fiberHowever you should ensure that you do not drastically cut down the calories but meet the minimum calorie needs. Processed and refined foods are stripped of their fiber content. Hence, you tend to eat them in greater quantity till the time your hunger is satisfied. But, these foods are high in calories and excess consumption of the same with lead to weight gain. Instead by eating natural foods which are rich in fiber, you not only eat less, but also increase the time gap between your meals. This is because fiber is more filling, helps to attain satiety faster and takes a longer time to digest. 

Including the following high fiber foods in your diet will help in weight loss. Using a Nutrisystem discount code and deals coupon you can order diet meals that help you lose weight. Fiber helps to regulate blood sugar, lower cholesterol and avert colon cancer. 

1. Vegetables: Fresh and raw vegetables are excellent source of dietary fiber. They also provide you with the daily dose of essential vitamins and minerals. It is ideal to include 3 to 4 servings of vegetables as part of your daily diet. Including salads helps to curtail your hunger and helps with weight loss.

2. Fruits: Eating fruits as a whole has immense benefits. Have a fruit as part of your breakfast. Fruits are ideal mid meal snacks as they are low in calories and also provide you with requisite fiber. Eat fruits with their skins on (wherever possible).

3. Whole grains: unprocessed grains offer a rich source of fiber. Whole grain bread is beneficial than breads made out of refined flour. Include sprouts in your daily diet. You also derive the benefit of ingesting Vitamin B in addition to fiber.

4. Nuts and seeds: though nuts are a bit high in calories, eating them in moderation (a handful of assorted nuts everyday) contributes to your fiber intake. Almonds, walnuts, peanuts, flaxseeds and chia seeds can be added to your everyday diet.

5. Beans: Beans are good sources of protein as well as fiber. White beans, red beans, kidney beans, garbanzo beans are fiber enriched foods. They are filling and keep you full for a long time, thus lowering your calorie intake and helping with weight loss.

6. Oatmeal: Oatmeal contains both soluble and insoluble fiber. It also contains beta-glucan (a special fiber) that has effective cholesterol lowering property. It also helps to regulate blood sugar and is an ideal food for weight watchers.

7. Quinoa: The most touted super food in quinoa. It is brimming with fiber and is protein enriched making it the ideal choice for dieters.

Most of us do not eat the required quantum of fiber. If so, do not stress your digestive system by eating too much of fiber. Increase gradually. Ideally you must consume 30 to 40 grams of fiber every day. To ensure that the roughage from the insoluble fiber is flushed out, drink adequate water. You must drink a minimum of 8 glasses of water daily.