Shed Kilos With 10 Fibre-Rich Foods: Oats To Berries

In the journey towards weight loss, there are a lot of speed bumps and difficulties, and this entire process requires discipline and a good diet. As much as working out is important, a huge part of shedding kilos is maintaining a proper, healthy diet. After all, you are what you eat! Now, a very easy way to improve your diet is to eat more fibre-rich foods. Fibre not only aids in digestion but also helps control appetite, stabilise blood sugar levels, and promote overall well-being. Here are ten fibre-rich foods that are affordable and easily available in Indian markets and that will aid your weight loss journey.

Tips to add fibre-rich foods to your diet

• Gradual Incorporation: Introduce these foods gradually to allow your digestive system to adapt to the increased fibre intake, reducing the chances of discomfort.
• Hydration: Fibre works best when paired with proper hydration. Drinking enough water helps prevent constipation and aids in digestion.
• Balanced Diet: While fibre is essential, ensure you're consuming a balanced diet with a variety of nutrients for overall health.
• Portion Control: Even though these foods are beneficial, portion control is key. Overeating, even healthy foods, can hinder your weight loss efforts.
• Mindful Eating: Pay attention to your body's hunger and fullness cues. Eating mindfully can prevent overindulgence.

10 Fibre-Rich Foods To Support Your Weight-Loss Journey:

Oats

Recipe - Cook with Lubna

Oats are a breakfast staple loaded with soluble fibre, which helps you feel fuller for longer, preventing overeating throughout the day. They also contain beta-glucans, which can enhance fat burning and reduce cholesterol levels. You can try having oatmeal bowls, oat tikki, cheela, upma, and khichdi for a fulfilling meal.

Legumes

Beans, lentils, and chickpeas are excellent sources of both soluble and insoluble fibre. They contribute to a feeling of fullness and help regulate blood sugar levels, curbing sudden spikes that can lead to cravings. Dal soup, dal ki dulhan, dal tadka, makhani and fry, sprout salad, and chhole are great dishes to increase fibre intake.

Berries

Berries like strawberries, blueberries, and blackberries are not only delicious but also packed with dietary fibre. Their low-calorie content and high antioxidant levels make them a perfect snack for weight-conscious individuals. You can add berries to your yoghurt bowl, smoothies, and fruit salads.

Broccoli

Recipe - Bhargain ka Chef

Part of the cruciferous vegetable family, broccoli offers a healthy dose of fibre along with essential nutrients. Its high-water content and fibre make it a great choice for those looking to manage their weight. The vegetable goes well with pasta, salads, and casseroles. For a Desi option, malai broccoli or tandoori broccoli is a great option.

Quinoa

Quinoa is a versatile whole grain rich in both protein and fibre. It provides a feeling of satiety and can be used as a base for various dishes, making it an excellent alternative to refined grains if you are skipping white rice or wheat. Quinoa khichdi, salad, or upma can be a great way to add it to your diet

Chia Seeds

These tiny seeds swell when soaked, forming a gel-like consistency that aids digestion and promotes a sense of fullness. Chia seeds also offer healthy omega-3 fatty acids, making them a nutritious addition to your diet. A great breakfast option, you can either have it just with water or as a delicious pudding with milk.

Flaxseeds

Flaxseeds are a potent source of dietary fibre and healthy omega-3 fatty acids. They can be consumed in whole seed form, ground into flaxseed meal, or as flaxseed oil. The soluble fibre in flaxseeds aids in promoting a feeling of fullness and supporting digestive health. Additionally, flaxseeds contain lignans, which have antioxidant properties and contribute to heart health. Adding flaxseeds to your yoghurt, smoothies, oatmeal, or baked goods can be an easy and delicious way to boost your fibre intake.

Whole Grains

Opt for whole grains like brown rice, whole wheat, and barley instead of their refined counterparts. These grains retain their bran and germ, which are rich in fibre and nutrients, providing sustained energy and keeping you satisfied. A nice, filling khichdi with barley or pulao with brown rice is a great alternative to white rice.

Sweet Potatoes

Loaded with fibre and complex carbohydrates, sweet potatoes are digested slowly, preventing blood sugar spikes and promoting a feeling of fullness. They can be a nutritious replacement for regular potatoes in your meals. Sweet potato fries, mashed sweet potatoes, and sweet potato chaat are delicious ways to add the vegetable to your diet.

Nuts and Seeds

Almonds, flaxseeds, and other nuts and seeds are sources of healthy fats, protein, and fibre. Including a small portion in your diet can provide a satisfying crunch while aiding weight loss. They can be eaten as an evening snack, added to your breakfast bowl, mixed into a healthy smoothie, or made into a trail mix.