When you’re trying to lose weight, the first two steps that come to mind are diet and exercise. Your diet, however, does not simply mean eating at a calorie deficit. It’s essential to include just the right quantities of the right foods. For instance, we chatted with an expert who recommends eating high-fiber snacks to help you drop pounds. Keep reading to learn more, and gear up to give your shopping list a serious update.
Fiber is the real MVP. It decreases your risk of developing diabetes, certain forms of cancer, and heart disease, according to the Mayo Clinic. It also keeps your bowels operating consistently and is a primary source of fuel for your body. By adding fiber to your diet, you’re feeding your microbiome and keeping it healthy, the Susan Samueli Integrative Health Institute reports. This bacteria creates short-chain fatty acids that provide energy for your cells. As if it didn’t already earn five gold stars, fiber also keeps your weight down by providing you with a “full” feeling, so you may be inclined to not eat as much.
The great news is, fiber is so easy to incorporate into your daily menu. You can get it from consuming fruits, vegetables, and whole grains, which are all high-fiber foods. Some foods provide more fiber than others, and it’s essential to hydrate with lots of water, otherwise your intestines can get blocked up.
The Dietary Guidelines for Americans recommends 28 grams of fiber per day. To give you an idea of what may fill that requirement, one medium-sized apple equals 3.3 grams of fiber and one cup of broccoli contains 5 grams. Beans are chock-full of fiber; one cup provides a whopping 15 grams!
What are the best high-fiber snacks for weight loss?
Eat This, Not That! chatted with Lauren Manaker, MS, RDN, LD, CLEC, an award-winning registered dietitian, book author, and recipe developer who sits on our Medical Expert Board, and shares the five best high-fiber snacks for weight loss. She stresses, “Along with fiber, eating healthy fats and protein can help accomplish similar goals.” Here are extremely beneficial high-fiber snacks to stock up on ASAP.
Frozen chocolate-covered raspberries
Fiber per 1 cup raspberries: 8 grams (29% DV)
Raspberries provide macronutrients and antioxidants. Manaker suggests incorporating raspberries into your regular eating rotation, as this sweet-tart fruit is naturally chock-full of fiber, along with macronutrients and antioxidants.
Avocado crackers
Fiber per 1/2 avocado: 6.75 grams (24% DV)
Adding fruit to your diet is another great idea, and Manaker tells us, “Avocados are a low-carb fruit that contains fiber and a slew of key micronutrients. Avocados are also a source of healthy fats, which can help make people feel satisfied, too.”
Pear & cheese
Fiber per medium pear: 5.52 grams (20% DV)
Pears have a high H2O content, so you’ll want to add this fruit to your shopping list for sure. (Just keep the skin on!) “[Pears] are a powerhouse when it comes to fiber. Pears also have a high water content and are low in calories, making it a perfect food to include in a diet that is focused on losing belly fat,” Manaker advises.
Marinated artichoke hearts
Fiber per 4 artichoke hearts: 6.6 grams (24% DV)
Add some artichokes to your next salad or enjoy them for a quick, easy snack. Manaker points out, “These natural beauties are a source of fiber that is easy to include in any weight loss diet.” Plus, they’re quite tasty—especially when you’re whipping up some veggie tacos for lunch or dinner!
Alexa Mellardo