{"id":13664,"date":"2025-03-18T01:21:40","date_gmt":"2025-03-17T18:21:40","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13664"},"modified":"2025-03-18T01:21:40","modified_gmt":"2025-03-17T18:21:40","slug":"25-good-sources-of-fiber-for-weight-loss-nutrition-guide","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13664","title":{"rendered":"25 GOOD SOURCES OF FIBER FOR WEIGHT LOSS (NUTRITION GUIDE)"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Incorporating good sources of fiber into your diet is one of the easiest and most effective ways to support weight loss while improving your overall health.<\/p>\n<p><span style=\"font-weight: 400;\">I get asked these questions all the time: <\/span><\/p>\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">How much fiber should I be eating every day? <\/span><\/li>\n<li><span style=\"font-weight: 400;\">What is the difference between soluble and insoluble fiber? <\/span><\/li>\n<li><span style=\"font-weight: 400;\">What are natural sources of fiber? <\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you have these questions, too, you\u2019re not alone and you\u2019re in the right place! Fiber is a commonly misunderstood nutrient that is essential to <a href=\"https:\/\/gethealthyu.com\/improve-gut-health\/\" data-lasso-id=\"76239\">improving gut health<\/a>, as well as everyday health. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article I\u2019ll explore what fiber is, the different types of fiber, natural sources of fiber, benefits to incorporating fiber in your diet, and how much fiber you should be eating every day. <\/span><\/p>\n<div class=\"block-area block-area-table-of-contents\">\n<div class=\"wp-block-columns are-vertically-aligned-center has-quinary-background-color has-background is-layout-flex wp-container-core-columns-is-layout-1 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-constrained wp-block-column-is-layout-constrained\" style=\"flex-basis:30%\">\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" data-pin-description=\"If you are like most people I train, you probably have no idea what the difference is between muscle strength and muscle endurance and quite frankly, you might not really care. However, the educator in me constantly talks about these two terms when leading workout sessions because you DO need to know the difference.\" alt=\"muscle strength vs muscle endurance woman squatting\" class=\"wp-image-42532\" style=\"aspect-ratio:3\/4;object-fit:cover\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-1024x1024.jpg 1024w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-300x300.jpg 300w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-150x150.jpg 150w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-768x768.jpg 768w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-500x500.jpg 500w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-400x400.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-96x96.jpg 96w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-378x378.jpg 378w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-276x276.jpg 276w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-600x600.jpg 600w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance.jpg 1200w\" data-lazy-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-1024x1024.jpg\"\/><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" data-pin-description=\"If you are like most people I train, you probably have no idea what the difference is between muscle strength and muscle endurance and quite frankly, you might not really care. However, the educator in me constantly talks about these two terms when leading workout sessions because you DO need to know the difference.\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-1024x1024.jpg\" alt=\"muscle strength vs muscle endurance woman squatting\" class=\"wp-image-42532\" style=\"aspect-ratio:3\/4;object-fit:cover\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-1024x1024.jpg 1024w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-300x300.jpg 300w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-150x150.jpg 150w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-768x768.jpg 768w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-500x500.jpg 500w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-400x400.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-96x96.jpg 96w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-378x378.jpg 378w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-276x276.jpg 276w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-600x600.jpg 600w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<h2 class=\"wp-block-heading\" id=\"h-what-is-fiber-where-can-i-get-it\">What is Fiber? Where Can I\u00a0Get It? <\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\" target=\"_blank\" rel=\"noreferrer noopener\">Fiber<\/a> is a plant-based nutrient often referred to as \u201croughage\u201d or \u201cbulk\u201d that helps efficiently move food through the body. Fiber only comes from plant-based foods, and unfortunately, most Americans don\u2019t eat nearly enough fiber every day! <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fiber is found in a plethora of foods, many of which you may already have in your typical diet, but not in a high enough quantity. It is only found in foods that come from plants, so fruits, vegetables, grains, beans, and seeds are all great sources. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">These foods come with few calories but tons of benefits, so adding these natural sources of fiber to your diet (if you haven\u2019t already!) is a great, easy idea that can <a href=\"https:\/\/gethealthyu.com\/best-foods-weight-loss\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"5153\">also result in weight loss <\/a>and better overall health!<\/span><\/p>\n<h2 class=\"wp-block-heading\" id=\"h-natural-sources-of-fiber\">Natural Sources of Fiber\u00a0<\/h2>\n<p>Here are some of the best sources of natural fiber that you should make sure to incorporate into your diet for weight loss and overall health benefits.<\/p>\n<p>I\u2019ve also included the <a href=\"https:\/\/www.dietaryguidelines.gov\/resources\/2020-2025-dietary-guidelines-online-materials\/food-sources-select-nutrients\/food-sources-fiber\" target=\"_blank\" rel=\"noreferrer noopener\">approximate fiber content<\/a> per serving so you can get idea which of these foods packs the biggest fiber punch!<\/p>\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Lentils<\/span> (15.6 grams)<\/li>\n<li><span style=\"font-weight: 400;\">Black beans<\/span> (15 grams)<\/li>\n<li><span style=\"font-weight: 400;\">Artichokes<\/span> (10.3 grams)<\/li>\n<li><a data-lasso-id=\"5155\" href=\"https:\/\/gethealthyu.com\/9-reasons-eat-avocados\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Avocados<\/span><\/a> (10 grams)<\/li>\n<li><span style=\"font-weight: 400;\">Chia seeds<\/span> (10 grams)<\/li>\n<li><span style=\"font-weight: 400;\">Peas<\/span> (8.8 grams)<\/li>\n<li><span style=\"font-weight: 400;\">Flax Seeds<\/span> (8 grams)<\/li>\n<li><span style=\"font-weight: 400;\">Berries (Blackberries: 7.6g, blueberries: 3.6g, strawberries: 3g, raspberries: 8g)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Coconut<\/span> (7 grams)<\/li>\n<li><span style=\"font-weight: 400;\">Whole wheat pasta<\/span> (6 grams)<\/li>\n<li><span style=\"font-weight: 400;\">Pears<\/span> (5.5 grams)<\/li>\n<li>Passion Fruit (5 grams)<\/li>\n<li><span style=\"font-weight: 400;\">Broccoli<\/span> (5 grams)<\/li>\n<li><span style=\"font-weight: 400;\">Quinoa<\/span> (5 grams)<\/li>\n<li>Buckwheat (4.5 grams)<\/li>\n<li><span style=\"font-weight: 400;\">Brussels sprouts<\/span> (4 grams)<\/li>\n<li><span style=\"font-weight: 400;\">Oatmeal<\/span> (4 grams)<\/li>\n<li>Almonds (3.5 grams)<\/li>\n<li><span style=\"font-weight: 400;\">Fruits (Bananas: 3.1g, apples: 4.4g, oranges: 3.1g)<\/span><\/li>\n<li>Mango (3 grams)<\/li>\n<li>Pecans (2.7 grams)<\/li>\n<li>Sunflower Seeds (2.4 grams)<\/li>\n<li>Peanuts (2.4 grams)<\/li>\n<li>Pumpkin Seeds (1.7 grams)<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">I often get asked about fiber supplements, and I always say the same thing: I have no problem with fiber supplements, but it\u2019s pretty easy to get fiber naturally from your diet. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only are the foods that are highest in fiber easy to come by, they\u2019re delicious! Feel free to take the supplemental route and add a dose of Metamucil to your day, but I much prefer a bowl of berries or a scoop of chia seeds in our <a data-lasso-id=\"5156\" href=\"https:\/\/gethealthyu.com\/product\/6-minute-smoothies\/\" target=\"_blank\" rel=\"noopener\">morning smoothie<\/a>. Natural sources of fiber taste great!<\/span><\/p>\n<figure class=\"wp-block-image aligncenter wp-image-18212\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"2000\" alt=\"Check out this graphic that depicts foods that are high in fiber that will benefit your diet!\" class=\"wp-image-18212\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Foods-high-in-Fiber.png 800w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Foods-high-in-Fiber-400x1000.png 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Foods-high-in-Fiber-768x1920.png 768w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Foods-high-in-Fiber-614x1536.png 614w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Foods-high-in-Fiber-150x375.png 150w\" data-lazy-sizes=\"(max-width: 800px) 100vw, 800px\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Foods-high-in-Fiber.png\"\/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"2000\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Foods-high-in-Fiber.png\" alt=\"Check out this graphic that depicts foods that are high in fiber that will benefit your diet!\" class=\"wp-image-18212\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Foods-high-in-Fiber.png 800w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Foods-high-in-Fiber-400x1000.png 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Foods-high-in-Fiber-768x1920.png 768w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Foods-high-in-Fiber-614x1536.png 614w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Foods-high-in-Fiber-150x375.png 150w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\"\/><figcaption class=\"wp-element-caption\">Natural sources of fiber<\/figcaption><\/figure>\n<h2 class=\"wp-block-heading\" id=\"h-what-are-the-differences-between-natural-sources-of-fiber\">What are the Differences Between Natural Sources of Fiber?<\/h2>\n<p><span style=\"font-weight: 400;\">There are two different types of fiber: <a href=\"https:\/\/medlineplus.gov\/ency\/article\/002136.htm\" target=\"_blank\" rel=\"noreferrer noopener\">soluble fiber and insoluble fiber<\/a>, and there are a few differences between them.<\/span><\/p>\n<h3 class=\"wp-block-heading\" id=\"h-soluble-fiber\">Soluble Fiber<\/h3>\n<p><span style=\"font-weight: 400;\">Soluble fiber dissolves in water and forms a gel-like material that slows down the body\u2019s digestion of food. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the Mayo Clinic: \u201c<span style=\"font-weight: 400;\">Soluble fiber <\/span><i><span style=\"font-weight: 400;\">dissolves<\/span><\/i><span style=\"font-weight: 400;\"> with water and creates a gel-like substance that helps to <a href=\"https:\/\/gethealthyu.com\/how-to-lower-your-cholesterol-with-food\/\" data-lasso-id=\"59877\">lower blood cholesterol<\/a> and glucose levels.\u201d<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Soluble fiber is known to lower blood cholesterol, decrease your risk of heart disease, lower glucose levels, slow down digestion (making you feel full longer!), increase immunity, act as an inflammatory, and an increased intake in soluble fiber is linked to weight loss.<\/span><\/p>\n<h3 class=\"wp-block-heading\" id=\"h-insoluble-fiber\">Insoluble Fiber<\/h3>\n<p><span style=\"font-weight: 400;\">Insoluble fiber is the type of fiber typically referred to as \u201croughage.\u201d <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Mayo Clinic states: \u201c<\/span><i><span style=\"font-weight: 400;\">Insoluble fiber absorbs <\/span><\/i><span style=\"font-weight: 400;\">water which adds bulk to your digestive tract and helps to move things through quickly.\u201d <\/span><\/p>\n<p><span style=\"font-weight: 400;\">This type of fiber does not dissolve in water, and isn\u2019t broken down and absorbed into the bloodstream the way soluble fiber it. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Insoluble fiber promotes movement of material through the digestive system, which can be particularly helpful for people who struggle with constipation.<\/span><\/p>\n<p>Many plant-based foods contain both types of fiber, and both types of fiber are great for you!<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-6-benefits-of-fiber-for-better-wellness\">6 Benefits of Fiber for Better Wellness<\/h2>\n<p>Fiber is essential for overall health, offering a wide range of benefits that support everything from digestive health to weight management and heart health.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-1-controls-your-blood-sugar-levels\">1. Controls your blood sugar levels<\/h3>\n<p><span style=\"font-weight: 400;\">When you eat foods high in fiber, your body absorbs sugar slower, preventing your blood glucose levels from rising too quickly.<\/span><\/p>\n<p>Explore more <a href=\"https:\/\/gethealthyu.com\/foods-to-lower-blood-sugar-naturally\/\">foods that can help lower blood sugar<\/a> naturally!<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-2-makes-your-intestines-move-faster-aids-in-constipation-and-keeps-you-regular\">2. Makes your intestines move faster, aids in constipation, and keeps you regular<\/h3>\n<p><b><span style=\"font-weight: 400;\">Fiber absorbs water, which speeds up bowel movements and keeps your intestines working.<\/span><\/b><\/p>\n<h3 class=\"wp-block-heading\" id=\"h-3-helps-prevent-heart-disease-diabetes-digestive-problems-and-weight-gain\">3. Helps prevent heart disease, diabetes, digestive problems, and weight gain<\/h3>\n<p><span style=\"font-weight: 400;\"> By helping control your blood sugar, normalizing your bowel movements, increasing your gut health, and aiding in lower caloric intake due to keeping you full longer, fiber prevents against these health issues.<\/span><\/p>\n<h3 class=\"wp-block-heading\" id=\"h-4-aids-in-weight-loss\">4. Aids in weight loss<\/h3>\n<p><span style=\"font-weight: 400;\">Some types of fiber slow the absorption of nutrients, allowing you to feel full longer, therefore consuming less calories throughout the day.<\/span><\/p>\n<p>Explore my favorite tips for <a href=\"https:\/\/gethealthyu.com\/lose-menopausal-belly-fat\/\">getting rid of menopause belly fat<\/a>!<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-5-lowers-cholesterol\">5. Lowers cholesterol<\/h3>\n<p><span style=\"font-weight: 400;\">This benefit is somewhat contested, because it isn\u2019t true in all cases, but heightened fiber intake has been linked to lowered blood cholesterol levels in multiple studies (like this one from the <a href=\"https:\/\/ajcn.nutrition.org\/article\/S0002-9165(22)04224-1\/fulltext\" target=\"_blank\" rel=\"noreferrer noopener\">American Journal of Clinical Nutrition<\/a>)<\/span><\/p>\n<p>Discover <a href=\"https:\/\/gethealthyu.com\/how-to-lower-your-cholesterol-with-food\/\">12 foods that lower your cholesterol<\/a>!<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-6-promotes-good-gut-health-bowel-health-amp-healthy-gut-bacteria\">6. Promotes good gut health, bowel health &amp; healthy gut bacteria<\/h3>\n<p><span style=\"font-weight: 400;\">\u201cGood\u201d bacteria enzymes in the large intestine \u201cfeed\u201d on fiber, whereas other types of food (protein, carbs, etc) are broken down before they reach your intestines, thereby increasing our number of good gut bacteria, which helps your overall health.<\/span><\/p>\n<p>Explore <a href=\"https:\/\/gethealthyu.com\/improve-gut-health\/\">7 easy ways I improved my gut health<\/a> over 50!<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-how-much-fiber-should-i-be-eating\">How Much Fiber Should I be Eating?<\/h2>\n<p><span style=\"font-weight: 400;\">Like many important nutrients, Americans typically do not eat enough fiber in a day. If you\u2019re a typical American, you\u2019re probably consuming somewhere between 10 and 15 grams of fiber each day, which is way below the recommended amount! <\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK225472\/\" target=\"_blank\" rel=\"noreferrer noopener\">The Food and Nutrition Board of the Institute of Medicine<\/a>, men need between 30 and 38 grams of fiber per day, and women need between 21 and 25 grams per day. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The exception to these guidelines is for women who are pregnant or nursing, who should consume 28 to 29 grams of fiber daily.<\/span><\/p>\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"660\" alt=\"This graphic depicts how much fiber men and women are advised to eat each day!\" class=\"wp-image-18213\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/how-much.png 1024w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/how-much-400x258.png 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/how-much-768x495.png 768w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/how-much-150x97.png 150w\" data-lazy-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/how-much.png\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"660\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/how-much.png\" alt=\"This graphic depicts how much fiber men and women are advised to eat each day!\" class=\"wp-image-18213\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/how-much.png 1024w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/how-much-400x258.png 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/how-much-768x495.png 768w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/how-much-150x97.png 150w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><\/figure>\n<h2 class=\"wp-block-heading\" id=\"h-viscous-fiber-can-help-you-lose-weight\">Viscous Fiber Can Help You Lose Weight<\/h2>\n<p>Research on viscous fiber suggests it may <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23885994\/\" target=\"_blank\" rel=\"noreferrer noopener\">reduce your appetite and help you eat less.<\/a><\/p>\n<p>To lose weight, you need to be in a calorie deficit. Counting calories can help many people \u2014 but it isn\u2019t necessary if you choose the right foods.<\/p>\n<p>Anything that curbs appetite can decrease how many calories you consume, and this may mean that you can lose weight without having to work so hard on calorie crunching.<\/p>\n<p>Fiber consumption has been shown to suppress hunger. Yet, only one type of fiber is found to have this specific effect. The thicker, or more viscous, the fiber, the better it is at reducing appetite. Meaning, the fewer calories you eat!<\/p>\n<p>What is viscous fiber? <a href=\"https:\/\/www.lipid.org\/sites\/default\/files\/viscous_fiber_and_your_cholesterol.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Viscous fibers<\/a> are dietary fibers that cannot be dissolved by liquids such as water because of its high molecular weight. The most common type of viscous fiber are either found in skins or psyllium husks, it\u2019s also the type of fiber that is known for its ability to form a viscous gel-like structure when mixed with water.<\/p>\n<p>The health benefits of viscous fiber include aiding to make the gut more regular which is good for digestion especially if you have irritable bowel syndrome or IBS.<\/p>\n<p>Viscous fibers are exclusive to plant foods, rich sources include beans, flax seeds, asparagus, and brussels sprouts. If you\u2019re going on a high fiber diet make gradual adjustments to your body\u2019s needs for time make changes.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-good-sources-of-fiber-faq\">Good Sources of Fiber FAQ<\/h2>\n<div class=\"schema-faq wp-block-yoast-faq-block\">\n<div class=\"schema-faq-section\" id=\"faq-question-1742230228043\"><strong class=\"schema-faq-question\">What are foods highest in fiber?<\/strong> <\/p>\n<p class=\"schema-faq-answer\">Lentils (15.6 grams), black beans (15 grams), artichokes (10.3 grams), avocados (10 grams), and chia seeds (10 grams) are all foods high in fiber. Check out my list above to see more good sources of fiber, listed by grams of fiber per serving.<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1742230324895\"><strong class=\"schema-faq-question\">How can I get 30g of fiber a day?<\/strong> <\/p>\n<p class=\"schema-faq-answer\">To get 30g of fiber a day, focus on incorporating a variety of fiber-rich foods into each meal and snack. I personally love adding chia seeds to my morning smoothie, and focusing on fiber-packed salads. Snacking on nuts like almonds or sunflower seeds can also boost your fiber intake. By mixing these foods into your daily meals, you\u2019ll easily meet your fiber goals.<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1742230483355\"><strong class=\"schema-faq-question\">What fiber is best for bowel movements?<\/strong> <\/p>\n<p class=\"schema-faq-answer\">The best types of fiber for promoting healthy bowel movements are <strong>soluble<\/strong> and <strong>insoluble fiber<\/strong>. Soluble fiber, found in foods like oats, beans, apples, and citrus fruits, helps soften stool by absorbing water, making it easier to pass. Insoluble fiber, found in whole grains, vegetables, and nuts, adds bulk to the stool and helps it move through the digestive tract more efficiently. A balance of both types of fiber in your diet can help maintain regular bowel movements and prevent constipation.<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1742230516886\"><strong class=\"schema-faq-question\">What drinks are high in fiber?<\/strong> <\/p>\n<p class=\"schema-faq-answer\">Drinks that are high in fiber include smoothies made with fiber-rich fruits and vegetables, such as berries, spinach, and avocados. Adding chia seeds, flaxseeds, or oats to your smoothie can boost its fiber content as well. Other options include vegetable juices, particularly those made with high-fiber veggies like carrots, celery, and kale. Additionally, fiber-fortified drinks, such as certain fruit juices or ready-made fiber drinks, are available in stores. Drinking plenty of water alongside fiber-rich beverages is essential to help fiber move through your digestive system effectively.<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/gethealthyu.com\/are-you-getting-enough-fiber\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Incorporating good sources of fiber into your diet is one of the easiest and most effective ways to support weight loss while improving your overall health. I get asked these questions all the time: How much fiber should I be eating every day? What is the difference between soluble and insoluble fiber? What are natural &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-13664","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13664","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13664"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13664\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13664"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13664"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13664"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}