High Fiber Foods List to Lose Weight. If you're looking to eat more fiber, check out the high fiber foods lists I've posted below. Eating foods high in fiber helps you lose weight in three powerful ways: Fiber's bulk helps you feel full sooner, so you may eat fewer calories during that meal. Fiber- rich foods digest more slowly, so you stay full longer. Fiber Foods Help You Slim Down 30 ways to add low and high fiber foods to your diet plan and keep the weight off! By Elizabeth Ward November 16, 2005. Only the 'viscous' dietary fibers have been shown to help people lose weight. Topics; Meal Plans; Foods; Members; Science of Diet; Contact. Foods high in fiber don't spike your blood sugar. Such spikes make you get hungry again quickly. It shouldn't surprise you, then, that many of the high- fiber foods are also on the 1. Adults should aim to eat 2. Food groups highest in fiber include breakfast cereals, fruits, vegetables, beans & peas, and whole grains. I've provided you with a high fiber foods list for each of those food groups below.
I didn't include every possible fiber- rich food. But there are enough high- fiber foods in each high fiber foods list to give you a good idea of the types of food you can look for at the grocery. Breakfast Cereals. Breakfast cereals can be a very good source of fiber. Examples of cereals that provide 5 grams of fiber or more per serving: All- Bran from Kellogg's. Fiber One from General Mills. Go. Lean from Kashi. Grape Nuts from Post. Instant Oatmeal (various brands) - I usually add raisins, low- sugar protein powder, Stevia, and soy milk to my 1- minute quick oats. It's a fast, cheap breakfast that provides me steady energy all morning. Raisin Bran Extra from Kellogg's. Shredded Wheat from Post. Other cereal brands are also high in fiber, so you have a lot of options. A huge pitfall to avoid is cereals loaded with sugar. Read the label, checking for both fiber AND sugar content. Extra sugar calories will just make you fatter! Fruits. Fruits are naturally high in fiber. Pure fruit juice can spike your blood sugar, so eat the fruit whole if you can. Common fruits high in fiber include: Apples. Apricots. Blueberries. Grapes & Raisins. Oranges. Peaches. Pears. Prunes. Strawberries. Eat fruit with the skin on when appropriate (apples, for example). The skin is an excellent source of high- quality fiber. A convenient but more expensive way to eat more fruit is to buy dried fruit. Raisins are often easy to find, but there are others. Dried fruits I've found at my local grocery store include dried apples, apricots, cranberries, plums, and mangos. Although dried banana chips are quite tasty, you might want to limit the number of bananas you eat. It's my understanding that bananas have a high glycemic index rating, meaning they can raise your blood sugar significantly. Vegetables. Besides lots of fiber, vegetables provide vitamins and minerals important for good health. A high fiber foods list for vegetables includes: Artichokes. Avocadoes. Beets. Broccoli. Brussel sprouts. Cabbage. Cauliflower. Carrots. Corn. Lentils. Okra. Potatoes - sweet potatoes or yams preferred, due to lower glycemic index. Tomatoes. You may have noticed that lettuce, kales, and other leafy vegetables didn't make this high fiber foods list. Those veggies are sources of fiber and considered roughage, but on the lower end of the scale (2 grams of fiber or less per serving) according to the sources I consulted. Look for dried vegetables in the dry goods section of your grocery store. Often you can buy them by the pound. Dried veggies are not cheap, at least in my area, but they're certainly a option if you need to add more fiber to your lunch or as a snack. Beans & Peas. Beans & Peas are naturally high in fiber. A high fiber foods list for beans and peas includes: Black beans. Edamame beans. Garbanzo beans. Green peas. Lima beans. Pinto beans. String beans. Wasabi peas! Dried green peas with a crust of hot Japanese wasabi sauce (similar to horseradish). If you enjoy spicy foods like I do, wasabi peas are a high- fiber, addictive snack. Another excellent high- fiber snack is dried salted edamame, which tastes like salted peanuts. Dried soynuts are yet another high- fiber snack. And if you don't like the taste of certain types of beans and peas, hide them in a salad. Whole Grains. I've compiled whole grains into another high fiber foods list. The following whole grain foods provide a respectable 6g or more of fiber per serving. Barley - grits, flour, or whole barley (also known as barley pearls), especially early in the day. You can even make your own barley cereal. Oatmeal - and I don't mean small oatmeal packets full of sugar! Just set a goal to increase the amount of fiber in your diet. Start by eliminating low- fiber junk foods. Get the junk food out of your house - seriously. Next, replace other low- fiber foods you may be eating with high- fiber, healthy foods. For example, if you normally eat white bread, switch to 1. Then, begin adding one or two foods from each high fiber foods list to your weekly meals. You know, foods you normally might not eat like green beans or brussel sprouts. Improve the flavor with healthy condiments & seasonings. Add a side- salad to your evening meal, and load it with sliced and diced vegetables. Periodically I'll even have a large salad as my evening meal. A note of caution: Be careful when adding food from a high fiber foods list to your normal diet. Too much fiber can lead to unpleasant effects like intestinal gas and bloating. The body can often adapt, but check with your doctor if necessary to be sure you're not overdoing it. If you are addicted to the taste of sugar and fat, the foods on these high fiber foods lists may seem bland. Experiment with recipes and continue to eat them anyway. Be patient! You really can teach your taste buds to enjoy high- fiber, low- sugar foods, and healthy foods in general. That's been my experience, anyway. References for High Fiber Foods List. US National Nutrient Database, Fiber Content of Foods. University Of California Davis. May 2. 01. 3. Hairston, Vitolins, et al. Hairston, a researcher in the study: There is mounting evidence that eating more soluble fiber . May 2. 01. 3. Home. High Fiber Foods List. Like This Page? If you found the page above interesting, fun, or useful, please click the . Feel free to leave a comment as well. Healthy High Protein High Fiber Diet Plan from Common. Sense. Health. com. This healthy high fiber high protein diet plan is the best way for you to lose weight, keep it off and be healthier than ever. And you can stay on the high protein high fiber diet for the rest of your life . And if you’re on a diet to lose weight, in order to maintain or build muscle you need to get plenty of high quality protein. And high fiber helps you to feel full, reduces hunger pangs and decreases your risk of constipation, heart disease, diverticulitis and diabetes. The High Protein High Fiber Diet Plan. To eat a healthy high fiber high protein diet with successful results, you need to pay special attention to what comes along with your protein. For example, a 6- oz serving of beefsteak with 3. Whereas a 6- oz serving of omega 3 salmon has 3. And one cup of lentils with 1. Here’s the recommended MINIMUM daily intake of protein in grams. Age. Protein. WOMEN1. Pregnant. Any age. Lactating. Any age. MEN1. 8- 2. 4 years. Based on US, Canada, UK and Institute of Medicine recommendations. To calculate for healthy HIGH protein intake, divide your ideal weight in half. That number is your high protein grams. So a woman with an ideal weight of 1. But can’t you get too much protein? Current studies show that high protein diets that include mainly healthy fats and plenty of high fiber foods produce healthy results. The exceptions are diabetics and people with kidney disease who need less protein. The best animal protein foods are fatty fish, low- fat dairy and lean poultry. But plant protein, from beans, nuts and whole grains are also excellent and come packaged with vitamins, minerals and healthy high fiber. Here are daily fiber recommendations for a HIGH fiber protein diet. Ages 1. 8- 5. 0 Years. Ages 5. 0 + Years. WOMEN3. 0- 3. 5 grams. MEN3. 5- 4. 0 grams. On a healthy high protein fiber diet plan it’s vitally important to eat only healthy fats. Besides the nutritional reasons, all fat is high in calories. Calories on a High Fiber High Protein Diet. No matter whether your focus is high protein, high fiber or both, in order lose a pound a week, you need 5. That means you either burn 5. And to lose 1. Just make sure you never eat less than 8. It’s the best way to lose weight and keep it off. For a full color, Printable List of High Fiber Foods. Endocrinology, Diabetes & Obesity. Benefits of high- protein weight loss diets: Enough evidence for practice? Current Opinion in Endocrinology, Diabetes & Obesity 2. Samaha FF, Iqbal N, Seshadri P, et al. New England Journal of Medicine. A low- carbohydrate as compared with a low. The Journal of Nutrition . A prospective study of dietary fiber types and symptomatic diverticular disease in men. American Journal of Clinical Nutrition. Low- carbohydrate- diet score and risk of type 2 diabetes in women. Thrombotic mechanisms in atherosclerosis: potential impact of soy proteins. J Nutr 1. 99. 5; 1. S- 6. 38. S. Liu S, Willett WC, Stampfer MJ, et al. American Journal of Clinical Nutrition..
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
July 2017
Categories |