What common foods are both rich in fiber and aid weight loss?

When you are trying to lose weight, eating a diet rich in fiber is key. Many studies have shown that fiber intake is a factor that affects weight.

Avocados are rich in fiber, which is said to help prevent weight gain - Photo: TTO

Foods rich in fiber can help keep you full for longer by aiding digestion and stimulating the release of satiety hormones. This can lead to reduced calorie intake, which in turn makes weight loss easier and more sustainable.

Below are foods that are high in fiber, which are beneficial for overall health in general and aid in weight loss.

Butter

Fiber-rich foods like avocados can help prevent weight gain over time and reduce the risk of heart disease and LDL cholesterol. Avocados are also low in carbohydrates and high in healthy fats, making them a great choice for those on a low-carb diet.

A 200g avocado contains about 13.5g of fiber, which is almost 50% of your daily fiber needs. Avocados can be added to salads, mashed into a high-fiber mayonnaise, or eaten with bread.

Raspberry

In addition to fiber and vitamins, raspberries are a rich source of antioxidants, which help protect cells from damage. Research has shown that foods rich in antioxidants may help reduce the risk of heart disease and cancer.

A 200g serving of raspberries contains around 8g of equivalent fibre. Raspberries can be used in smoothies and shakes, and as a fibre-rich topping for oats and cereals.

Black beans

With about 15.2g of protein and 15g of fiber per serving, black beans are a nutritious food. The fiber in black beans can promote healthy bowel movements and prevent diseases such as colitis.

Black beans can be used in salads and baked goods, or mashed black beans can be used to increase the fiber and protein content of baked goods.

Whole grain oats

Whole oats contain 5 grams of fiber per 1/4 cup (just over 50 grams), which is double the amount of fiber found in the same serving of rolled oats. They also contain more protein than rolled oats, making whole oats a good choice for weight loss.

Whole oats have a chewier texture than rolled oats and can be used in a number of dishes, such as porridge, cereal bowls, and salads.

Boiled soybeans

A serving of boiled soybeans provides about 18.5g of protein and 8g of fiber. Choosing foods rich in satiety nutrients like protein and fiber can help you achieve and maintain a healthy weight.

Boiled soybeans are also a rich source of vitamins and minerals such as magnesium and potassium - which are essential for regulating blood pressure and may also help reduce the risk of heart disease.

Boiled soybeans can be enjoyed as a simple snack or added to dishes like salads and soups.

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Source: https://tuoitre.vn/nhung-thuc-pham-hay-gap-nao-vua-giau-chat-xo-va-ho-tro-giam-can-20250711083101425.htm