Research on the importance of fiber in weight loss is undisputed, but there is one particular type of fiber, which does more good than others – it’s called soluble fiber! There are ample studies to show that fiber helps in weight loss by keeping one fuller for longer by slowing the movement of food through the gut, thereby increasing feelings of fullness and satiety. Since fiber does not raise blood sugar, it does not spike up insulin and therefore less chances of calories getting stored up as fat in the body. Additionally, soluble fiber, swells up when it mixes with water and forms a viscous gel in the body, slowing down the emptying of stomach and increasing digestion time. As a result, there’s a prolonged feeling of fullness and reduced appetite, and it helps cut down overall calorie intake at the end of the day. So, the next time around, someone tries to sell you an appetite suppressant powder or pill, just say no and switch to viscous, soluble fiber-rich foods to curb your appetite. This kind of fiber also feeds the friendly bacteria in the gut, producing many beneficial metabolites, such as short-chain fatty acids, which in turn, does so many amazing things for us, including helping us lose lots of weight! Experts say one major reason behind the rise of obesity and type 2 diabetes globally is the lack of adequate fiber in our daily diet. So, here’s a list of 10 viscous fiber-rich foods that reduce your appetite.
Now, here’s a list of 10 Viscous Fiber-Rich Foods That Reduce Your Appetite:
You can add flaxseeds to smoothies, yogurt, oatmeal, and even salads to amp up your fiber intake because they contain 35–45 % of both soluble and insoluble, with two-third being insoluble and one third of it soluble fiber. Do remember that flaxseeds should be ideally ground before consumption to get maximum benefits.
2. Shirataki Noodles:
These gelatinous noodles are low in calories, and have a water-soluble dietary fiber called glucomannan, derived from the root of the konjac plant. Glucomannan is a soluble fiber that absorbs a lot of water. So, replace instant noodles with shirataki noodles to boost weight loss. You can add these noodles to soups, salads, and even stir fry dishes.
Oats contain a soluble fiber called beta-glucan, which also helps to lower cholesterol. Oats also have insoluble fiber, both of which help to supress appetite and increase fullness. You can prepare overnight oats, smoothies, pancakes, and even dosa with oats. Also read: “Can Eating Oats Lead to Faster Weight Loss?”
Black beans, navy beans, kidney beans are all good sources of fiber that can be made a staple in your diet. They are also lower in calories relative to their volume. This means you can eat a larger portion size without consuming excessive calories. From curries to soup, there are so many different ways to add beans into your diet.
The fiber content in apples, particularly soluble fiber, slows down digestion and sugar absorption, stabilizing blood sugar levels and curbing cravings for unhealthy food. The combination of pectin, the soluble fiber and high water content in apples, promote satiety without excessive caloric intake.
Guava is rich in dietary fiber, particularly soluble fiber, and enhances feelings of fullness. Also, stabilizing blood sugar levels, it curbs strong cravings for sugary snacks. Guava’s low calorie content and high fiber density make it a satisfying, low-calorie snack and you can also make fruit chat in combo with other low-GI fruits.
7. Sweet Potatoes:
Sweet potatoes are an excellent source of dietary fiber, both soluble and insoluble, which plays a significant role in weight loss. Bake them, make soup, or mash them out – to feel full and satisfied, which can prevent overeating and help control calorie intake.
Studies say barley has 900% more fiber than brown rice! Barley is rich in beta glucan, a type of soluble fiber, along with being a good source of minerals like manganese, selenium, potassium, iron, and vitamins such as B6.
9. Psyllium Husk:
Also called isabgol in hindi, it’s a soluble fiber derived from the seeds of the Plantago ovata plant. It’s commonly used as a dietary supplement due to its excellent water-holding capacity and potential health benefits, especially for digestive health. You can roll out rotis and add it to milkshake or cook it with vegetables like potatoes and peas to amp up your daily fiber intake.
10. Chia Seeds:
These tiny seeds come packed with mega doses of nutrition, no wonder, chia seed is considered a superfood. An excellent source of protein along with high quality fibre, omega 3 fatty acids, calcium, potassium and magnesium, and iron, these seeds are loaded with nutrients. The high soluble fibre content keeps you full for long hours and helps you eat a better diet, which in turn helps with weight loss. Also read: “15 Ways to Lose Weight with Chia Seeds.”
Overall, the above-mentioned foods, rich in fiber, enhance satiety, keeping you feeling full and satisfied for longer periods, reducing overall calorie consumption and we at Rati Beauty diet would show you in detail how to include them in your daily diet to lose oodles of weight. Subscribe to the Rati Beauty app for your weight loss diet plans.