If you are planning to get back in shape, you can refer to some foods rich in fiber that help lose weight effectively and safely that ELLE suggests.

Does fiber help you lose weight?

A publication in the American Journal of Clinical Nutrition investigated the association of fiber with changes in weight and waist circumference.

The total amount of fiber the body consumes is inversely proportional to weight and waist measurement.

Explaining the reason for the above phenomenon, scientists believe that fiber helps you feel full longer, reduces cravings for snacks, helps reduce cholesterol, and plays a very positive role in supporting the intestines.

An important note when including fiber-rich foods in a weight loss diet is that to retain most of the fiber in the food, you should prepare it by steaming or boiling.

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7 foods rich in fiber that should be included in the weight loss menu

According to the US dietary guidelines, women need to consume 25g of fiber and men 38g to ensure healthy body development.

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Peas are rich in fiber

According to the Organic Standards of the US Department of Agriculture, peas are a food that, although small in size, has an extremely impressive fiber content: 4g in 170g of beans and this number accounts for 14% of the nutritional value.

Peas are a fiber-rich food that is both good for health and supports weight loss.

Artichoke

One artichoke flower can contain about 7g of fiber.

Prepare artichokes as a vegetable instead of tea to retain the highest fiber content.

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Avocado is rich in fiber

According to the USDA, 1 avocado contains up to 5g of fiber, accounting for 18% of your daily energy value.

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Pear

In diet menus, we often know a lot about apples, so have you ever heard of eating pears to lose weight?

The sweetness of pears not only helps reduce your sweet cravings but also helps you lose weight.

Chia seeds

In recent years, chia seeds have become increasingly popular and are chosen by many people in their diet menus.

Chia seeds are a fiber-rich food that is easy to combine with many different dishes and drinks.

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Raspberries are rich in fiber

Raspberries are considered superstars in the field of nutrition.

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Oat

If you want to get back to basics with a classic high-fiber food, consider oatmeal.

Oats are a fiber-rich grain that can be prepared in many ways, making your diet more delicious and enjoyable.