8 high-fiber foods to help you get rid of belly fat

[Key points]: Dietary fiber can help digestion, organize the intestines, and slim the waist and abdomen. So, what are high-fiber foods? Recommend 8 high-fiber foods that you should eat when losing weight.

Eating fiber-rich foods can easily make you feel full, thereby reducing your food and calorie intake. In addition, studies have found that fiber affects fat absorption. High-fiber foods themselves are not high in calories and can aid digestion, organize the intestines, and relieve constipation.

Therefore, eating more high-fiber foods is an effective way to lose weight in the waist and abdomen. Generally speaking, you need to consume 20g of fiber in your daily diet to maintain balanced nutrition. But if you want to lose weight, 25-30g a day is most appropriate. But be careful not to exceed 35g a day, otherwise it will affect the absorption of other nutrients and even cause symptoms such as bloating and diarrhea. High-fiber foods are so effective for weight loss, so what are the foods rich in fiber?

1. Oats

The highly viscous soluble fiber in oatmeal can slow down the digestion time in the stomach and keep people feeling full. Oats will increase the volume and moisture of stool, and together with fiber, they can enhance gastrointestinal motility and play a laxative and detoxifying role. You can blend the steamed oatmeal into juice and use it as a drink. You can also add other ingredients such as apples and raisins while blending. It is nutritious and can help with bowel movements!

2. Apple

Apples contain dietary fiber and pectin, which are beneficial to gastrointestinal motility and the removal of serum cholesterol. The calcium in apples helps metabolize excess salt in the body and eliminate edema. At the same time, apples are rich in potassium, which has a diuretic effect and can relieve edema caused by excessive sodium intake. People who eat apples regularly have cholesterol levels about 20% lower than those who do not eat apples regularly. At the same time, apples also contain more crude fiber, which is digested slowly in the stomach and gives a feeling of fullness, so it can help you lose weight.

3. Matsutake

Mushrooms are high in fiber, and Matsutake has the highest fiber content, close to 50%, which is higher than shiitake mushrooms. Eating more pine mushrooms can help the intestinal E. coli synthesize multiple vitamins and promote gastrointestinal motility, which is not only beneficial for the excretion of toxins but also helps lose weight. However, Matsutake mushrooms are relatively rare. If you don’t want to eat Matsutake mushrooms to lose weight, you can consider using shiitake mushrooms instead.

4. Black beans

Each cup of black beans contains 15 grams of fiber, as well as about 15 grams of protein. Their rich black color represents the richness of flavonoids, and earth-colored foods are rich in antioxidants. When adding beans and other high-fiber foods to your daily diet, be sure to drink plenty of water.

5. Celery

Celery is rich in fiber, so it is called a "high-fiber food". It can promote gastrointestinal motility and detoxification. At the same time, celery is low in calories. One celery contains only about 4 to 5 calories (a normal adult needs about 1500-2000 calories per day), and the water content accounts for 95%. Therefore, celery is a good food for weight loss.

6. Sweet potatoes

Sweet potatoes are rich in nutrients and have a very high dietary fiber content. Eating sweet potatoes regularly can stimulate gastrointestinal motility. In addition, sweet potatoes are rich in oligosaccharides, which help the growth of probiotics and colon health. The water-soluble fiber they contain can maintain the elasticity and patency of blood vessels, which helps prevent arteriosclerosis and lower cholesterol.

7. Bamboo shoots

Bamboo shoots are rich in insoluble dietary fiber, which has a good intestinal regulating effect. They also contain a large amount of sodium, which can effectively prevent edema. At the same time, because bamboo shoots have a good diuretic effect, they can help the human body excrete alcohol as soon as possible, and they are also effective in preventing hangovers.

8. Kiwi

Kiwi fruit is rich in fiber. The rich fruit fiber can speed up the decomposition of fatty acids and prevent excess fat from making the legs thicker. It is rich in vitamin C, which can also act as a powerful antioxidant and anti-mutagenic substance to whiten the skin.

Source: 39 Health Network www.39.net

Please do not reprint without written authorization