Losing belly fat doesn’t have to be complicated.
It can actually be as easy as changing your diet and incorporating some high-fiber foods into it.
In this blog post, we will talk about the benefits of fiber and give you a list of 10 great high-fiber foods that will help you lose weight!
Now let’s get to it.
Benefits of fiber
Fiber helps you lose weight by making you feel fuller, explains Healthline.
This, in turn, reduces your appetite and naturally makes it easier for you to eat less, which will make losing belly fat much simpler!
It also improves digestion, bowel health and can even reduce the risk of colon cancer because it speeds up food passage through the digestive tract.
According to researchers, fiber also reduces the risk of heart diseases, stroke, and diabetes.
It does this because it lowers cholesterol levels in your blood by removing it from the body through bowel movements.
Finally, fiber keeps you regular!
This benefit is actually quite obvious, but it is important to remember.
If you find yourself constipated, then you are probably not eating enough high-fiber foods!
Now that we know the benefits of fiber, let’s take a look at some great high-fiber foods.
High-fiber foods that can help you lose belly fat
Oatmeal is one of the most popular breakfast foods around for a good reason!
It’s jam-packed with dietary fiber and contains enough protein to keep you full until lunchtime.
In fact, oatmeal contains over four grams of dietary fiber per serving and has been proven to help you lose weight.
It also helps reduce your risk of heart disease because it contains beta-glucan, which is a type of fiber that reduces cholesterol levels in the blood and has even shown promise in fighting cancer!
You can eat oatmeal every morning, or you can even make it at night and have it for breakfast the next day.
The good news is that it’s also very affordable, which makes it easy on your wallet too!
If you’re looking for fiber-rich food that tastes great, then look no further than barley.
It is loaded with soluble fiber, and it contains beta-glucan too!
Even better, barley is also rich in magnesium, which helps to reduce blood pressure.
One thing that I like about this food is that it is so versatile.
It can be cooked in water and eaten as a side dish, added to soup, or even made into an alternative for rice!
So what are you waiting for?
Pick up some barley today!
Barley contains over five grams of dietary fiber per serving.
This makes it one of the best high-fiber foods for weight loss.
There are countless beans that contain a lot of insoluble fiber and can help you lose belly fat.
Some examples include black beans, white beans, lentils, and kidney beans, to name just a few.
Not only do they give your body the dietary fiber it needs.
But also protein which is great for muscle gain!
If weight loss is your goal, then beans are definitely the way to go.
They can be added to almost anything or eaten on their own with some olive oil and spices for a simple yet healthy meal!
Experts recommend around 30 grams of beans per day.
4. Chia seeds
Chia seeds are a great source of fiber, and they are also very versatile.
You can add them to your smoothies, salad dressings, yogurt, or even just have them on their own as a snack!
Healthline also recommends that you add chia seeds to your diet if you want to lose weight because they can reduce overeating by making you feel full.
Plus, these tiny seeds are jam-packed with omega-3 fatty acids and protein!
And we all know how important healthy fats and lean proteins are for a healthier body and losing belly fat.
Chia seeds are definitely worth adding to your diet.
5. Peanut butter
This is probably not a surprise to you.
But peanut butter contains both dietary fiber and protein, which makes it great for losing belly fat!
Not only that but peanuts contain resveratrol which is an antioxidant that has been shown to aid weight loss.
But did you know that a two-tablespoon serving of peanut butter contains eight grams of protein and four grams of dietary fiber?
And best yet, peanuts are also packed with vitamins and minerals!
So it’s definitely worth adding some peanut butter goodness into your diet today!
6. Sweet potato
This root vegetable is a great source of soluble fiber.
Just one baked sweet potato with skin contains about four grams of fiber, which is 16% of the recommended daily intake.
Sweet potatoes are also rich in antioxidants and vitamin B-complex groups like folate or niacin.
They help to lower cholesterol levels, promote healthy skin and boost your mood.
But how to eat sweet potatoes for weight loss?
Well, you can eat them baked with a little bit of olive oil and spices.
Or cook them with some lentils and vegetables for a complete meal.
So, sweet potatoes are definitely worth adding to your diet today!
7. Citrus fruits
Citrus fruits like oranges, lemon, and grapefruits are great for losing belly fat because they contain a high amount of fiber as well as vitamin C.
They’re also very low in calories which makes them perfect to snack on when you need something sweet but don’t want all the added sugar that comes with most snacks!
In addition to being low in calories, they also contain a lot of water which means you’ll stay full longer.
And what could be better than that?
Citrus fruits are definitely the way to go when it comes to a healthy snack.
Strawberries are high-fiber foods that can help you lose abdominal fat.
Just a cup of fresh strawberries contains a whopping 3 grams of dietary fiber.
They’re also low in calories and have been shown to reduce visceral fat when eaten every day!
And they contain high amounts of water, which means they’ll keep you full longer.
In addition to all that, strawberries have been shown to reduce inflammation and high blood pressure as well!
They also contain a lot of antioxidants which can help fight cancer cells too.
All in all, there are many reasons why adding more fresh strawberries into your diet will benefit not only your belly but your entire body too.
Blueberries are high in insoluble fiber, making them a great addition to your diet when you’re trying to shed visceral fat.
They can help you eat less because of how full they make you feel!
Plus, blueberries are packed with catechins which are antioxidants that have been shown to boost your metabolism and burn more calories.
This means that eating blueberries can help you lose weight.
Additionally, they are low in sugar and calories, so you can eat as many of them as your heart desires!
Let’s be honest: Nuts are absolutely delicious!
They’re also very high in insoluble fiber and contain enough protein to keep you full for hours.
And that makes them perfect for losing belly fat or maintaining a healthy weight.
Plus, they don’t contain any added sugars like most other snacks out there do, which means they won’t disrupt your weight loss efforts.
And they’re also packed with various vitamins and minerals which will keep you healthy!
So if you want to indulge in a delicious snack that’s also high in fiber, then nuts are the way to go!
Read more: 10 types of nuts you can eat every day
Quinoa is awesome because it contains more protein than most other grains, which makes it perfect for your weight loss goals.
It’s also jam-packed with dietary fiber and various minerals like magnesium or phosphorous!
It can also help you lose visceral fat by keeping your digestive system healthy.
And don’t forget that it contains a lot of antioxidants too, which have been linked to cancer prevention!
In essence, quinoa is the perfect addition to any diet plan because it’s high-fiber and packed with great minerals.
I know vegetables are usually an afterthought when it comes to healthy eating.
But they’re actually one of the best high-fiber foods that can help you lose belly fat!
So make sure to eat them with every meal because all kinds of veggies contain a lot of water, vitamins, and minerals, which makes them great for weight loss!
Also, they’re usually low in calories, which means you can eat them without worrying about your waistline.
But: What vegetables contain high fiber?
Collard Greens, broccoli, carrots, spinach are great examples of veggies that contain a lot of dietary fiber.
So if you want to enjoy some delicious foods without watching your waistline too much, make sure to add lots of vegetables into your daily meals!
Believe it or not, apples are one of the best high-fiber foods that can help you lose belly fat.
This is because they’re rich in both soluble fiber and water, which means they keep your appetite under control!
And don’t forget about all those healthy antioxidants too, which make them great for preventing cancer as well as heart disease.
Hence if you want to eat a delicious fruit that can help fight abdominal fat, then make sure to add more apples into your diet!
Pears are another great source of soluble fiber, which makes them perfect for losing weight too.
Also, they’re an excellent source of vitamin C and B-group vitamins which will keep your skin healthy and help you maintain a healthy weight.
Overall if you want to enjoy some great-tasting fruits that are also high in fiber, then pears should be your number one choice!
For those of you who like to indulge in a little bit of the sweeter things life has to offer, then avocados are perfect for you!
Avocados can help fight abdominal fat and keep your cholesterol levels healthy due to their high soluble fiber content.
In addition to that, they’re also low in carbohydrates and calories, which makes them great for weight loss.
And if that wasn’t enough, avocados are also high in heart-healthy monounsaturated fats, which can lower your blood pressure too!
Plus, they contain a lot of important vitamins and minerals like vitamin E or B-complex groups.
All together, avocados are not only great for your waistline but also for your overall health.
Make sure to eat lots of high-fiber foods like the ones mentioned above if you want to lose belly fat.
They’re not only healthy for your body, but they also taste great too!
So watch what you put into your mouth and make sure it contains enough dietary fiber so that it can boost weight loss.