Fiber is an important part of a healthy weight plan. Some suggest trying to fit as much fiber in your diet all day long, starting early in the day.
Many groups recommend an average daily intake of fiber for adults between 25 to 38 grams a day, according to the Academy of Nutrition and Dietetics
. Researchers find that people who are overweight generally have a lower fiber intake than those in a healthy weight range. Most Americans do not come close to the recommended daily intake, averaging between 15 and 16 grams a day.
Mayo Clinic experts explain fiber
found in many foods can help lower the risk of heart disease and help people keep a normal weight. While fiber supplements can help provide fiber in the diet, they lack the nutritional value of foods with fiber. Here are some high fiber foods that can help you lose weight and keep it off.
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1. Whole Grains: According to the U.S. Department of Health and Human Services
, whole grains such as oats, barley, brown rice or whole wheat are high in fiber.
A cup of beans holds almost all the recommended daily fiber in a healthy diet. A cup of cooked black beans has 19 grams of fiber, according to Mount Sinai Health Systems.
3. Fruit and Berries:
Among the highest fiber content fruit and berries are raspberries. Mayo Clinic staff said a cup of raspberries has about 8 grams of fiber. Apples, pears, bananas, oranges and strawberries are also good sources of high fiber.
4. Veggies: WebMD recommended
choosing dark-colored vegetables to find those with the highest fiber content. Spinach and other darker greens have high levels of fiber as do broccoli and carrots.
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