In addition to protein, carbs, and fats, fiber is a highly important macronutrient that our bodies need to thrive, and it should always be a priority in your diet. This is especially true if you’re trying to lose weight, as ample fiber intake can help aid you on your weight loss journey. As RDN Clara Lawson explains, “There is a strong association between higher fiber intake and lower body weight. This is since the body requires more time to digest fiber. For this reason, eating fiber keeps you full for a longer time and one doesn’t feel hungry and therefore, it becomes easier to avoid unhealthy snacking.” Nice!
To learn more about the importance of fiber and discover some of the best high-fiber foods you can eat every day to shrink your waistline, we spoke to Lawson, along with Amy Richter, MS, RDN and Lisa Richards, nutritionist and creator of The Candida Diet. They told us that raspberries, apples, and bananas all make fantastic, fiber-rich additions to any diet.
Berries are some of the best high-fiber fruits out there, and they make a great addition to a range of meals. You can add them to yogurt or oatmeal, bake them into a yummy dessert, or even eat them plain as a nutritious snack! And when it comes to the best berries around, Richter says raspberries are a fantastic option. "Raspberries are some of the highest fiber fruits out there," she tells us. In fact, just one cup of this tasty fruit can pack in a whopping 8 grams of fiber, which, as Richter notes, is "nearly 30% of your fiber needs for the day." Perfect! We'll be adding them to just about everything.
You know how they say 'an apple a day keeps the doctor away?' While we can't promise that's completely true, we can say that regularly eating apples is a great way to meet your daily fiber requirements and shed a few pounds. "An apple contains about 4 grams of fiber which can boost metabolism and prevent overeating by keeping you full," Richard tells us, adding that this powerful fruit can even "provide a secondary means of speeding your metabolism through the thermogenic effect of food." What does that mean, exactly? She breaks us down for us: "This is where the body increases its calorie burning potential based solely on the food." That means that not only will you be getting a great amount of fiber, but you'll also be able to make your workouts count even more!
Bananas are another fantastic, high-fiber fruit that can help you reach your goals. They're versatile, nutritious, and not to mention delicious. Making this food a regular part of your diet is one great way to keep your digestive health on track and even slim down. "Eating two bananas regularly in your breakfast is highly recommended after 2 glasses of water," Lawson confirms. However, if weight loss is what you're after, she says that sticking to bananas that are slightly green is your best option. "Green unripe bananas might be more beneficial for losing weight since they have resistant starch, which is a carbohydrate that doesn’t digest easily," she says. Who knew?!
Of course, there tons of other high-fiber foods out there, and the options aren't just limited to fruit. But if you're looking for a quick way to fit some fiber into your diet every day, snacking on these foods or adding them to your meals on a regular basis is a great way to go!