TOP 31 fiber-rich foods list for weight loss – in the rating of nutritionists

Don’t you look slim even in black jeans? Do you want to get rid from extra pounds, because you care about your health? AT In this case, the best way to lose weight without having to bother about counting calories or messing around with dumbbells – include in your diet fiber-rich foods.

And what is fiber inherently? This is a type of carbohydrate (and we thought that carbohydrates are bad!), not digestible by humans. It creates a mass in the intestines that increases time digestion and absorption in the colon. Fiber helps improve the metabolic index, cleanse the esophagus and create a feeling satiety. We have selected the 31 best fiber-rich foods. rated them to help you build and put your health in order. Let’s start.

• Top 31 High Fiber Foods
• 10 fiber-rich fruits for weight loss
  • 1. Avocado
  • 2. Raspberries
  • 3. Figs
  • 4. Prunes
  • 5. Guava
  • 6. Peach
  • 7. Gooseberry
  • 8. Zapodilla
  • 9. Coconut
  • 10. Pear
• 10 fiber-rich vegetables
  • 1. Green peas
  • 2. Yam
  • 3. Winter pumpkin
  • 4. Spinach
  • 5. Abelmosh
  • 6. Leafy greens
  • 7. Carrots
  • 8. Endive
  • 9. Turnip greens
  • 10. Beetroot leaves
• 8 fiber-rich seeds / nuts / grains for weight loss
  • 1. Flax Seeds
  • 2. Oat bran
  • 3. Sorghum
  • 4. Amaranth
  • 5. Barley
  • 6. Pumpkin seeds
  • 7. Chestnuts
  • 8. Almonds
• 3 fiber-rich legumes
  • 1. Black Beans
  • 2. Moon beans
  • 3. Lentils
• Exercise plan
• Soluble or insoluble fiber – which one is better for weight loss?
• How fiber promotes fat burning
• How much do you need to consume?
• Who should avoid fiber-rich foods

Top 31 High Fiber Foods

10 fiber-rich fruits for weight loss

1. Avocado

• Total dietary fiber: 9.2 g (average) California Avocado), 17 g. (Middle Florida Avocado)
• Calories: 160
• Insoluble Fiber: 5.8 g (California Avocado), 13.9 g. (Florida avocado)
• Soluble Fiber: 3.4 g (Californian Avocado), 3.06 g. (florida avocado)
• Other important substances: polyunsaturated fats, monounsaturated fats, vitamin E, vitamin B-6, vitamin K, vitamin D, vitamin A, magnesium and iron

Green avocados grow mostly in Florida; they are richer soluble fiber compared to its darker Californian variety. They are also rich in healthy fats, which help reduce inflammation. That’s why avocados should become your constant companion. It can be eaten for breakfast with eggs or in a salad for lunch and dinner.

2. Raspberries

• Total dietary fiber: 8.4 g per glass
• Calories: 65
• Insoluble Fiber: 7.5 g.
• Soluble Fiber: 0.9 g.
• Other important substances: Vitamin K, Vitamin C, Vitamin A, folic acid, potassium, calcium, magnesium and phosphorus.

The total amount of fiber in a glass of raspberries is 8.40 g per glass. It is also a generous source of vitamins C, A, K and folic. acids. Raspberry improves bowel obstruction and prevents bloating. A raspberry smoothie will make you an excellent breakfast, or you can just add raspberries to oatmeal in order to diversify the taste.

3. Figs

• Total dietary fiber: 24.30 g per glass (dried figs), 5.8 g per glass (ordinary figs)
• Calories: 279
• Insoluble Fiber: 16.30 g.
• Soluble Fiber: 8 g.
• Other important substances: Vitamin C, Vitamin A, Vitamin K, calcium, magnesium, phosphorus, potassium, zinc and iron.

This sweet and viscous granular fruit is one of the best. sources of dietary fiber. It contains 24.30 grams of fiber. per glass and rich in other nutrients such as Vitamin A and K, floric acid, and protein. Figs can be eaten in as a dessert or add to your dinner salad.

4. Prunes

• Total dietary fiber: 12.10 per glass
• Calories: 418
• Insoluble Fiber: 5.6 g.
• Soluble Fiber: 6.50 g.
• Other important substances: Vitamin A, Vitamin K, Potassium, Calcium, phosphorus and magnesium.

A glass of prunes contains 6.50 grams of soluble fiber and 5.0 grams insoluble. Prunes successfully cope with constipation, and due to its high soluble fiber content, it’s excellent weight loss assistant. For breakfast, you can drink prune juice with oatmeal, or add it to the dinner duck on the grill. Or do your dessert is more interesting by adding dried prunes to low fat yogurt.

5. Guava

• Total dietary fiber: 8.9 per glass
• Calories: 112
• Insoluble Fiber: 7.40 g.
• Soluble Fiber: 1.50 g.
• Other important substances: Vitamin A, Vitamin C, Phosphorus, Calcium, magnesium and potassium.

This sweet tropical fruit is a wonderful source. fiber. A glass of guava contains almost 9 grams of fiber, as well as charged with vitamin C and A, magnesium, calcium, potassium and many other phytonutrients. Guava can be eaten as an evening snack or make juice and drink in the morning.

6. Peach

• Total dietary fiber: 2 g per glass
• Calories: 60.1
• Insoluble Fiber: 1.20 g.
• Soluble Fiber: 0.80 g.
• Other important substances: Vitamin A, Vitamin C, Vitamin K, phosphorus, potassium, calcium and magnesium.

This fragrant fruit is a wonderful source of soluble and insoluble fiber. Dried peaches contain about 13 grams dietary fiber. It is also a rich source of vitamin A, C and K, magnesium, potassium, phosphorus and calcium. Dried peaches can add morning oatmeal, smoothie or roast turkey or the chicken.

7. Gooseberry

• Total dietary fiber: 6.50 g per glass
• Calories: 66
• Insoluble Fiber: 5.10 g.
• Soluble Fiber: 1.40 g.
• Other Important Substances: Vitamin A, Vitamin C, Folic Acid, magnesium, phosphorus, potassium and calcium.

Gooseberries are also a good source of fiber. Glass gooseberries contain 6.50 grams of fiber. It is also rich in vitamin C and phytochemicals to help maintain optimal health. You can eat 2-3 dried gooseberries after dinner, this will help restrain the feeling of hunger. And also from it it turns out wonderful marmalade, which you can add desserts or just eat with a spoon to satisfy the desire for sweets.

8. Zapodilla

• Total dietary fiber: 13.90 g per glass
• Calories: 200
• Insoluble Fiber: 9 g.
• Soluble Fiber: 4.90 g.
• Other Important Substances: Vitamin A, Vitamin C, Folic Acid, magnesium, phosphorus, potassium, calcium and monounsaturated fats.

This sweet grainy tropical fruit is rich in soluble and insoluble fiber. One medium sapodilla contains about 5 grams of soluble fiber and 9 grams of insoluble. it’s the same wonderful source of calcium, potassium and folic acid. Zapodilla can be added to morning smoothies or juices, or just eat in as a dessert with a cup of low-fat frozen yogurt.

9. Coconut

• Total dietary fiber: 35.70 g (fresh nut medium size)
• Calories: 1405
• Insoluble Fiber: 31.80 g.
• Soluble Fiber: 3.90 g.
• Other important substances: monounsaturated fats, polyunsaturated fats, vitamin C, folic acid, choline, magnesium, phosphorus, potassium, calcium and iron.

Coconut is not a nut, it is a single-seed rich in fiber drupe. The liquid endosperm inside the coconut is rich in vitamins and minerals. It is a natural electrolyte and is excellent. restores moisture balance in the body, helps to reduce weight and beneficial effect on the skin. Coconut ripening endosperm turns into edible pulp, extremely rich in vitamin E and dietary fiber. Grated coconut can be added to breakfast, casseroles or salads, or just eat it. He is sweet, tasty and crispy.

10. Pear

• Total dietary fiber: 4 g. (One pear medium size)
• Calories: 103
• Insoluble Fiber: 1.80 g.
• Soluble Fiber: 2.20 g.
• Other important substances: Vitamin A, Vitamin C, Vitamin K, folic acid, choline, magnesium, phosphorus, potassium and calcium.

This sweet, tasty, fiber-rich fruit is very healthy, readily available and does not contain cholesterol. You can eat it just like that or show some creativity and cut into dessert, put out or fry the meat with it or add to the salad.

10 fiber-rich vegetables

1. Green peas

• Total dietary fiber: 8.80 g per glass
• Calories: 134
• Insoluble Fiber: 6.20 g.
• Soluble Fiber: 2.60 g.
• Other important substances: Vitamin A, Vitamin C, Vitamin K, folic acid, magnesium, phosphorus, potassium and calcium.

A glass of green peas contains almost 9 grams of fiber. it also an excellent source of vitamins A and C, calcium, phosphorus, potassium and magnesium. You can add green peas to fried vegetables, quinoa, chicken or stew with mushrooms.

2. Yam

• Total dietary fiber: 7.60 g per glass
• Calories: 158
• Insoluble Fiber: 4.80 g.
• Soluble Fiber: 2.80 g.
• Other important substances: Vitamin A, Vitamin C, Vitamin K, folic acid, magnesium, phosphorus, potassium and calcium.

Yam is rich in dietary fiber, vitamins and minerals. You can make a salad with fried yam, green peas, chili and herbs. Or yam chips with dried chili, a pinch of salt and low fat mayonnaise. These fiber vegetables are added to curry or casseroles or cook with brown rice and other vegetables.

3. Winter pumpkin

• Total dietary fiber: 6.70 g per glass
• Calories: 82
• Insoluble Fiber: 2.90 g.
• Soluble Fiber: 3.80 g.
• Other Important Substances: Vitamin A, Vitamin C, Folic Acid, calcium, magnesium, phosphorus, potassium, beta-carotene, iron, omega-3 and omega-6 fatty acids.

Winter pumpkin is rich in healthy carbohydrates and dietary. fiber. It is also a great source of tryptophan amino acids, which relieves stress, thereby contributing to a healthy sleep. Make a healthy soup with a lot of fiber, or add fried winter pumpkin in a salad. Or make a pumpkin puree with a good portion grilled chicken and other vegetables.

4. Spinach

• Total dietary fiber: 5.10 g per glass
• Calories: 7
• Insoluble Fiber: 3.80 g.
• Soluble Fiber: 1.30 g.
• Other important substances: Vitamin A, Vitamin C, Vitamin K, folic acid, calcium, magnesium, phosphorus and potassium.

This meaty leaf vegetable will not only add flavor and color, but also bring considerable health benefits. You can fry it with cloves of garlic and a pinch of salt, it goes well in soup, salad, served with meat or shawarma, open sandwiches and so on.

5. Abelmosh

• Total dietary fiber: 5.10 g per glass
• Calories: 36
• Insoluble Fiber: 3.10 g.
• Soluble Fiber: 2 g.
• Other important substances: Vitamin A, Vitamin C, Vitamin K, folic acid, magnesium, phosphorus, potassium and calcium.

Abelmosh tasty and nutritious, if you can do it right to cook. Wash the abelmosh thoroughly before cutting. wipe dry. Do not overdo it on fire. Can eat with brown rice, pita or flat bread. Or just fry or cook abelmosh and serve to a bowl of rice or salad – it’s great food.

6. Leafy greens

• Total dietary fiber: 5.30 g per glass
• Calories: 11
• Insoluble Fiber: 2.10 g.
• Soluble Fiber: 3.20 g.
• Other important substances: Vitamin A, Vitamin C, Vitamin K, Vitamin E, folic acid, potassium, copper and calcium.

Dark leafy greens contain almost no calories. mainly from water and charged with beneficial nutrients, and it’s also natural coarse fiber. It can be added to chicken broth, vegetable stew, tuna salads, shawarma, blanch or cook for a couple.

7. Carrots

• Total dietary fiber: 5.20 g per glass
• Calories: 82
• Insoluble Fiber: 3 g.
• Soluble Fiber: 2.20 g.
• Other important substances: Vitamin A, Vitamin C, Vitamin K, folic acid, magnesium, phosphorus, potassium, sodium and calcium.

Carrots are good for the eyes, as they are rich in vitamin A. also a lot of dietary fiber, which is why it should be eaten at least three times a week. Raw carrots can be added to salads or to stew / slimming vegetables.

8. Endive

• Total dietary fiber: 5.20 g per glass
• Calories: 8
• Insoluble Fiber: 3.70 g.
• Soluble Fiber: 1.50 g.
• Other Important Substances: Vitamin A, Vitamin K, Folic Acid, potassium and calcium.

Tasty and curly endive is also known as chicory, and it a wonderful source of vitamins, minerals, it contains a lot dietary fiber. It can be fried and added to others. vegetables or fish / chicken. You can eat it whole or crumble in scrambled eggs, shawarma or sandwiches.

9. Turnip greens

• Total dietary fiber: 5 g per glass
• Calories: 29
• Insoluble Fiber: 2.80 g.
• Soluble Fiber: 2.20 g.
• Other important substances: Vitamin A, Vitamin C, Vitamin K, folic acid, protein, sodium, magnesium, phosphorus, potassium, calcium and omega-3 fatty acids.

Turnip refers to cruciferous plants rich in diet fiber, unlike vegetables with a low fiber content, vitamins, minerals, and other important nutrients. They have anti-inflammatory effects and even fight certain types of cancer. Add turnip greens to chicken or pork broth, stew or salad.

10. Beetroot leaves

• Total dietary fiber: 4.20 g per glass
• Calories: 39
• Insoluble Fiber: 2.30 g.
• Soluble Fiber: 1.90 g.
• Other important substances: Vitamin A, Vitamin C, Vitamin K, folic acid, magnesium, sodium, phosphorus, potassium, calcium and water.

Surprisingly, the leaves of beets, that is, its aerial part, or tops are very useful. They are easy to cook and it’s natural vegetable fiber. You can passer with garlic cloves and serve with brown rice, other vegetables and a good portion lean meat. Beetroot greens also fit perfectly into stews and soups.

8 fiber-rich seeds / nuts / grains for weight loss

1. Flax Seeds

• Total dietary fiber: 25.50 g per glass
• Calories: 897
• Insoluble Fiber: 11.70 g.
• Soluble Fiber: 13.80 g.
• Other Important Substances: Vitamin K, Folic Acid, Thiamine, choline, polyunsaturated fatty acids, monounsaturated fatty acids acids, magnesium, sodium, phosphorus, potassium, calcium, iron and protein.

Flax seeds are a generous source of fiber and healthy fats. Glass flax seed contains about 13 grams of soluble and 12 grams insoluble fiber. So it fills the intestines, creates a feeling of satiety, as a result of which you eat less. To save more nutrients, flax seeds can be ground at home and then add them to a smoothie, oatmeal, salad or just a glass skim milk.

2. Oat bran

• Total dietary fiber: 14 g per glass
• Calories: 231
• Insoluble Fiber: 7.20 g.
• Soluble Fiber: 6.80 g.
• Other Important Substances: Vitamin K, Folic Acid, Choline, betaine, pantothenic acid, polyunsaturated fatty acids, monounsaturated fatty acids, magnesium, sodium, phosphorus, potassium, zinc, calcium, iron and protein.

Oat bran is another extremely rich in fiber. a product known for its essentials for weight loss properties. They contain 14 grams of fiber, from which it is absorbed. only 6.8. Eat two teaspoons of oatmeal for breakfast or lunch bran, and after two weeks you will notice the result. Also not forget to diversify your oatmeal breakfast with fruits.

3. Sorghum

• Total dietary fiber: 26.50 g per glass
• Calories: 651
• Insoluble Fiber: 18.50 g.
• Soluble Fiber: 8.0 g.
• Other important substances: niacin, thiamine, riboflavin, polyunsaturated fatty acids, monounsaturated fatty acids, sodium, phosphorus, potassium, calcium, iron and protein.

This modest cereal is very rich in dietary fiber. One a cup of sorghum contains 25.50 grams of fiber. Exactly because of this reason Sorghum is sometimes called the “new quinoa.” You can add it to your vegetarian salad or prepare a light but satisfying risotto from sorghum for dinner.

4. Amaranth

• Total dietary fiber: 29.60 g per glass
• Calories: 251
• Insoluble Fiber: 20.20 g.
• Soluble Fiber: 9.40 g.
• Other important substances: niacin, folic acid, vitamin E, vitamin B6, magnesium, manganese, sodium, phosphorus, potassium, calcium, zinc, iron and protein.

This nutritious perennial cereal has bright flowers, and it is also completely gluten free. A cup of amaranth contains about 29.60 grams of fiber. It is also a rich source of calcium, phosphorus, manganese and iron. You can add it to the passer vegetables for lunch or dinner. You can even grind it into gluten free flour and cook morning porridge. Amaranth can also be used. for baking muffins, cookies and other sweets.

5. Barley

• Total dietary fiber: 31.20 g per glass
• Calories: 193
• Insoluble Fiber: 24.4 g.
• Soluble Fiber: 6.80 g.
• Other Important Substances: Vitamin A, Vitamin K, Niacin, Folic acid, choline, vitamin B6, magnesium, manganese, sodium, phosphorus, potassium, calcium, zinc, iron and protein.

This is another fiber-rich cereal. A cup of barley contains about 31.20 grams of fiber. It is also an excellent source of potassium, magnesium, vitamin B6 and iron. Barley makes beautiful cereals. It can also be added to oatmeal, or to stewed chicken or turkey.

6. Pumpkin seeds

• Total dietary fiber: 8.80 g per glass
• Calories: 285
• Insoluble Fiber: 6.4 g.
• Soluble Fiber: 2.4 g.
• Other Important Substances: Vitamin A, Folic Acid, Magnesium, manganese, sodium, phosphorus, potassium, calcium, zinc, iron and protein.

Pumpkin seeds have a sweet, nutty taste and are an excellent source of soluble and insoluble fiber, one cup of seeds contains 2.40 grams of soluble and 6.4 grams insoluble. In addition, they are rich in healthy fats, vitamin A, calcium, potassium and magnesium. They can be added to morning cereals or smoothies, or fried – in salads and casseroles.

7. Chestnuts

• Total dietary fiber: 16.70 g per glass
• Calories: 350
• Insoluble Fiber: 13.2 g.
• Soluble Fiber: 3.5 g.
• Other important substances: Vitamin A, Vitamin C, Vitamin K, folic acid, niacin, magnesium, manganese, sodium, phosphorus, potassium, calcium, zinc, iron and protein.

This delicious nut is just full of fiber. Glass chestnuts contains 16 grams of fiber. It also has a lot of vitamin C, folic acid, calcium, zinc, phosphorus and monounsaturated fatty acids. A handful of chestnuts can be a great snack, or add them to dinner meat. If you want your frozen skim yogurt appetizing crunchy make chestnuts crumb and sprinkle it on top.

8. Almonds

• Total dietary fiber: 15.90 g per glass
• Calories: 546
• Insoluble Fiber: 14.3 g.
• Soluble Fiber: 1.6 g.
• Other important substances: polyunsaturated fatty acids, monounsaturated fatty acids, vitamin A, vitamin E, folic acid, niacin, magnesium, manganese, sodium, phosphorus, potassium, calcium, zinc, iron and protein.

Almonds are a great source of dietary fiber and healthy fats. Leave to soak 4-5 almonds overnight, and eat them for breakfast in the morning. Almonds can also be added to desserts, salads, pilaf and curry.

3 fiber-rich legumes

1. Black Beans

• Total dietary fiber: 15 g per glass
• Calories: 227
• Insoluble Fiber: 6 g.
• Soluble Fiber: 9 g.
• Other important substances: polyunsaturated fatty acids, monounsaturated fatty acids, vitamin A, thiamine, riboflavin, folic acid, niacin, magnesium, manganese, sodium, phosphorus, potassium, calcium, zinc, iron and protein.

Black beans are an excellent source of dietary fiber and protein. A cup of black beans contains 12.2 grams of fiber. She is wonderful fit into your diet if you put it to soak overnight, and on boil the next day. Make dinner out of it: add vegetables, cilantro and sprinkle it all with lime. You can also cook from it. delicious chili for dinner.

2. Moon beans

• Total dietary fiber: 13.20 g per glass
• Calories: 216
• Insoluble Fiber: 6.20 g.
• Soluble Fiber: 7 g.
• Other Important Substances: Vitamin K, Thiamine, Riboflavin, Folic acid, niacin, magnesium, manganese, sodium, phosphorus, potassium, calcium, zinc, iron and protein.

A cup of moon-shaped beans contains 7 grams of soluble fiber and 6.20 grams insoluble. She is also very rich in vitamins, minerals, protein and other phytonutrients. Moon beans can be mixed with quinoa (for breakfast), add to chicken salad (on lunch) or fried salmon (for dinner).

3. Lentils

• Total dietary fiber: 15.6 g per glass
• Calories: 230
• Insoluble Fiber: 14.4 g.
• Soluble Fiber: 1.2 g.
• Other important substances: Vitamin A, Vitamin K, Vitamin C, thiamine, riboflavin, folic acid, niacin, magnesium, manganese, sodium, phosphorus, potassium, calcium, zinc, iron and protein.

One cup of lentils contains about 15.6 grams of fiber. Lentils are also a great source of protein and such minerals. like manganese, thiamine, potassium and iron. She will fit perfectly into your diet, it can be boiled, added to salads or cooked on dinner lentil soup, it will be good both with vegetables and without them.

It was a list of diet foods to help you. achieve desired weight, improve digestion and patency intestines. I also developed a rating for fiber-rich products so you can get the most out of the above list. You can build them by your own method, the main thing is that they have a lot of fiber and keep an eye on the ratio soluble and insoluble parts thereof. Here is a rough plan diet.

Table: Example of a fiber diet

Product	What is
Early morning (7:00 – 7:30)	1 cup warm water with lime juice
Breakfast (8:00 – 8:45)	Oatmeal with chestnuts and peaches. OR Spinach and sapodilla smoothie with 2 tablespoons of oatmeal bran or eggs, avocados and a glass of skim milk.
Morning snack (10:30)	A glass of fresh creamy juice or a few pistachios.
Lunch (12:30 – 1:00)	Steamed vegetables with amaranth. OR Shawarma with black beans, lettuce, avocado and vegetables.
Evening snack (4:00)	Green tea and 1 oat or barley cookie. Glass of juice with raspberries and guava with a teaspoon of flax seeds.
Dinner (7:00)	Fried chicken with vegetables and pumpkin seed sprinkles OR Lentil soup with green peas or bean soup. For dessert, you can eat low-fat frozen yogurt with peach slices.

So, as you can see, follow this diet based on fiber intake is not so difficult. But if you want lose weight, you should also follow these simple but effective exercises. Allow them 20 minutes and you will soon notice result.

Exercise plan

• Head tilts left and right – 1 set of 15 reps
• Head tilts up and down – 1 set of 15 reps
• Neck rotation clockwise and counterclockwise – 1 set of 10 repetitions
• Shoulder rotation clockwise and counterclockwise – – 1 approach 10 reps each
• Turning hands clockwise and counterclockwise – – 1 approach 10 reps each
• Rotation by brushes clockwise and counterclockwise – – 1 approach 10 reps each
• Pelvis rotation clockwise and counterclockwise – – 1 approach 10 reps
• Rotate your feet clockwise and counterclockwise – – 1 10 reps
• Running on the spot – 5-7 minutes
• Jumping with hand swings to the sides – 2 sets of 20 reps
• Side lunges – 1 set of 10 reps
• Lunges forward – 1 set of 10 reps
• Burpis – 2 sets of 10 reps
• Bend of the body from a prone position – 1 set of 15 reps
• Mahi legs forward – 1 set of 15
• Swing to the side – 1 set of 15 reps
• Scissors – 1 set of 15 reps
• Side bend – 1 set of 10 reps
• Bar – hold for 15-20 seconds
• Stretching

Performing these exercises and eating a diet will help gradually. change your lifestyle. When it comes to weight reduction, the image life is the most important thing. For this (mandatory items on descending) include foods high in your diet fiber and healthy nutrients, avoid fast food and processed foods, exercise regularly and have a good rest.

Let me tell you why a planned meal is so important, as well as soluble and insoluble fiber.

Soluble or insoluble fiber – which one is better for weight loss?

Fiber is of two types – soluble and insoluble, in depending on its ability to dissolve in water. When soluble fiber comes in contact with water, it turns into a viscous material and slows down the absorption of food in the colon. it allows you to feel full for a longer period time.

Insoluble fiber helps trap fat molecules, It acts as an intestinal filler and inhibits fat absorption. It is very useful for those who suffer from constipation, as it improves intestinal conduction.

Thus, it is obvious that if you want to lose weight, you need pay attention to foods rich in soluble fiber, but with a good proportion of insoluble. Now let’s find out how fiber helps burn fat.

How fiber promotes fat burning

Fiber and weight loss – what’s the connection? Fiber helps lose weight by creating a feeling of fullness and increase the number and variety of beneficial bacteria in the intestine. You must they have heard that intestinal bacteria improve digestion and overall health. They promote the digestion of soluble fiber with using a special bacterial enzyme.

So, in fact, soluble fiber acts as nutrient medium for intestinal bacteria which in turn help her digest and produce short fatty acids chain. Short chain fatty acids accelerate metabolism than reduce belly fat.

Among other things, all this is the interaction of soluble fiber and intestinal bacteria increases their number and variety. The presence of various types of intestinal bacteria is associated with reduced risk of type 2 diabetes, cardiac diseases, as well as with a decrease in the level of bad cholesterol. But Does this mean that you can consume an unlimited amount fiber? Let’s find out in the next section.

How much do you need to consume?

Recommended daily fiber intake for women younger 50 years is 25 grams, older than 50 years – 21 grams.

Who should avoid fiber-rich foods

Although high fiber foods do contribute weight loss, it’s better to avoid it if you suffer from IBS, diverticulitis, ulcerative colitis or Crohn’s disease. If you recently found any symptoms of stomach irritation, consult your doctor before deciding on beginning of this diet for weight loss.

You can quickly lose weight if you eat rich fiber foods, and maintain a healthy weight if you live a healthy life. So go ahead, dare and reach your goals in no time! Good luck!

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