Fiber is a remarkable nutrient that plays a crucial role in maintaining a healthy body. It contributes to weight management, reduces the risk of heart disease, diabetes, high cholesterol, and certain cancers, and ensures regular bowel movements, as highlighted by the Mayo Clinic. To achieve these benefits, it's essential to discover the top high-fiber food for weight loss, as recommended by dietitians.
Throughout the day, you can incorporate fiber into your meals with a variety of delicious options. Nutrition experts endorse high-fiber foods such as navy beans, acorn squash, chia seeds, pomegranate seeds, apples, dried figs, canned pumpkin, and more as part of a balanced and healthy diet. But when it comes to the absolute best high-fiber food for effective weight loss, we turned to The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, esteemed members of our Medical Expert Board, to provide the answer.
Which Food High in Fiber is Best for Losing Weight?
According to the Nutrition Twins, when it comes to high-fiber foods for weight loss, pistachios take the top spot. They emphasize the importance of a combination of both fiber and protein for effective weight loss. Pistachios uniquely provide this winning combination. While many foods are rich in either fiber (like broccoli, oats, or berries) or protein, pistachios offer both. This duo of fiber and protein works together to promote a feeling of fullness, reducing the risk of post-meal hunger and overeating, which can be common with foods high in fiber alone. A one-cup serving of pistachios (123 grams) provides 13 grams of fiber and 25 grams of protein, making it an ideal choice for weight loss. Even a one ounce serving offers 3 grams of fiber, 6 grams of protein, and only about 159 calories.
In addition to their fiber and protein content, pistachios play a role in stabilizing blood sugar levels, preventing energy spikes and crashes that can trigger the release of cortisol, the hormone associated with belly fat. Stable blood sugar levels also help curb sugar cravings that often follow energy crashes. Moreover, pistachios are rich in antioxidants, which are valuable for combating inflammation, a factor that can make weight loss more challenging.
The Following are a Few Easy Ways to Include Pistachios in Your Diet:
The Nutrition Twins have some great suggestions on how to include more pistachios in your diet. Here are their recommendations:
1) Blended into a Smoothie
Consider adding pistachios to your smoothies for a delicious and fiber-rich boost. Blend them with your usual smoothie ingredients like Greek yogurt, frozen berries, and protein powder to create a convenient and nutritious on-the-go treat.
2) Incorporated into Homemade Trail Mix
Get creative with your homemade trail mix by including pistachios along with dried fruit, popcorn, various nuts, and more for a satisfying and customizable snack.
3) With Cottage Cheese:
If you're a fan of cottage cheese and fruit, you can create a simple and healthy meal. Just mix shelled pistachios, pomegranate seeds, and blueberries with low-fat cottage cheese. This nutritious combination can be enjoyed for breakfast or lunch and is rich in antioxidants.
4) Used as a Coating for Fish or Chicken
Pistachios can elevate your favorite fish or chicken dishes by serving as a flavorful and crunchy coating. They can also add a unique twist to your hummus recipe. The possibilities with pistachios are endless!
5) With Yogurt, Oatmeal, or Salad
Elevate your Greek yogurt by adding shelled pistachios for extra flavor and crunch. You can also enhance your oatmeal, cereal, salad, pasta, or rice pilaf by incorporating pistachios. Their salty crunch can be a delightful addition to various dishes.