The 10 best nutritionists of fiber fiber food swear for lasting weight loss

When you try to lose weight, depending on a The diet rich in fiber is essential. In fact, studies show that fiber intake is one of the most influential predictors of body weight.

Rich foods help you feel full longer By slowing down digestion and stimulating the release of satiety hormones. This can naturally lead to a decrease in calorie intake, which makes weight loss easier and more durable.

Here is 10 of the best foods rich in fiber Include in your diet and how they can support weight loss and overall health.

Fiber: 15.6 grams per cut, 55.7% of the daily value of 28 grams (DV).

Why it helps weight loss: In addition to the fibers, the lenses are rich in protein, packing 17.9 grams per cup. Proteins and fibers slowly digest and stimulate the release of satiety hormones, helping you feel more after eating. A 2023 study revealed that American adults who included legumes in their diet took much less weight over a period of 10 years compared to people who have not eaten legumes.

How to use it: Lentils can be used in salads, soups and cereal dishes, and can also be roasted and appreciated as a high fiber snack.

Fiber: 13.5 grams per avocado (201 gram), 48% of your daily fiber needs.

Why it helps weight loss: Consumption of fiber -rich foods, such as avocados, can help prevent weight gain over time and can also help reduce heart risk factors, such as LDL cholesterol. Avocats are low in carbohydrates and rich in healthy fats. Therefore, they can be appreciated by those who follow low -carbohydrate diets.

How to use it: Cut the avocado and add it to the salads, or use avocado puree as a Mayo replacement or high fiber butter on sandwiches and toast.

Fiber: 5.62 grams per tablespoon of whole linen seeds, 20% of DV.

Why it helps weight loss: Linen seeds are also raised in several vitamins and minerals, including copper, magnesium and selenium. In addition, people who complete with 30 grams of ground linen seeds see more reductions in the waist tower and the size / hip ratio compared to a control group.

How to use it: Try to use whole or ground linen seeds as a high fiber garnish for floc, pudding bowls with chia and smoothie.

Fiber: 8 grams of fiber per cup, 29% of DV.

Why it helps weight loss: In addition to fibers and vitamins, raspberries are a rich source of powerful antioxidants, which protect cells from damage that could otherwise cause a disease. Studies show that consumption of foods rich in antioxidants could reduce the risk of several health problems linked to oxidative stress, such as heart disease and certain cancers.

How to use it: Try frozen raspberries in smoothies and protein shakes and use fresh raspberries as a high fiber content for oatmeal and cereals.

Fiber: 4 grams per cup, 14.3% of DV.

Why it helps weight loss: A 2018 review revealed that people who ate more vegetables had a lower risk of gaining weight and developing obesity compared to those with low consumption of vegetables. Brussels germs are also rich in vitamins and minerals, such as vitamin C, vitamin K and folate, as well as in the compounds of protective plants such as carotenoids.

How to use it: Brussels cabbage are generally appreciated cooked, but they can also be consumed raw, as barely shaved in a salad.

Fiber: 9.75 grams per ounce, 34.8% of your DV.

Why it helps weight loss: Research suggests that eating chia seeds could help reduce body fat, especially belly fat. A 2024 review revealed that supplementation in chia seeds was associated with a significant reduction in the waist. Chia seeds are also rich in minerals such as calcium, selenium, iron, manganese and magnesium.

How to use it: Chia seeds can be added to several recipes, such as yogurt perfect, pudding in Chia and even pastries.

Fiber: 7.63 grams per cup, 27.3% of DV.

Why it helps weight loss: Mûres are a good source of essential vitamins and minerals, such as folate, vitamin C, vitamin K and manganese. They are also raised in compounds of protective phenolic plants which have powerful antioxidant properties.

How to use it: The blackberries are delicious in fruit salads and can be used as a high fiber garnish for oatmeal.

Fiber: 15 grams per cup, more than half of your DV.

Why it helps weight loss: The same portion contains 15.2 grams of protein, making black beans a choice of filling. In addition, the fiber found in black beans encourages healthy stools and can protect against digestive conditions such as colon cancer and diverticulitis.

How to use it: Add black beans to soups, salads and tacos, or use black puree beans to increase the fiber and protein content of bakery products, such as brownies.

Fiber: 5 grams per 1/4 cup, 18% of your DV.

Why it helps weight loss: Oat crafles, also known as the whole oat, are the least treated form of oats. Oat grus contain 5 grams of fiber per portion of a quarter cup, which is more than double the quantity found in the same portion of rolled oat. They are also higher in protein than rolled oats, which makes oat gruaus a better choice for weight loss.

How to use it: Oat gruaus have a soft texture than rolled oats and can be used in a number of dishes, such as porridge, cereal bowls and salads.

Fiber: 8 grams per cut, 28.6% of DV

Why it helps weight loss: The same portion of Edamame also provides 18.5 grams of protein. The choice of foods rich in nutrients, such as proteins and fibers, could help you reach and maintain healthy body weight. Edamame is also a rich source of vitamins and minerals, such as magnesium and potassium, which are necessary for the regulation of blood pressure, and could help reduce your risk of developing heart disease.

How to use it: Edamame can be appreciated as a simple snack or added to dishes such as salads, cereal bowls and soups.

Prioritize foods rich in fiber, such as lenses, raspberries, avocados, Brussels cabbage, oats and chia seeds, can help you reach and maintain healthy body weight.

The increase in your fiber consumption can also improve overall health by lowering heart risk factors and protecting from digestive diseases such as colon cancer.