In today's foods, high-fiber foods are important foods that you have to pay attention to daily meals, not only for ordinary people but also for those who regularly have a high-intensity training regime.
Fiber plays an important role in the digestive process and helps the digestive system work best; if you have a good understanding of fiber-containing products and how to use them, you can completely adjust the system's digestive works the way you want to gain weight, lose weight, or maintain weight.
Have you ever thought that high-fiber foods are necessary for gym and bodybuilding?
Eating less fiber is definitely one of the big mistakes for many people, especially those who want to lose weight or even gain muscle, lose fat because this is an important nutrient component for muscles—our body.
Join BellyFatZone to find out which foods contain the most fiber.
What is fiber?
Fiber (also called food fiber) is a part of plant food that cannot be digested by the body. Two types of fiber are soluble and insoluble in water.
The role of insoluble fiber
- Help defecate better, limit constipation.
- Good body reading
- Helps full fast, support weight loss
- Help the stomach healthy.
- Fight colon cancer
The role of soluble fiber
- Reduce absorption of fat, sugar into the body
- Stable blood sugar
- Slow down feeling hungry
- Reduce blood cholesterol
- Help intestines healthy
Read more: Soluble Fiber Foods You Should Be In The Kitchen For The Great Benefits.
List of the best high-fiber foods for weight loss:
Surely you also pay attention to the gym menu regimes of many people are full of green vegetables. Not only does it provide important vitamins and minerals, but it also provides good fiber to the body.
Let's find out and add it to your meal.
Sweet potatoes
A sweet potato will give you 3.8g of fiber, suitable for those who are dieting because it maintains a feeling of fullness for a long time. Besides, sweet potatoes also supplement vitamin A with 4 times the daily requirement.
Fiber content: In 100 grams of chickpeas, it contains about 2.5 grams.
Chickpeas
Chickpea is a dish that has been used for over 7,500 years in the world, is a rich source of fiber, protein, B vitamins, and many minerals like zinc, phosphorus, iron. It appears in many healthy diet menus.
Fiber content: In 100 grams of chickpeas, it contains about 7.6 grams.
Walnuts
Walnuts are also considered golden food because of their high fiber, heart-healthy fats, and lots of antioxidants, heart disease, and cancer prevention.
Almond seeds
In 100g, there are up to 12.5g of fiber, including both soluble and insoluble fiber. Eating almonds at meals and snacks helps improve digestion and blood sugar.
Fiber content: In 100g of strawberries, it contains 12.5g of fiber.
Strawberries
Strawberry is a very delicious dish. Besides, they are a healthier solution than any other unhealthy food.
Strawberries are considered one of the most nutritious fruits you need to eat, contain lots of vitamin C, manganese, and many other powerful antioxidants.
Fiber content: In 100g of strawberries, it contains 2g of fiber and very few calories.
View more: What to Eat for Breakfast When Trying to Lose Weight?
Apple
Apple is one of the most delicious fruits that most people like to eat. Not only is it rich in essential vitamins and minerals, but apples also contain a lot of fiber.
Fiber content: In 100g of apples, contain 2.4g of fiber.
Brussels sprouts
Brussels sprouts are an incredibly healthy vegetable, the same family as broccoli. They are high in vitamin K, potassium, vitamin B, and antioxidants, which help fight cancer cells.
Besides, in terms of food groups that contain a lot of fiber content, it is definitely impossible to ignore kale, spinach, and tomatoes.
Fiber content: In 100g of apple, it contains 2.6g of fiber.
Red radish
Radish is a trendy vegetable and is loved by everyone, especially housewives because it cooks very well. It also contains many important nutrients, such as vitamin B, iron, copper, manganese, and potassium.
Beets also contain NO3, which is scientifically proven to help control blood pressure and improve exercise performance.
Fiber content: In 100g of beet it contains 2.8g of fiber.
Carrot
This is a very nutritious dish and worth adding to your menu. You can eat raw or boiled carrots very well.
Usually, 1 small carrot contains up to 1.4 grams of fiber already. This is also one of the delicious weight loss foods.
Besides, carrots are also rich in vitamin K, B6, magnesium, and beta-carotene, a powerful antioxidant converted into vitamin A when absorbed into the body.
Fiber content: In 100g of carrots, it contains 2.8g of fiber and extremely low in calories.
Broccoli
This is one of the foods rich in vitamin K, fiber. In particular, broccoli also helps reduce inflammation during exercise too.
That's why weightlifters love to eat broccoli. Broccoli is also known as one of the most nutritious foods in the world.
Besides, it also contains lots of vitamin C, B vitamins, potassium, iron, manganese, and lots of antioxidants and anti-cancer nutrients. Broccoli also contains relatively high protein content, compared to most other vegetables.
Fiber content: In 100g of broccoli, it contains 2.6g of fiber.
Avocado
The content of fiber and good fat in butter is very high, suitable for people with constipation. In 1, avocado has about 13grams of fiber. In particular, it can help you feel full and reduce fat quite well.
If you ask what to eat rich in healthy fiber content and those who need to lose weight, it certainly will not be missed.
Avocados are rich in vitamin C, potassium, magnesium, vitamin E, and B vitamins. Besides, they contain a lot of health benefits.
Fiber content: In 100g of avocado, it contains 6.7g of fiber.
Pear
Very delicious fruit and lots of water. However, we want to aim for very high fiber content, considered a panacea for constipation.
You should add to your diet, especially snacks, at least 1-2 meals with pears per week!
Fiber content: In 100g of pear it contains 3.1g of fiber.
Oats
You also know that this is one of the foods rich in protein and fiber that you should add to your daily diet. This is a slow starch to help you feel full, reduce junk food, lose weight.
Oats are also one of the healthiest cereal foods in the world. They contain extremely high amounts of vitamins, minerals, and antioxidants.
They also contain a very high soluble fiber content, called beta-glucan oat, which has many effects on blood sugar and cholesterol levels.
Fiber content: In 100g of oats it contains 10.6g of fiber.
Bananas
Bananas contain not only protein but also a lot of fiber that helps treat constipation very well. In particular, bananas are available year-round, very cheap, and available everywhere, so you should eat them.
Bananas also contain lots of other nutrients, including vitamin C, B6, and potassium. A green or unripe banana also contains high levels of resistant starch, a type of undigested carbs that function like fiber.
Fiber content: In 100g of banana, it contains 2.6g of fiber.
Orange
If you ask me, is fiber in any familiar food, orange is a perfect choice. It not only contains more fiber than bananas, up to 5 grams/fruit.
Oranges also contain lots of vitamin C to help you stay healthy and improve health.
Spinach
This is a vegetable with lots of vitamin K, which is very helpful for people with constipation. Now you understand why foreigners always prioritize eating this spinach.
Pumpkin
Just 1 piece of pumpkin has 6 grams of fiber already. Besides, pumpkin also contains a lot of vitamin C, boosting the immune system.
Brown rice
Only 1 cup of brown rice contains a lot of fiber, double that of white rice. That's why it is on the list of weight loss foods.
Read more: Brown rice weight loss
Figs
This is a delicious dish in the Northwest that we have tried. In particular, it has a lot of fiber, lots of calories. You can completely turn it into a snack, rich in energy.
Beans
Beans are very high in fiber, both containing both soluble and insoluble fibers. You can choose to buy fresh or frozen beans and add them to dishes, from stews, soups to salads.
Dried fruit
Dried fruits such as prunes, grapes, dried apricots … all contain lots of great fiber. However, if you are afraid of gaining weight, choose the less sweet and no added sugar.
Artichoke cotton
You may be surprised to learn that artichokes are also a high-fiber food. Just one artichoke flower has more than 10g of fiber.
They are often used to prepare dishes in restaurants, both delicious and nutritious.
Fiber content: In 100g of apple, it contains 8.6g of fiber.
Raspberry
Berries are the best fruit in the summer. Each cup (123g) of raspberries will give you up to 8g of fiber, equivalent to 32% of daily needs.
Don't forget to add raspberries to your healthy snacks. Raspberries are rich in important nutrients for health and have a great taste. They contain lots of vitamin C, manganese, and fiber.
Fiber content: In 100g of apple, it contains 6.5g of fiber.
Flax seeds
Flaxseeds are tiny, often added to desserts, snacks like smoothies, yogurt, oatmeal, or pies. Although small but beneficial, with only 1 tablespoon flaxseed alone, you have added 3g of fiber.
Corn
While corn contains quite a lot of fiber, a bag of popcorn (popcorn) that you usually eat in the cinema (about 112g) contains up to 16g of fiber, accounting for a large part of the daily requirement.
Fiber content: In 100g of apples, contain 14.5g of fiber.
Read more: Eating corn boiled with fat.
Okra
Fiber is the prominent nutritional component of okra. 100g of okra contains about 2.6g of fiber
You should eat okra not only because it is one of the richest fiber foods but also for many other health benefits such as lowering cholesterol, improving blood sugar …
Broccoli
100g of broccoli will add 2.5g of fiber to your meal to support digestive activity. It is also a good source of vitamin C, which performs well in antioxidant tasks.
Potatoes
Potatoes often have a bad reputation for being unhealthy and in shape, but that's only when you eat greasy chips. Potatoes are actually quite healthy, high in fiber, potassium, vitamin C, and vitamin B6.
10 Vegetables Rich In Fiber Video:
How to add fiber to your daily meals
On average, women need about 25 grams of fiber per day, while men need about 38 grams. However, not everyone can meet this number in the diet, leading to fiber deficiency.
After determining and choosing what is high in fiber from the list suggested above, the next issue is how to include them appropriately.
1. Plan for fiber supplements
After reading about the importance of fiber, don't be too impatient but rush to add more fiber to your meal.
The sudden increase in fiber content will make the body unable to adapt, leading to some digestive problems such as flatulence, bloating, abdominal pain, constipation …
Calculate your current fiber intake, and add 5g daily until you reach the standard.
2. Eat 3-5 servings of whole grains each day
Whole grains undergo less refining, so they still preserve a lot of fiber. Every day you should eat 3-5 servings of 100% whole-grain cereals; each serving is 30g, added to the main meals and snacks.
The grains you can choose are oats, brown rice, corn, millet, quinoa …
3. Diversity of protein sources
Bodybuilders are always under the “pressure” of replenishing protein. Besides animal-based proteins (like meat, fish, eggs, milk), there are still high-protein protein foods, such as legumes and greens.
Why not combine “one-on-one” work, diversify animal, and plant protein sources to increase fiber?
Read more: Benefits of eggs for weight loss
4. Each meal should have at least 1 type of vegetable/root/fruit
In addition to whole grains, make sure you include at least 1 vegetable or fruit at each meal. Do not just know the type of fish meat. There are many vegetables listed above for you to choose from.
5. Eat whole fruits
Not removing the skin of the fruits will help you increase your fiber intake. You can eat apples with intact skin or without peeling potatoes when making baked or mashed potatoes.
Of course, you should choose “clean” foods in shops and supermarkets to ensure no pesticides or other chemicals.
6. Breakfast with healthy cereals
A high-fiber breakfast will make you less of the “burden” of fiber needs during the day. Whole grains are a good choice. If you like, you can add a few tablespoons of your favorite refined cereal to whole grains.
Breakfast must also have enough protein and carbs to prevent the body from rising or lowering blood sugar and not starving.
7. Include fiber in light meals
Snacking is not bad; it's only bad when you eat too many calories, sugar, or bad fats like candy, soft drinks, milk tea.
So, stick to a healthy snacking habit, in which high-fiber-weight-loss foods such as dried fruits (without added sugar, of course), nuts, fruits, and other foods smoothies, yogurt with dried fruits and flax seeds …
8. Blend fruit with Whey Protein
Whey Protein is a drink too familiar to the gym. To add flavor to this milk, while increasing the amount of fiber you need, you can blend fruit with Whey milk in a blender, add a little skim milk, yogurt, and ice cubes if you like.
Berries like raspberries are the best candidates. But also, you can choose any fiber that you love.
Some types of Whey Protein now also have a high amount of fiber, so if you are lazy to process, you can choose these types of Whey.
9. Supplement fiber with functional foods
There are currently some functional foods that help provide fiber in the form of capsules, powders, oils …
However, nutritionists recommend that you still get fiber primarily through natural foods, and if If you want to use this supplement, you should consult your doctor.
10. Drink enough water each day
Last but not least, drink 2 liters of water daily. Water does not contain fiber, but if you consume 25-38g of fiber each day without drinking enough water, it can cause constipation.
Lack of water also makes the fiber inactive and best absorbed.
Based on these fiber supplements and this list of high-fiber foods, design your diet to stay healthy.
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References
Hopefully, the information above has helped you gain some more knowledge about the “fiber-rich foods list” and bring some small value. Please share this article if you feel it useful. Thanks!
