High-fibre snacks to help you lose weight

These five high-fibre snacks taste great and will help you lose weight.

almonds

The words ‘snacking’ and ‘diet’ are not often mentioned in the same sentence, but these five high-fibre snacks can help you lose stacks of weight.

The good news is that while they’re bland old fibre foods, they’re super delicious and will keep you satisfied all day long.

So, try these high-fibre snack foods and you’ll lose weight without those annoying cravings and hunger pangs.

1. Flaxseeds
A tablespoon of flaxseeds will fill your tummy but only set you back 55 calories. Oh, and did we mention that flaxseeds are the richest plant-based source of omega-3 fats, that they have positive effects on moods, and that they reduce inflammations as well as ward off heart disease?

How to add to your diet: Scatter over salads, cereal or yoghurt.

2. Almonds
Just one almond nut contains 15 per cent of your daily fibre requirements. Almonds are also a great source of magnesium and iron.

How to add to your diet: Drop them into yoghurt or oatmeal, or eat them as they are.

3. Blackberries
Rich in anti-oxidants, blackberries pack more fibre than most other fruits. Blackberries are also one of the richest sources of vitamin C. They’re also great to help lower your cholesterol and boost heart health.

How to add to your diet: Toss them into yoghurt or oats, eat raw or blend into a smoothie.

4. Avocado
If the high-fibre content of avocados isn’t enough to get you onside, then learning that they contain more potassium than a banana, as well as monounsaturated fats, may do the trick. And if it’s stronger bones you’re after, you should know that avocados are packed with vitamin K.

How to add to your diet: Slice into salad or a sandwich, or mash and eat with low-fat corn chips.

Cooked navy beans
Navy beans are inexpensive and fully stocked with protein and fibre, so one serve will fill you up for the whole day. And the best part: they’re super versatile, so you can pretty much make them to suit your taste.

How to add to your diet: Add to soups or mix with olive oil and serve on sprouted whole grain toast, or just add some rosemary and garlic.

Do you have a favourite high-fibre snack?

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    COMMENTS

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    musicveg
    30th Mar 2017
    1:50pm
    Why do they always suggest high fat snacks such as nuts, avocado and olive oil? If you have too much of these you cannot lose weight. Olive oil is pure fat and nothing else, so even if you have a low calorie salad and add olive oil it will not help you lose weight. We need fats in out diet but very little and it should not contain any oil. Try snacking of fresh fruit. Not juice because it has not enough of the fibre. Also try Chia seeds better option than flax and contains omega 3's, have as a pudding, easy to make and will fill you up.
    Kopernicus
    30th Mar 2017
    2:04pm
    I don't think too many people are obese from olive oil salad dressing, nuts or avocado. I saw the Greeks in Greece, olive oil on heaps of stuff, yet much lower weight than Greeks in Australia. It's all the other stuff and low activity and lower meat consumption. Didn't see one snag there, but lots of veg.
    Avos are expensive and only ~ 20%fat, butter is 80%. Nuts are highly nutritious and not usually overeaten, I eat almonds daily (cause I like them) and weight's OK.
    musicveg
    31st Mar 2017
    2:32pm
    All oil, including nut and olive oil, is 100% fat and contains 120 calories per tablespoon. It is also low in nutrients and contains no fiber. There are no fat-binding fibers remaining from the original oil source, that means all the calories are absorbed rapidly and stored away as body fat within minutes. When you eat whole seeds and nuts, the fat is bound to sterols and stanols and other plant fibers. This binding of the fats in the digestive tract limits their absorption and actually attracts some of the negative fats circulating in the blood and draw them into the digestive tract for excretion. As a result significant calories do not get absorbed, therefore seeds and nuts are not as fattening as the same amount of calories oil would be. So despite what I said above, nuts are a good choice if you don't eat too much but oil is an over-processed ingredient that should not be used, not good for your heart either. If you want the benefits of olives eat the olives, not the oil.
    Kopernicus
    30th Mar 2017
    1:53pm
    What a wasted opportunity to provide some meaningful information and 'super food' cliches don't count as such. By the way, one almond (1.2g) contains about 0.14g of fibre, which is 0.04% of our fibre needs, not 15%, an error of ~300 times magnitude. It's a bit embarrassing.
    I notice this is inadequacy more often than not in nutrition info served up by YLC.

    There is a revolution occurring in our assessment of overweight and obesity among the older people. The original guidelines still remain, but are being refuted by strong new evidence. The guidelines have come from actuarial statistics from life insurance data associating weight/height ratios (ie 'BMI') and the risk of mortality ie too much or too little weight confers higher risk of death.
    BMI is calculated by dividing your weight in kgs twice by height in meters. My weight of 79kg, divided twice by height of 1.75 meters = BMI 26.5. Current range for ideal weight is BMI 18.5-25, making me overweight.

    But, if you analyse the actuarial stats for the group of people aged over 65 or 70, you get different results. The lowest mortality is for older people who weigh more than the current guidelines. The new range recommended for this age group is BMI 23-31. This makes my weight smack band in the middle of recommended.

    In the words of Carol Nowson, the Oz leader in this field:-
    "These findings indicate that, by current standards, being overweight is not associated with an increased risk of dying," Professor Nowson said.
    "Rather it is those sitting at the lower end of the normal range that need to be monitored, as older people with BMIs less than 23 are at increased risk of dying." (by 19%). She also puts emphasis on eating well and being active, with dietary restrictions increasing the risk of malnutrition.
    Read http://www.deakin.edu.au/about-deakin/media-releases/articles/carrying-extra-weight-could-be-healthier-for-older-people

    Yes, you can still be old and with obesity raising your risk of mortality, but higher up the BMI (>33) scale than current notions. Also, circumstances may differ for individuals eg difficult to control diabetes may require weight loss to improve insulin function. Speak to your GP.
    Kopernicus
    30th Mar 2017
    1:54pm
    Now, what about fibre? Yes it can help weight loss, but that, by inference suggests you are eating better choices than before. Fibre can bulk up the food in the stomach and some fibres can slow gastric emptying leaving you satisfied for much longer. High fibre foods often have a lower caloric content.

    However, the import of fibre is much more than this. It bulks up the stools, allowing your bowel muscles to exercise an easy exit of large soft stools, rather than squeezing out small dry pellets, thus reducing incident of diverticular disease, hemorrhoids etc. It increases transit time, allowing shorter contact and dilution of any carcinogens. Most importantly and only recently understood it feeds the beneficial microflora of our gut (their only food source), having a huge positive impact on our health, still not fully understood.

    There 3 types of fibre, with different functions and most foods have a mixed content of at least 2 of these. How much do we need? 25 – 30 g+ per day.

    Insoluble fibre – predominantly consumed as grain products. This is the bulking stool effect fibre – in one end, out the other. If 'give us our daily bread' routine is yours (it is mine) – it's essential to regularly eat the highest fibre content bread you can find, ie 6g/100g fibre, at least. If you eat 4 slices per day, there's one third of your needs. For cereals, look for fibre 10g/100g or more. Needs decent hydration for soft stools. There is soluble fibre there as well.

    Soluble fibre - gooey mouth feel is the clue in some foods, eg oats, barley, legumes. Include fruit, nuts, seeds and vegs as good sources. This helps laxation as well as provide a strong food source for our gut microflora ('good bugs'). Also delays gastric emptying, hence lowering the GI of carbs (ie the rise in blood sugar) and deferring hunger.

    Resistant Starch – present in starchy foods and interestingly increasing upon cooling in some foods. It is mostly consumed by gut bugs, releasing short chain fatty acids which are important to bowel health. Present in seeds, kibbled grains, unprocessed grains and cereals, lentils, firm bananas, snap frozen veg, Cooked and than cooled potato, gnocchi, rice and pasta.

    Check this out if of interest:-

    http://www.med.monash.edu.au/cecs/gastro/prebiotic/faq/#5
    https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food#lp-h-2
    http://www.med.monash.edu.au/cecs/gastro/prebiotic/faq/#5


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