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High-Fiber Foods for Better Weight Loss

High-Fiber Foods for Better Weight Loss

Make your weight-loss regimen a whole lot easier. Just munch on these high-fiber foods.

We're talking about fresh fruits and veggies, whole grains, nuts and seeds and hearty beans. They're not only low in fat and calories, they also cause a drop in appetite that'll keep you from grabbing that between-meal Twinkie.

Fiber: A dieter's best friend
These high-fiber foods keep your mouth busy (very satisfying) longer than mushy, highly processed foods do. And because fiber resists digestion, you feel full longer. Translation: Sticking to your weight-loss nutrition plan requires little to no willpower.

More fiber benefits
That's not all. Regularly loading up on waist-friendly, high-fiber foods also helps you live longer and keeps your RealAge younger. That's because they slash your chances of dying of heart disease and infectious and respiratory diseases by up to 60 percent, and of any disease by about 20 percent. Fiber also protects against some cancers (by binding to troublemakers and increasing the chances they'll be excreted) and diabetes (by slowing the absorption of sugar into your bloodstream). All that and it makes you regular, too. (Don't underestimate that.)

How much is enough?
We YOU Docs aim to eat at least 25 grams of fiber a day. Sounds like a lot, but it's easy with such high-fiber veggies as uncooked carrots, lettuce, broccoli, sweet potatoes and cooked asparagus, as well as vegetable juices. Fruits highest in fiber are bananas, apples, pears and berries. Don't forget nuts; seeds; beans; lentils; barley; and cereals, breads and pasta made from 100 percent whole grains.

Medically reviewed in February 2019.

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