Why is fiber good for weight loss? For starters, it fills you up. When people were told to eat 30 grams of fiber daily, but were given no other dietary changes, they lost a significant amount of weight, according to a study in the Annals of Internal Medicine. Plus one study published in the Journal of Nutrition found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost in 2 years. Check out these 7 foods to get your fill of fiber.
One cup boasts 4 grams of fiber, plus a healthy dose (30% daily value) of skin-helping vitamin C.
A medium-size baked sweet potato (2 inches wide, 5 inches long…a little larger than your computer mouse), skin included, offers 5 grams of fiber—for just 103 calories. It’s also a nutrition powerhouse: providing 438% daily value of eye-healthy vitamin A (eat these foods to help you see more clearly), 37% daily value of vitamin C, plus some potassium, vitamin E, iron, magnesium and phytochemicals like beta carotene, lutein and zeaxanthin.
Raspberries are a great source of fiber—some of it soluble in the form of pectin, which helps lower cholesterol. One cup of raspberries has 8 grams of fiber. Raspberries are also an excellent source of vitamin C.
One cup of strawberries has a respectable 3 grams of fiber and more than a full day’s recommended dose of vitamin C—an antioxidant that helps keep skin healthy.
Just 3/4 cup of chickpeas has a whopping 8 grams of fiber! You also get a good amount of vitamin B6 and folate, both of which play a role in forming healthy new cells.
A cup of cooked pumpkin contains 3 grams of fiber. You also get vitamin A (245% daily value), vitamins C, E and potassium.