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

When you are trying to lose weight, eating a high-fiber diet 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 fuller 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, beneficial for overall health in general and aid in weight loss.

Butter

High-fiber 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 fibre, which is almost 50% of your daily fibre needs. Avocados can be added to salads, mashed to make high fibre 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 fibre. Raspberries can be used in smoothies and shakes, and as a fibre-rich topping for oats and cereals.

Black beans

With about 15.2 grams of protein and 15 grams 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 in baked goods.

Whole grain oats

Whole oats contain 5 grams of fiber per 1/4 cup (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, grain bowls and salads.

Boiled soybeans

A serving of boiled soybeans provides about 18.5 grams of protein and 8 grams of fiber. Choosing foods rich in satiating 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 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