Fiber is one of the important nutrients but is often overlooked in daily meals. According to the American Journal of Nutrition, more than 90% of women and 97% of men in the world do not meet the recommended fiber needs.
Harvard Health (USA) said that adult women should consume about 25g of fiber per day, while this figure for men is 38g.
A lack of fiber not only affects digestion but also increases hunger, making weight control more difficult.
According to Dr. Ankit Potdar, consultant endoscopic surgeon and weight loss surgeon at Kokilaben Dhirubhai Ambani Hospital (Mumbai, India), fiber helps slow down digestion, stabilize blood sugar and activate satiety signals in the brain. Thanks to that, people who eat less cravings for snacks and consume fewer calories per day.
Here are 5 foods rich in natural fiber, easy to find, that can be regularly added to meals:
Oatmeal
Oatmeal is a familiar choice for a healthy breakfast. Oatmeal is rich in soluble fiber, which when entering the stomach will form a gel, helping to slow down digestion and prolong the feeling of fullness.
Research published in the American Journal of Clinical Nutrition (AJCN) shows that people who eat oatmeal in the morning are full longer than those who eat refined grains.
Combining oats with fresh fruit also helps increase fiber and antioxidants.
Beans
Beans such as black beans, red beans, and green beans are both rich in fiber and protein. This combination helps control hunger very effectively.
Protein activates satiety hormone, while fiber aids digestion and stabilizes blood sugar. Many studies show that people who eat beans regularly tend to eat less at subsequent meals.
Lentils
Lentils are a nutritious food, reasonable price and easy to prepare. Lentils contain a lot of soluble fiber, which helps create a feeling of fullness for a long time similar to oatmeal.
A study in the American Journal of Nutrition found that people who eat lentils feel fuller and reduce their food intake at their next meal. Lentils can be used in soups, curries or salads.
Broccoli
Broccoli is a low-calorie vegetable but rich in insoluble fiber. This type of fiber helps increase food volume in the stomach, aids digestion and limits overeating. Broccoli can be steamed, baked or lightly stir-fried to retain all the nutrients.
Apple
Apple is a convenient snack, rich in soluble fiber and antioxidants. Chewing whole apples helps the stomach have time to send fullness signals to the brain.
Research in the journal Appetite (UK) shows that eating whole apples helps you feel full longer than drinking apple juice.
In addition to food, Dr. Potdar emphasizes the role of drinking enough water. Many people confuse thirst and hunger, leading to unnecessary snacking.
Drinking water before meals, using diced or fruit juice can help reduce cravings effectively.
(The article is for reference only, not a replacement for professional advice. Always consult a doctor or medical professional if you have any questions).
