With a big appetite in the fall and a lack of exercise, fat can easily build up in the body. But you can't reduce your food intake just to lose weight! So what should we eat? Let me introduce you to some high-fiber foods that won't make you gain weight.
What are some common high-fiber foods?
High-fiber foods you should eat more of in the fall that won't make you gain weight
1. Oatmeal
The high-viscosity soluble fiber in oatmeal slows down digestion in the stomach, helping you feel full. Oatmeal can also promote bowel movements, increasing the volume and moisture of stool, and works with fiber to enhance gastrointestinal motility, aiding in detoxification. Drinking oatmeal that has been steamed and blended into a juice is a great option; you can also add other ingredients like apples and raisins to make it nutritious and help with bowel movements!
2. Chinese Yam
Chinese yam is rich in fiber, which easily creates a feeling of fullness and suppresses appetite. Its rich dietary fiber also promotes gastrointestinal motility and bowel movements. Chinese yam can regulate the digestive system, reduce subcutaneous fat deposition, prevent obesity, and boost the immune system. Rich in mucoprotein, Chinese yam can effectively lower blood sugar and indirectly regulate insulin levels in the body. A congee made from Chinese yam can also solve constipation problems and is a nutritious ingredient for weight loss. The detoxifying effect of Chinese yam is best when eaten raw. You can peel and dice white Chinese yam and pineapple, blend them together into a juice to drink, which has the function of strengthening the stomach and regulating the intestines.
3. Apple
Apples contain dietary fiber and pectin, which are beneficial for gastrointestinal motility and clearing serum cholesterol. The calcium in apples helps the body metabolize excess salt and reduce edema. At the same time, apples are rich in potassium, which can relieve edema caused by excessive sodium intake and also have a diuretic effect. People who eat apples regularly have about 20% lower cholesterol levels than those who don't. Additionally, apples contain a lot of coarse fiber, which is digested slowly in the stomach, creating a feeling of fullness and thus aiding in weight loss.
4. Sweet Potato
Sweet potatoes are rich in dietary fiber and other compounds that promote bowel movements, are relatively low in calories, and easily create a feeling of fullness, making them helpful for weight loss. The fiber in sweet potatoes is soft and easy to digest, which can enhance gastrointestinal motility and aid in bowel movements. If eaten with other grains, sweet potatoes can achieve a weight-loss effect.
5. Kelp
The dietary fiber in kelp is mainly water-soluble, which helps lower blood cholesterol. Kelp contains mannitol, a great helper for reducing edema through urination. Kelp is rich in iodine, which can promote the metabolism of triglycerides in the blood. Furthermore, kelp also contains gelatin and minerals that help regulate the body's physiological functions and are good helpers for smooth metabolism. Kelp is delicious whether boiled, stir-fried, or in a cold salad. Adding a few drops of vinegar during cooking not only seasons it but also aids in calcium absorption.