High fiber low carb foods are quintessential if you’re looking for a successful weight loss!
Unless you put in the right foods on your plate, you might not see the results you want in your weight loss.
Why is this? Because high fiber and low carb foods are not just foods that we chew but they actually help in achieving great results.
If you’re looking for weight loss ideas, it’s important to consider your diet.
You know that high-fiber, low-carb diets are ideal for losing weight and lowering cholesterol levels.
But do you know the best low-carb sources of fiber so that you can maintain a healthy diet but still lose weight? Keep reading!
The foods we’re about to study provide a rich source of fiber without breaking the bank on carbs and will keep you feeling full and satisfied while helping to burn calories.
Imagine eating the right foods and lose weight painlessly? Sounds like a plan?
Well, let’s see how these super foods can actually help you shed those extra pounds and why you should include them in your healthy diet for better results.
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Fiber In A Few Words
Our diet is filled with foods that are high in carbohydrates, which will not only make us hungrier, but also lead to weight gain.
This is because our body converts carbohydrates into sugars and stores them as fat.
👉 Fiber helps your body turn these carbs into weight loss instead of obesity by slowing down the rate at which food enters the bloodstream and decreases the glucose levels in your bloodstream.
👉 Fiber tends to digest slowly so you can feel full without feeling weighted by too much food in your stomach.
👉 Fiber works at a much slower rate than carbs and has no real effect on your blood sugar levels.
If you want to lose weight, fiber-rich foods are definitely a great addition to your diet, but you should not start eating lots of fiber all at once.
You may experience stomach cramps and bloating because too much of almost anything is just as bad as too little.
During my weight loss journey, I was able to get my daily recommended amount of fiber even though I was on a low carb diet.
You may be thinking why am I associating fiber with carbs. Well, most of the sources of fiber are actually carbs! Yep!
Typically, a low-carb diet without an adequate consumption of fiber will definitely have several side effects such as constipation, digestive problems, or even blood sugar issues…
What Is The Role Of Fiber In The Body?
Let’s see the role of fiber to get a better picture of why a diet without fiber can be an insufficient one.
Dietary fiber’s main role is to keep the digestive track healthy.
As I mentioned in my article that talks about a healthy gut being THE weight loss secret to losing big weight, therefore I will stress it out that fiber is unarguably a key element in the weight loss process and for an improved health as well.
Simply put, fiber helps fix your gut and when your gut looks good, weight loss happens much easier.
All the works that fiber does in the human body are linked to weight loss or weight gain, in a way or another.
And again consuming high fiber and low carb foods will have a positive effect on your weight loss.
Benefits of Eating High Fiber Foods
The nutrients and minerals in high fiber low carb foods are vital to your health and help it maintain a healthy weight.
They’re also important for digestive system function, which means they can help you to prevent constipation, digestive disorders, inflammatory bowel disease, and autoimmune diseases.
The fiber in these types of foods is the most effective weight-loss tool for people trying to lose weight because it increases feelings of fullness over time and helps stabilize blood sugar levels.
Below are a few main benefits of eating fiber rich foods which in turn assist in weight loss:
- Regulate bad cholesterol levels (soluble fiber)
- Help to level blood sugar levels
- Assist in bowel movements
- Support and promote weight loss
- Enhance heart health and increase the span of life
Can You Lose Weight Eating High Fiber Foods?
The answer is yes! Fiber is a type of carbohydrate that the body cannot digest fully so it passes through the digestive system undigested.
This means fiber has no calories and helps you feel fuller for longer.
Some high fiber foods are often called bulky foods because they add bulk and provide that feeling of satiety.
As a result, you will feel full for a longer period of time and will definitely eat less, thus promoting weight loss.
Also, many high fiber foods are rich in water content. As you know already water and foods high in water are amazing agents that boost weight loss.
So, I really do believe the answer is “yes high fiber low carb foods are essential and will help you lose weight”!
Does Fiber Help You Lose Belly Fat?
Fiber is categorized into two types of fiber: soluble and insoluble fiber.
And yes there have been many medically researched studies that have shown that eating insoluble fiber can both prevent belly fat and help lose belly fat.
You can check out this article to know more about how soluble fiber can help you reduce belly fat.
High Fiber Foods For Weight Loss
1. Chia Seeds
9.75g of fiber per 1(oz)
These seeds are extremely nutritious and have been used for centuries in many Mexican and South American cultures to help with weight loss.
They contain raw proteins, antioxidants, fiber, omega-3 fats, calcium and more. They can be soaked in water to increase their size and make them easier to eat.
Chia seeds have gained popularity over these last years and have proved to help in weight loss.
Rich in fiber and low in calories, those little seeds can be taken in various forms when dieting.
Due to their high content in fiber and protein, they can help suppress appetite and keeps you full for a longer period.
2.4g of fiber per 100g
These delicious citrus fruits are high in fiber and low in carbohydrates, which combine to make them an excellent choice for a healthy snack.
They also contain large amounts of vitamin C, which has been proven to decrease the chances of getting sick when the cold and flu season rolls around each year.
8gms of fiber for 1 cup
Blackberries have been one of the staple foods in the diet world since forever.
Besides featuring among the best high fiber and low carb foods, blackberries are rich in multiple vitamins such as Vitamins C, Vitamins K and manganese.
7g of fiber per 100gms
There are ketones found in raspberries that are linked to weight loss.
Actually, there is no solid evidence that can prove that raspberry ketones help humans lose weight but..
There’s one study that was performed on mice that revealed that after those mice were fed on high fat foods, when given raspberry ketones, these mice didn’t develop fat.
While raspberries produced these results on mice it doesn’t mean that the human body will react the same way.
But Dr. Oz once called raspberries a miracle fat burner, probably based on his patients’ results.
But hey since raspberries are high in fiber, it’s more than recommended to include them in your diet.
46g of fiber per cup
According to health experts, a tablespoon of flaxseeds can really help you in your weight loss.
These little yet nutritious seeds have many benefits for the general health and for losing weight.
A regular consumption of flaxseeds will facilitate weight loss and along the way contribute to various health improvements.
However, it is recommended to consume ground flaxseeds rather than whole flaxseeds. This latter is bulkier than ground ones and therefore makes it more difficult to digest.
Because of the rich content of protein and fiber in them, your appetite will be curbed and therefore you will eat less and as a result, you will shed some pounds.
7g of fiber per 80g of shredded coconut
Many health studies have shown that the MCT in coconut is among the best weight loss aids.
The protein found in the coconut flesh is also so rich in protein that it has the ability to fill you up.
Therefore, you will be eating less which will result in weight loss.
Additionally the MCT in coconut has proven to be very effective for calorie and fat burning.
Moreover, there are various health benefits, besides weight loss, that you can experience such as boosting your immune system, regulating your blood sugar and improving brain health.
All this thanks to the MCT oil found in coconuts.
13g of fiber per cup
A regular consumption of pistachios has shown to be very effective in preventing weight loss and promoting weight loss as well.
If you’re looking to add a guilt-free snack to your diet, pistachios won’t disappoint.
You can consume them without fear because they are actually super low in calories.
2g of fiber in 1 cup of chopped cauliflower
Cauliflowers are among the top high fiber low carb foods that you can consume in large amounts without gaining weight.
However since everyone’s metabolism reacts differently to certain types of foods, it is best to drink water along while eating cauliflowers.
Cauliflowers are cruciferous foods that are better digested along with water to prevent excess gas and bloating.
1g of fiber per cup
Mushrooms are one those high fiber and low carb foods that you can’t go wrong with.
Experts have found that mushrooms are rich in protein, fiber and other essential vitamins and minerals for health and are beneficial for weight loss.
These tiny things are free of fats and cholesterol and adding them in your healthy meals will benefit you.
10g of fiber in 1 cup of sliced avocado
These rich fruits have a low fat content and are an excellent source of fiber, which helps to promote digestive health.
They also contain a compound called persin in them that improves the functioning of the liver by reducing its size and removing damaged cells from it.
Avocados can be consumed at any time of day, but it’s common to eat them as part of your breakfast or snack within thirty minutes before you start your day.
Although avocados have a rich carb and natural fat content, they can still be of great aid for weight loss.
Since they are unsually high in fiber, they can definitely help suppress appetite, satisfy your cravings and therefore prevent overeating.
11. Sweet Potatoes
3g of fiber per 100g
This vegetable is more famous for its ability to help you enjoy a natural boost of energy after you eat it, but the truth is that they offer many other benefits as well.
They contain high levels of beta carotene which is converted into vitamin A when it passes through your stomach, but also contains Vitamin C which provides antioxidants that can help with heart health and prevent cancer.
2.5g of fiber per 100g
This vegetable is great for anyone who needs to lose weight fast.
It contains over 70 vitamins and minerals, fiber, and the highest amount of cancer-fighting antioxidants in all green leafy vegetables (5).
3.6g per cup
These berries have been shown to boost your metabolism while helping you burn fat.
3g per 100g
Kiwi is a great source of fiber, which lowers your heart rate and reduces your appetite which is critical in weight loss.
This pungent vegetable contains another type of fiber (different from fiber found fruits and veggies), which is called prebiotic fiber.
This type of fiber is extremely beneficial for your health when used properly in your daily diet.
It has amazing detoxifying properties that can help you to reduce your body weight.
Garlic also contains allicin which has been shown to lower blood pressure in people who have high blood pressure and can even lower LDL or bad cholesterol levels in some people.
3.5g of fiber for 1oz
These nutritious nuts are among the most famous go-to snacks for dieters.
They are not only a great weight loss aids but they are so rich in antioxidants, protein, manganese and other essential minerals.
16g of fiber per bunch
This vegetable has one of the highest amounts of fiber in it, so it’s a great idea to consume broccoli at least once every day.
It also contains a compound known as indole-3-carbinol, which has been proven to reduce the chances of contracting breast cancer by up to 60 percent.
It has also been shown to be effective for preventing the growth and spread of endometrial, ovarian, and lung cancers.
Relatively high in fiber compared to other vegetables, broccolis are chock-full of other nutrients that contribute to weight loss and an improved health.
You will never go wrong eating broccoli regularly.
Add them to your balanced diet and let them help you shed those extra pounds.
2.8g per cup
An asparagus overflows with fiber, both soluble and insoluble, and is a nutrient-dense vegetable that you can take as a weight loss buddy.
If you want to reach your weight loss goals, these beautiful green sticks can surely help.
Known for being relatively low in calories and fats, pairing them with a healthy diet will only be beneficial.
2.5g of fiber per cup
If you’re wondering if you can add eggplants to your weight loss food brigade, the answer is definitely yes!
Eggplants are extremely low in calories and fat.
On top of that, they are slowly digested which will keep you satieted for a long time.
35g of fiber per cup
Chickpeas, also know garbanzo beans, are rich in fiber and protein.
It is a healthful choice if you’re looking for an additional weight loss aid to add to your diet.
1.5g of fiber per pepper
Bellpeppers contain a fat burning agent called the capsaicin.
Along with the capsaicin, bell peppers have a super low calorie content and is a great choice for a healthier diet.
22. Dark Chocolate
11g per 100g bar
Yes! You can enjoy a small amount of dark chocolate every day without worrying about your diet; just make sure that it is at least 70 percent cacao or higher and low in sugar content.
Dark chocolate offers many health benefits including improved cognitive performance, reduced risk of heart disease (2) , improved cardiovascular health (3) , and lower blood pressure levels (4)..
4g of fiber per cup
Want more of high fiber low calorie foods? Spinach is another great and healthy addition to help you boost your weight loss.
They are rich in insoluble fiber and feature among zero calorie foods that speed up weight loss.
2.6g of fiber per cup
In case you didn’t know, kale has been hailed the king of all leafy greens on the planet.
Being a nutrient-densed superfood, adding kale to your diet should help you boost your weight loss thanks to all its minerals, vitamins, fiber and protein content.
25. Sesame Seeds
17g of fiber per cup
Sesame seeds are an excellent source of protein and fiber and have been used for long in the weight loss world.
They have the potential to curb the appetite and bump up the metabolic rate, therefore keeping you from overeating.
9g of fiber per artichoke (large)
These delicious thistles are low in calories, high in fiber and other vitamins and minerals.
Artichokes work closely with the liver and are well known for their ability to purify the liver and kidneys, therefore enhancing the general health.
Additionally, a regular consumption of artichoke can definitely assist you in your weight loss thanks to their high fiber content that can fill you up.
27. Brussel Sprouts
3.3g of fiber per cup
Low in calories and free from saturated fats, brussel sprouts are known for being an excellent weight loss aid.
Because of the fact that they are also rich in protein, consuming brussel sprouts can reduce your appetite and keep your stomach full.
28. Pumpkin Seeds
12g of fiber per cup
Want to keep your cravings at bay? You’ve gotta try pumpkin seeds.
Densely packed with protein and fiber, pumpkin seeds can make a delicious and filling snack.
A daily consumption of 100g of pumpkin seeds can be really beneficial for keeping an optimal metabolic rate and helping boost weight loss.
5g of fiber for 1 large apple
These juicy fruits have been shown to contain anti-cancer compounds that can alleviate certain types of stress when included in a healthy diet.
They also contain high levels of pectin, which has been shown to reduce cholesterol by as much as 10 percent in some people, without affecting the HDL or LDL levels present in your body.
30. Whole Grains
If you love eating fruits and veggies but hate full-bodied grains that take forever to digest or are simply not your cup of tea, consider including whole grains such as oatmeal or whole wheat bread in your diet once every day.
There is some controversy surrounding nuts due to their high fat content, but there is no doubt that they are an excellent source of protein and healthy fats.
They are also a great source of fiber, which helps to keep you from feeling hungry between meals.
2.6g of fiber per 150g
These pungent vegetables contain a decent amount of fiber and sulfur compounds that have been proven to reduce the risk of certain types of cancers and fight free radicals in your body that cause disease and premature aging.
A study found that onions could also be used to suppress potential asthma attacks in children.
Final Thoughts On The Best High Fiber Low Carb Foods For Weight Loss
If you’re struggling with your diet, you might be considering turning to high fiber low carb foods for weight loss.
There are many advantages to choosing a high fiber low carb food plan for weight loss and the first advantage is that you’ll feel fuller.
When you consume foods high in fiber and low in carbohydrate, they help keep you full and satisfied all day long.
You’ll be less tempted to supplement your diet with sweets and carbohydrate-based snacks.
You won’t have those cravings that lead you to cheat on your diet.
Adding those simple yet powerful weight loss aids to your diet will beyond any doubt make a difference in your journey.
Reaching your weight loss goals is as simple as eating the proper foods at the right time.
Let me know what of these high fiber low carb foods you love or don’t like at all…