Eat these fibre-rich foods for weight loss

GETTING fibre-rich foods into your diet is a must, and non-negotiable if your goal is achieving weight loss. Yet when we think of fibre we often think of the obvious — like bran or oats. Fibre has many other benefits apart from weight control — like lowering cholesterol, helping to protect the heart, and feeding the good bacteria in the gut. It’s so satiating that it assists with weight loss and management without you even trying.

What are some other great examples of fibre that you can introduce to your diet, apart from the well-known bran, oats and wholewheat? Here are some suggestions from nutritionist Keisha Black, for making dietary fibre a constant in your meals.

Oranges

One medium-sized orange will provide you with about 60 calories and three grams of fibre, or 12 per cent of the daily recommended value (DRV). This is assuming that you’re also eating the pulp and the endocarp, with its fibrous core. So double that up, and you would have gotten a large amount of your intake for the day. Oranges of course are chock full of other nutrients that you need for good health.

Apples

Like oranges, apples, especially the skin, are also a good source of fibre, but in a higher number. Apples contain about five grams of fibre per fruit, compared to the three grams in an orange. Eaten whole, an apple will provide both soluble and insoluble fibre. Soluble fibre slows down digestion, to help you lose fat and prevent weight gain. Insoluble fibre adds bulk, and helps food pass more quickly through the stomach. Both team to support a healthy gut.

Coconut

Coconut meat is high in fibre, which keeps your digestive system healthy. Just one cup of coconut meat contains almost 25 per cent of the recommended DRV of fibre. With shredded coconut on the other hand, one cup provides seven grams of fibre, which is over 20 per cent of the DRV.

Berries

Berries are a good source of both types of fibre. Raspberries and blackberries top the list of berries with the highest fibre content — with one cup providing some eight grams. Strawberries, in comparison, have around three to four grams per cup.

Dark chocolate

Dark chocolate has always been promoted for having heart-healthy antioxidants, but this treat also contains a great amount of fibre. An average block of dark chocolate has around 11 grams of fibre, and it’s also loaded with iron, magnesium, zinc, copper and other minerals.

Chia, sunflower and pumpkin seeds

Just a one-ounce serving of chia seeds has 39 per cent of your recommended daily allowance of fibre — which makes chia seeds the highest fibre generator on this list. The soluble fibre in the seeds absorbs water, causing them to expand in your stomach and increase your feeling of fullness. Similarly, for sunflower and pumpkin seeds, the former provides about three grams of fibre, and the latter, about 1.8 grams per ounce. Eating these fibre-rich seeds will help with your feelings of satiety, causing you not to overeat.