High-fiber foods that help you lose weight

Most people think that a diet that is low in carbohydrates is the way to go when it comes to weight loss. However, A study by the University of Wollongong in Australia showed how whole grain, high-fiber foods are linked to lower weight.

So if you’re contemplating starting a low-carb diet in order to achieve your beach body goals, you might want to rethink your strategy.
Click through this gallery to find out which high-fiber foods you should be munching on!

What is fiber?

We all know that we should include fiber in our diets, but do we really know what it is or where it comes from? According to website Dr. Axe, fiber “is part of the cellular wall” of fruits, vegetables, and grains. It also increases the digestive function, as it “is responsible for quickly moving foods through the digestive tract.”

Recommended dose

Women (daily): 25 g of fiber. / 
Men (daily): 35–40 g of fiber.

High-fiber foods

Dr. Axe has compiled a list of high-fiber foods that you should be including in your diet. Click through the following images to see more.

Quinoa

Total fiber: 5.2 g of fiber per one cup cooked (185 g). / 
Nutrients: Iron, vitamin B6, magnesium, potassium

Avocado

Total fiber: 10.1 g per cup (150 g). / 
Nutrients: Vitamin C, vitamin E, vitamin B6, folate, vitamin K, potassium.

Berries

Total fiber (raspberry): 8 g of fiber per cup (123 g). / 
Nutrients (raspberry): Vitamin A, vitamin C, vitamin E, vitamin K, folate. / 
Total fiber (blackberry): 7.6 g of fiber per cup (144 g). / 
Nutrients (blackberry): Vitamin C, vitamin K, omega-6 fatty acids, potassium, magnesium, manganese.

Nuts

Total fiber (almonds): 11.6 g of fiber per cup (95 g). / 
Nutrients (almonds): Protein, vitamin E, manganese, magnesium, riboflavin, omega-6 fatty acids. / 
Total fiber (walnuts): 7.8 g of fiber per cup (117 g). / 
Nutrients (walnuts): Protein, manganese, copper, omega-6 fatty acids, omega-3 fatty acids, folate, vitamin B6, phosphorus.

Okra

Total fiber: 2 g per half cup (80 g). / 
Nutrients: Vitamins A, C, K; riboflavin, thiamine, niacin, calcium, iron, phosphorous, zinc, protein

Peas

Total fiber: 8.8 g per cooked cup (160 g). / 
Nutrients: Vitamin C, vitamin K, vitamin B6, thiamine, manganese, folate, vitamin A, protein.

Coconut

Total fiber: 7.2 g per cup (80 g). / 
Nutrients: Manganese, omega-6 fatty acids, folate, selenium.

Black beans

Total fiber: 15 g of fiber per cup (172 g). / 
Nutrients: Protein, thiamine, magnesium, manganese, phosphorus, folate.

Asian pears

Total fiber: 9.9 g per medium pear (275 g). /
Nutrients: Vitamin C, vitamin K, omega-6 fatty acids, potassium.

Split peas

otal fiber: 16.3 g of fiber per cup (196 g). / 
Nutrients: Protein, thiamine, folate, manganese, omega-3 fatty acids, omega-6 fatty acids.

Figs

otal fiber: 1.9 g per large fig (64 g). / 
Nutrients: Pantothenic acid, potassium, manganese, copper, vitamin B6.

Lentils

Total fiber: 15.6 g of fiber per cup (198 g). / 
Nutrients: Protein, iron, folate, manganese, phosphorous.

Chia seeds

Total fiber: 10.6 g per ounce (28 g). / 
Nutrients: Protein, calcium, phosphorus, manganese, omega-3 fatty acids, omega-6 fatty acids.

Acorn squash

Total fiber: 9 g of fiber per cup (205 g). / 
Nutrients: Vitamin C, thiamine, potassium, manganese, vitamin A, vitamin B6, folate, magnesium.

Turnips

Total fiber: 3.1 g of fiber per cup (156 g). / 
Nutrients: Vitamin C, calcium, magnesium, potassium.

Chickpeas

Total fiber: 12.5 g of fiber per cup (164 g). / 
Nutrients: Protein, copper, folate, manganese, omega-6 fatty acids, omega-3 fatty acids.

Artichokes

Total fiber: 10.3 g of fiber per medium artichoke (120 g). / 
Nutrients: Vitamins A, C, E, B, K; potassium; calcium; magnesium; phosphorous.

Lima beans

Total fiber: 13.2 g of fiber per cup (188 g). / 
Nutrients: Copper, manganese, folate, phosphorous, protein, vitamin B2, vitamin B6.

Brussels sprouts

Total fiber: 4 g of fiber per cup (156 g). / 
Nutrients: Vitamins C, K, B1, B2, B6; folate, manganese.

Flaxseeds

Total fiber: 2.8 g of fiber per tablespoon of whole flaxseeds (10 g). / 
Nutrients: Protein, thiamine, manganese, phosphorus, magnesium, copper, omega-3 fatty acids. / 
Continue flicking through the gallery for fiber-reach meals inspiration!

High-fiber meal ideas

Green smoothie: make sure you add as many leafy greens as possible as they pack loads of fiber and protein, making this a great way to wake the body up and start the morning!

High-fiber meal ideas

Oven-baked salmon with vegetables: let the salmon and veggies cook in the same baking dish so all the yummi flavors combine.

High-fiber meal ideas

Lentil and tomato salad: a great lunch idea for when you’re craving something tasty yet light.

High-fiber meal ideas

Grilled chicken and quinoa: a dish that you can easily prepare at home and bring to work—it’ll keep you full and awake for a good few hours!. Black bean and avocado wrap: these delicious wraps are easy to make, which makes them especially great for when you have guests over. Grilled artichokes: these wonderful veggies work brilliantly as both a light dinner or as a starter.

Source: High-fiber foods that help you lose weight (msn.com)