Freedom

                        The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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                        3. Focus on Health and Hobbies

                        When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

                        Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

                        You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

                        4. Less Focus on Material Possessions

                        All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

                        We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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                        It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

                        5. More Peace of Mind

                        When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

                        The less things you have to worry about, the more peace you have, and it’s as simple as that.

                        6. More Happiness

                        When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

                        You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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                        7. Less Fear of Failure

                        When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

                        In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

                        8. More Confidence

                        The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

                        What’s Next? Go Minimalism.

                        If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

                        Featured photo credit: Unsplash via unsplash.com

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