Fiber helps you lose weight, and here’s why. “It fills your belly, it acts like a sponge, it is digested and absorbed more slowly, so you feel full,” says WebMD Weight Loss Clinic Dietitian Kathleen Zelman, MPH, RD, LD. “It also provides volume, which promotes elimination, and it helps lower blood cholesterol.”
So where is the fiber?
1. Beans. Think three bean salad, bean burritos, chili, soup.
2. Whole grain. That means whole wheat bread, pasta, etc.
3. Brown rice. White rice does not provide much fiber.
4. popcorn. It is a great source of fiber.
5. Nuts. Almonds, pecans and walnuts contain more fiber than other nuts.
6. Baked potato with skin. It is the skin that is important here.
7. Berries. All those seeds, plus the skin, give each berry plenty of fiber.
8. Bran cereal. In fact, any breakfast cereal with 5 grams of fiber or more in a serving counts as high-fiber.
9. Oatmeal. Whether cooked in the microwave or in the oven, oatmeal is a good fiber.
10. Vegetables. The crispier, the better.