Fewer carbohydrates, but more fiber – the big new diet trend seems to be the one that's high in fiber. Not without reason, because the nutritional formula aims to increase the success of weight loss and bring health benefits, such as an optimized digestion and a strong heart. The good news is that you do not need to follow strict dietary rules to take advantage of these benefits, as eating high fiber and low carb foods daily can be healthy and lean.
First: what are dietary fiber and how do you help lose weight?
Fibers are vegetable fibers and bulking agents that have played only a minor role in nutritional trends up to now, but it now seems more and more aware of the fact that dietary fiber are essential to our health and help to lose weight. This is already confirmed by scientific studies. The reason: phytochemicals prolong satiety, which is why we automatically eat less and speed up digestion. The fiber therefore also helps to relieve symptoms such as flatulence or constipation and promotes the health of the intestinal flora. Substances produced by the breakdown of fibers by bacteria also strengthen the body's defenses, protect the heart and naturally reduce blood pressure.
Low carbohydrate high in fiber – which should bring the diet
A low fiber and fiber content is in line with the optimized version of the trend of low carbohydrate contents. Since fiber is often found in carbohydrates, such as whole grains, legumes or starchy vegetables, they are often under-absorbed during such a diet. The result: we do not feel well enough, the digestion becomes slow and our health suffers. The solution? Diet rich in fiber, but low in carbohydrates. And these foods are particularly well suited for this:
The best foods high in fiber and low in carbohydrates to lose weight
1. chia seeds
At around 38 grams per 100 grams, chia seeds are among the richest fiber-based foods. The seeds are also excellent suppliers of protein and thus support muscle growth. There are also healthy nutrients such as B vitamins, calcium, magnesium or phosphorus, anti-inflammatory antioxidants and omega-3 fatty acids that help our heart health.
Flax seed is high in fiber (35 grams per 100 grams), but hardly affects carbohydrate intake. Perfect for those who want to eat low carb and fiber. In addition, the seeds contain mucilage, which acts as a protective layer for our digestive tract, as well as valuable omega-3 fatty acids, proteins, magnesium, iron, zinc, vitamins B and E.
Berries are a healthy source of fiber that contains little carbohydrate and calories. Blackcurrants are ahead at about 8.5 grams per 100 grams, followed by blueberries and raspberries, which represent about six grams of fiber. After all, strawberries are two grams. Healthy fibers are accompanied by vitamin C (important for the immune system, iron absorption, etc.) as well as phytochemicals, which protect our cells and prevent cancer.
Nuts are – with or without a diet – a super healthy snack because even though there is a lot of fat, 90% of them are part of healthy fatty acids. Pistachios also have a high fiber content of 10 grams per 100 grams. Because the blend of fat and fiber saturates particularly well, green almonds are especially good at losing weight – confirms a study from the University of Califorina.
5. vegetables with cabbage
Whether it's broccoli, cauliflower or red cabbage, cabbage is the optimal dietary vegetable because it contains few calories, fat and carbohydrates. With regard to dietary fiber, however, they can give results: three grams alone provide 100 grams of vegetables. It is also rich in vitamin C (200 grams of red cabbage already covers daily needs) and antioxidants.
A reason not to eat artichokes from time to time as a pizza topping but much more often? Vegetables have a very high fiber content of about 11 grams per 100 grams. 300 grams already cover the daily needs. The starch cynarin contained in artichokes also promotes fat burning and digestion; Vitamin B1 and iron make vegetables healthier.
Extra tip: slowly increase the fiber
If you consume very little fiber in your daily life, increase them slowly, week after week, until you reach the recommended daily requirement of 30 grams. The intestine must slowly get used to the fiber, otherwise it can lead to painful flatulence. And: drink a lot! The liquid helps to transport the fibers gently through the body.