Dietary Fibers for Weight Loss

What foods contain high dietary fibers? They are fruits, vegetables, whole grains, legumes, and nuts. If you eat pre-made foods, you should check the amount of dietary fibers on the labels. Interestingly you find dietary fibers in the total carbohydrate. But they don't get into your body as carbohydrate and do get out of your body as I mentioned before. Japanese eat a lot of radishes in miso soup. Also they eat plenty of radishes as pickles. Japanese eat Konnyaku which is hard jelly made from a yam and has almost 0 calories but is very high in fiber. It has very little taste. It is also available in the form of noodles in Japanese or Asian supermarket.

1. Whole-grain cereal or oatmeal with 3 or more grams of fiber per serving. In the US, you should check whole-grain cereal or oatmeal with 3 or more grams of fiber per serving as breakfast.

2. What fruits have high fibers? Pears and apples. You should eat them with the skin although Japanese peel off the skin because they think the skin contains pesticide. Other high-fiber fruits are raspberries, blackberries, bananas, and blueberries.

3. Whole-grain bread and crackers contain high fibers and also prevent heart disease and type 2 diabetes.

4. Artichoke hearts, green peas, spinach, corn, broccoli, potato are high-fiber vegetables.

5. Dried fruits such as prunes, figs, dates, raisins, apricots are loaded with high fibers.

6. Beans such as lima, kidney, edamame, adzuki, black are high in fiber. As a Japanese, I ate a lot of boiled edamame with salt as snack when I was a child. We like to eat edamame with beer. We also eat cooked adzuki with sugar as a dessert and bread containing cooked adzuki with a bit sugar.

7. High fibers are contained in peas and lentils such as chickpeas, split peas, black-eyed peas, red lentils, puy lentils.

8. Nuts and seeds contain high fibers although you don't believe it.