High Fiber Foods- 33 Rapid Fat Burners

Fiber is quite beneficial. High Fiber Foods definitely have a lot of health benefits that can not be denied!

It passes through your stomach undigested and ends up in your colon, where it feeds beneficial gut flora, resulting in a variety of health advantages.

Certain forms of fiber may also help with weight reduction, blood sugar control, and constipation.

The Academy of Nutrition and Dietetics advises 14 grams of fiber for every 1,000 calories consumed per day. 

This equates to around 24 grams of fiber for women and 38 grams of fiber for men.

Unfortunately, an estimated 95% of adults and children in the United States do not get the necessary daily fiber intake. 

The average daily fiber consumption in the United States is estimated to be 16.2 grams.

Fortunately, boosting your fiber intake is a simple matter of including rich fiber foods into your diet.

What Exactly Is Fiber?

Fiber is a catch-all phrase for any sort of carbohydrate that your body cannot process. 

The fact that your body does not use fiber as fuel does not diminish its importance to your overall health.

Benefits of Taking High Fiber Foods

When you ingest dietary fiber, you can get the following benefits:

Lowering cholesterol- The presence of fiber in the digestive system can aid in the reduction of cholesterol absorption by the body. 

This is especially true if you use statins, which are cholesterol-lowering drugs, and consume fiber supplements such as psyllium fiber.

Encouragement of a healthy weight- Fruits and vegetables are high in fiber and low in calories. 

Furthermore, the presence of fiber in the stomach helps impede digestion, allowing you to feel fuller for longer.

Giving the digestive system more mass– Add fiber to your diet if you experience constipation or a generally slow digestive system. 

Since fiber is not digested by your body, it naturally gives your digestive system more size. The intestines are stimulated by this.

Encouraging blood sugar regulation- High-fiber meals may take longer for your body to process. 

You may maintain more stable blood sugar levels thanks to this, which is especially beneficial for those with diabetes.

Lowering the risk of stomach cancer- Consuming enough fiber may offer protection from some cancers, such as colon cancer. 

Numerous factors contribute to this, including the possibility that some forms of fiber, such as the pectin in apples, may possess antioxidant-like qualities.

Although fiber has numerous health advantages, it’s best to add fiber-rich foods to your diet gradually over a few days to prevent side effects like gas and bloating.

Increasing your fiber intake while drinking lots of water may also help prevent these symptoms.

List of High Fiber foods

• Aloe Vera Juice

Aloe vera juice is a bottled beverage that is widely available.

The juice was produced from the aloe vera plant, a typical laxative. In fact, aloe is found in many laxatives. 

You may start with 2 ounces of juice and work your way up to 8 ounces.

• Broccoli 

Research has shown that you will most likely develop constipation if you do not consume enough fruits and vegetables. 

Broccoli is a vegetable that has a lot of insoluble fiber. That is why it is critical to incorporate this green vegetable into your diet.

• Cereal 

If you’re going to eat cereal, make sure it’s high in fiber.

The fiber in the cereal softens the excrement in the colon, making defecation simpler. Choose a cereal with more than 5 grams of fiber per serving.

• Fruit Dried

If you have constipation, experts recommend eating dried fruits. 

Despite the fact that the fruit’s water content is drained, the nutrients remain.

The majority of dried fruits are strong in fiber and antioxidants, which help with bowel movement and other health advantages.

• Fruits in Season

High fiber foods such as pears, plums, oranges, berries, strawberries, and apple aid in constipation relief. 

These fruits are abundant in fiber, which not only softens feces but also pushes them out. 

Similarly, several of these fruits contain naringenin, a flavonol with laxative properties that can help with constipation.

• Green Beans

If you have trouble digesting regular beans, consider green beans.

Green beans have a high fiber content but a low carbohydrate and protein content. 

As a result, they can fight constipation more effectively.

Other bean varieties have gassy side effects, but green beans do not because they contain a little number of fermentable carbohydrates.

• Kiwi

Kiwi fruits with high levels of fruit sugar or fructose can create gas, causing your stomach to bloat. Kiwi is unique in that it has less sugar but more fiber. 

A cup of kiwi contains 5 grams of fiber as well as other nutrients such as vitamin C that your body requires.

• Seeds and Nuts

Constipation can be alleviated by eating nuts and seeds. Consuming flaxseeds is beneficial since they are high in fiber. 

However, because flaxseeds are difficult to digest, you should not take them alone. Instead, add a scoop of flaxseeds to your breakfast, salad, or smoothie.

Choose ground flaxseeds for maximum health benefits. Similarly, flaxseeds are high in omega 3, which is beneficial to the heart.

Almonds, which are high in heart-healthy fats and soluble fiber, are another option. Almonds are a fantastic snack.

• Oatmeal

Oatmeal includes oat grains that are high in both soluble and insoluble fiber, which benefits heart health and aids digestion. 

Insoluble fiber helps food flow swiftly through your stomach and intestines. 

Soluble fiber dissolves quickly in water, forming a gel-like substance inside your stomach.

As a result, these two kinds of fiber bulk up and soften the stool, making it simpler to remove.

• Popcorn

Popcorn is a popular food among many people.

Eating plain popcorn adds fiber to your day.

Three cups of popcorn have 3 grams of fiber but just 93 calories, so you don’t have to worry about your calorie intake.

• Spinach

A cup of spinach is not only high in fiber, but it is also high in magnesium. 

The mineral content, along with fiber, causes the colon muscles to contract, drawing more water into your stomach and making it easier to flush the stool out. 

Constipation can be avoided by eating spinach and other magnesium-rich foods.

• Baked Potatoes and Sweet Potatoes

Sweet potatoes provide several nutritional advantages. 

This root crop has more fiber, which helps to reduce constipation.

As a result, encourage a healthy digestive system and regular bowel movements. 

Similarly, roasted potatoes are healthful, not to mention that they are fat-free.

• Whole-Wheat Bread

Whole grain bread has more vitamins, minerals, protein, phytochemicals, and fiber than white bread. 

Consuming whole grain bread not only improves bowel movements.

But it also lowers the chance of acquiring other ailments such as type 2 diabetes, hypertension, and colon cancer.

• Yogurt

If you often get constipation, health professionals advise you to avoid dairy products. 

Yogurt, on the other hand, is an exception to the norm since it includes lactobacillus bacteria, which promotes regular bowel movement.

Similarly, the probiotic content promotes digestive health.

• Almond Butter 

Almond butter is abundant in protein, calcium, and fiber and it will keep you going for a long time.

• Apple Cider Vinegar

According to studies, participants who consumed apple cider vinegar consumed 200-275 fewer calories for the remainder of the day.

Another study found that obese people who ingested 12 to 1 ounce of apple cider vinegar per day for 12 weeks dropped about four pounds.

• Apples

We’ve all heard the expression “an apple a day keeps the doctor away,” and today’s scientists have proven that it’s true.

In recent research, women who were told to eat 300 grams of apples every day (equal to 10.6 ounces or 1.5 big apples) lost about 2.9 pounds.

The research was carried out over a 12-week period.

Apples are high in fiber and take a long time to digest, so they keep you fuller for longer.

Apples, in addition to being high in fiber, contain antioxidants that can help avoid metabolic syndrome, which is a mix of pre-diabetes, high blood pressure, and high cholesterol.

• Asparagus

Asparagus, which is high in lycopene, is a nutritious supplement to any healthy diet. 

Also, consume plenty of vitamin A to promote the health of your eyes and immune system.

• Avocados

Avocados are abundant in fiber as well as heart-healthy monounsaturated fats, which keep you fuller for longer.

It can lower LDL (bad) cholesterol while increasing HDL (good) cholesterol.

• Bananas

Eat bananas if you want to reduce weight, especially in the morning. 

It is high in soluble fiber, which slows digestion and keeps you feeling full. 

A banana is a terrific snack and goes well with porridge.

• Beans 

Beans are well-known for their awful odor when consumed, yet they are also healthy little jewels.

• Blueberries

Blueberries are high in fiber and low in calories, making them a great fat-burning snack.

They aid in metabolism and help to increase digestion.

• Squash (Butternut)

This vegetable is high in beta-carotene, which is beneficial to the eyes.

It’s also high in fiber, which aids with weight reduction, decreases cholesterol, and keeps blood sugar levels stable. 

It not only burns fat but also helps with digestion.

• Cantaloupe

Cantaloupe is a fat-burning fruit high in fiber and beta-carotene. 

Cantaloupe is low in calories despite its sweetness. It’s a delicious treat that aids with weight loss.

• Grapefruit

Grapefruit has been shown to help burn calories and keep blood sugar levels stable. Grapefruit’s antioxidant content influences metabolism.

This fruit’s fleshy white membrane is high in fiber. You may mix it into salads or consume it on its own.

• Flaxseed Meal

Ground flaxseeds include soluble fiber, which helps to decrease appetite and cravings. In addition, they are more effective than whole flaxseeds. 

If you want to burn fat faster, sprinkle flaxseeds over everything and reap the nutritious benefits. Flaxseeds can also help decrease bad cholesterol and increase metabolism.

• Legumes

Legumes are high in fiber and protein, making them ideal for fat loss and weight loss. 

You should include beans in your diet since they can help manage cholesterol levels and reduce the risk of hypertension.

• Lentils

Lentils are high in fiber, which helps with weight loss. They’re also high in protein and help keep your cholesterol in check.

• Oats

Oats are high in fiber, which lowers the risk of heart disease and lowers LDL, or bad cholesterol. It also has an essential function in increasing metabolism and so burning fat quickly.

• The Peanut Butter

Peanut butter can fulfill your cravings while also keeping you fuller for longer. It’s high in fiber and protein, which helps your metabolism. 

As a result, your body may burn more calories. Prepare your homemade peanut butter so that it is composed entirely of peanuts. Peanut butter contains niacin, which helps your digestive system work correctly and prevents bloating.

• Pears

Pears are the finest fruit for burning fat and reducing weight. This is due to the fact that this fruit has a low glycemic index and is high in fiber.

Pear eating on a daily basis promotes the development of beneficial microorganisms.

• Tomatoes

Tomatoes have several health advantages, particularly in terms of fat-burning and weight loss. It contains lycopene and beta-carotene, which aid in weight loss.

They are also high in fiber and antioxidants, which help to keep illnesses and diseases at bay.

• Walnuts

Walnuts are another good source of omega-3 fatty acids and calcium. They are also high in fiber, protein, and healthy fats, which aid in weight loss. 

Walnuts are beneficial to both the brain and the heart. They go great with your favorite vegetables or salads.

FIBER IN FOODS CHART

Fruits Serving size Fiber (grams per serving)

• Apple w/skin 1 medium 3.7
• Apple w/o skin 1 medium 2.4
• Applesauce ½ cup 2.0
• Apricots 3 medium 2.5
• Banana 1 medium 2.7
• Blueberries (raw) 1 cup 4.0
• Cantaloupe 1 cup (pieces) 1.3
• Cherries 10 cherries 1.3
• Fruit salad/fruit cup ½ cup 1.3
• Grapefruit ½ medium 1.3
• Grapes 1 cup 1.2
• Honeydew melon 1 cup (pieces) 1.0
• Mandarin oranges ½ cup 1.0
• Nectarine 1 medium 2.2
• Orange 1 medium 3.0
• Peach 1 medium 1.7
• Pear 1 medium 4.0
• Pineapple 1 cup (pieces) 2.0
• Plum 1 medium 1.0
• Prunes (dried) 10 prunes 6.0
• Raisins (seedless) 2/3 cup 4.0
• Raspberries 1 cup 8.4
• Strawberries 1 cup 3.4
• Tangerine 1 medium 2.0
• Watermelon 1 cup (pieces) 0.8

Vegetables Serving size Fiber (grams per serving)

• Artichoke, boiled 1 medium 6.2
• Asparagus, boiled ½ cup (6 spears) 1.4
• Baked beans 1 cup 14.0
• Broccoli, boiled ½ cup 2.3
• Brussels sprouts, boiled ½ cup 2.0
• Carrot 1 medium 2.0
• Cauliflower, boiled ½ cup 1.7
• Celery 1 stalk (7 inch) 0.7
• Coleslaw ½ cup 1.0
• Corn, on the cob 1 ear 2.0
• Cucumber ½ cup (slices) 0.5
• Eggplant, boiled ½ cup 1.0
• Green beans, boiled ½ cup 2.0
• Lima beans, boiled 1 cup 13.2
• Lettuce ½ cup (pieces) 0.5
• Mushrooms ½ cup (pieces) 0.4
• Onions, boiled ½ cup 1.0
• Peas, green ½ cup 4.0
• Pinto beans, boiled 1 cup 14.7
• Potato, baked w/ skin 1 medium 5.0
• Potato, boiled 1 medium 2.0
• Potato salad ½ cup 1.6

Source- FIBER IN FOODS CHART

How Much is Enough?

The amount of fiber in food is measured in grams. National nutritional authorities recommend the following amounts of dietary fiber daily.

Under Age 50 Over Age 50

Men 38 grams 30 grams

Women 25 grams 21 grams

For a week or so, it is best to tally the amount of fiber you are consuming. Boxed and packaged foods will have the amount of fiber per serving on the nutrition label.

Source- High Fiber Diet

Conclusion

Eating fat-burning meals can satisfy your appetite by making you feel full for a longer period of time. 

This implies you won’t want sweet or high-carb foods. 

All you have to do in the morning is pick and eat foods that will satisfy you even without snacks.

Fat-burning meals are high in vitamins and elements that aid in fat loss. 

As you can see, the meals listed above are high in protein, which burns energy and increases your metabolic rate. 

They also include complex carbs, which help to keep blood sugar levels stable.

The fact that fat-burning meals are high in soluble fiber is the finest thing about them. 

This fiber aids digestion and reduces cholesterol levels. 

Although some meals include fat, they are heart-healthy. 

They are also high in calcium, which aids in the development of healthy and strong bones.