Soluble fiber dissolves in water, so it can fill you up without extra calories or fat – but only if your body can break it down properly! In this article, we’ll review five soluble fiber foods that work wonders for weight loss and help you feel fuller longer.
1) Apples
Apples are one of the most popular fruits in the world and they're also one of the best soluble fiber foods for weight loss. A single apple contains about four grams of fiber, which is about 20% of the recommended daily intake.
The soluble fiber in apples helps to keep you feeling full and satisfied after eating, so you're less likely to overeat or snack between meals. Additionally, apples are a good source of vitamins and antioxidants, which can help boost your metabolism and support your immune system.
And last but not least, apples are low in calories and fat, so they're an ideal food to include in a weight loss diet. It's easy to see why people consider them to be one of the best soluble fiber foods for weight loss!
2) Oats
Oats are a great source of soluble fiber, which can help you lose weight by making you feel fuller longer. Just one cup of oats contains four grams of fiber. In addition to oats, other soluble fiber foods include beans, lentils, and Brussels sprouts.
Broccoli and carrots are also high in soluble fiber. Insoluble fiber foods include whole wheat bread and wheat bran. Remember that insoluble fiber foods like whole wheat bread will not contribute to the feeling of fullness the same way as soluble fiber vegetables like broccoli or carrots will.
3) Berries
Berries are one of the best soluble fiber foods you can eat for weight loss. Why? Because they're packed with fiber and water, which help you feel full longer. Plus, they're low in calories and high in antioxidants, which can help protect your body from disease.
And if that's not enough, berries are also a great source of vitamins and minerals. One cup has up to three grams of fiber (and just 84 calories). When picking out fresh produce at the grocery store, it may be hard to know what product is good for weight loss. Here is a list of five soluble fiber vegetables: Broccoli, carrots, cabbage, tomatoes, and spinach.
4) Avocado
Avocados are one of the best soluble fiber foods you can eat for weight loss. Why? Because they're packed with fiber and healthy fats that help keep you feeling full and satisfied. Plus, they're low in calories and can help you reach your weight loss goals.
Try topping salads or sandwiches with a quarter of an avocado to get this healthy fat's benefits. Almonds: Nuts like almonds also have high levels of insoluble fiber, which helps clean out your digestive tract and boosts satiety.
So grab a handful (about 20) as a mid-afternoon snack to curb hunger until dinner time. And even though these nuts are high in calories - about 164 per ounce - studies show people who ate almonds every day lost more weight than those who didn't consume any nuts at all.
Beans: You may not think about beans when it comes to soluble fiber foods for weight loss, but these plant-based powerhouses actually have around 10 grams per cup!
5) Beans
Beans are a great source of soluble fiber, which is important for weight loss. Soluble fiber slows down digestion, making you feel fuller longer and helping to control blood sugar levels. Beans are also a good source of protein and complex carbohydrates, both of which are important for weight loss.
Broccoli, carrots, and other vegetables high in soluble fiber can also help you lose weight by filling you up and keeping you regular. You should eat about two cups of these veggies per day if you want to see the best results.
You may need to do some trial and error before finding out what your favorite soluble fiber foods are so that you stick with them long-term, but this list should get you started!
Another type of soluble fiber food—and one that's often easier to incorporate into your diet—is beans. They're a healthy addition to any meal and provide lots of benefits when it comes to losing weight. By eating beans regularly, you'll add plenty of protein and complex carbs into your diet without piling on extra calories—and research shows eating more protein can boost metabolism by 80 calories per day or more!
If you still aren't sure how to use beans for weight loss success, try using them as an alternative to meat in tacos or salads or simply adding more black beans, kidney beans, chickpeas, edamame, or lentils (recipes here) to any dish.
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