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Foods Rich in Fibre

June 07, 2016

Fibre is a well known nutrient that can help us lose weight. And although we all have heard about it, the reality is that only a few understand it well.

Simply put, fibre refers to carbohydrates which we can’t digest. Depending on whether they dissolve in liquids or not, fibres are classified as either insoluble or soluble. Insoluble fibres are “bulking” agents and we don’t have much interest in them. However, soluble fibres are a complete different story and can have a powerful effect on metabolism and our overall health.

They contribute to satiety and regulate the speed of digestion which aids in weight loss. Therefore, it comes as no surprise that fibre is a staple of every weight loss diet. However, the key is a moderate consumption, as too much fibre can move food through the intestines too quickly, causing fewer minerals to get absorbed from the food.

On average, people consume 15 grams of fibre a day, which is insufficient considering that men should eat about 35-40 grams and women 25 grams of fibre per day. Luckily, there are plenty of foods that can increase our fibre intake and help us lose weight.

1. Avocado

Avocado contains 10.5 grams per sliced cup and is rich in Vitamin C, E, B6, K, folate and potassium. They are also packed with healthy fats that reduce the risk of heart disease and help reduce cholesterol.

2. Asian Pears

Being rich in Vitamin K, C, potassium and omega 6 fatty acids and containing 9.9 grams of fibre per fruit, make Asian Pears number two on our list. This delicious, crisp and sweet fruit contains approximately 149 mg of omega 6-fatty acids per serving, which promotes healthy nerve function, cells and brain.

3. Coconut

Coconut is rich in manganese, folate, selenium and omega-6 fatty acids and contains around 7.2 grams of fibre per cup. It has a low glycemic index and can be easily implemented in our diet. Grated coconut and coconut flour are great ways to add some healthy fibre to your meals.

 

Healthy food high in fibre and protein

4. Artichokes

Artichokes are low in calories, rich in fibre (10.3 grams per average artichoke) and contain essential nutrients such as Vitamins A, B, C, E, K, magnesium, calcium, phosphorous and potassium. They are a delicious way of making sure you are reaching your fibre intake and are considered as antioxidant foods as well.

5. Berries

Raspberries and blackberries are a great source of fibre (containing around 8 grams per cup), but other important nutrients as well. Blackberries are rich in Vitamin C, K, manganese, potassium, magnesium and omega 6-fatty acids, while raspberries contain Vitamin A, C, E, K and folate.

Fibre Supplements

A high-fibre diet helps reduce the risk of obesity, diabetes and heart disease. And while eating fibre-rich whole foods is the best way to increase your fibre intake, supplements can also help. By taking FORZA Konjac Fibre your body will get plenty of Glucomannan, an important fibre famous for its weight loss benefits.

You should also consider taking FORZA Vitamin B Complex and FORZA Vitamin C to make sure your body doesn't lack the most important vitamins while you are on a calorie-restricted diet.



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