Fiber is an important component of any healthy diet. It can help lower cholesterol, regulate blood sugar, and promote healthy digestion, as noted by Cleveland Clinic. This macronutrient is especially crucial if you’re trying to lose weight, as factors like blood sugar and digestion play an important role in your ability to slim down. Additionally, it can help you stay fuller longer to avoid overeating later on. And if you’re looking for a way to fit more fiber into your diet without loading up on calories, a veggie-filled salad is a great way to go.
To discover some of the best fiber-rich salad ingredients that can help promote healthy weight loss, we spoke to dietitian nutritionist Eva De Angelis, health and nutrition writer at Health Canal. She told us that chickpeas, brussels sprouts, and flaxseeds are some of her favorite options. Find all of her expert insight on this tasty and nutritious foods below.
1. Chickpeas
Beans and legumes are packed with fiber and protein, making them a great addition to a healthy salad. De Angelis tells us that chickpeas, in particular, are one of the best options out there. "1 cup of chickpeas (164 grams) has 12.5 grams of fiber and 14.5 grams of protein," she points out. "Just 1 cup of cooked chickpeas has about 40 to 50% of your daily recommended fiber intake." Additionally, these beans contain mostly soluble fiber, which she explains helps you stay fuller longer by slowing down nutrient absorption. "Moreover, soluble fiber is food for your gut microbiota, increasing the number of beneficial bacteria," De Angelis notes. In addition to all that fiber, chickpeas also offer up a hearty helping of protein, which is also crucial when it comes to staying satisfied and losing weight. "Both protein and fiber are slowly digested, promoting fullness, and avoiding blood sugar spikes," she tells us. Perfect!
2. Brussels sprouts
Cruciferous vegetables are another great source of fiber that taste great in a salad. Brussels sprouts make one particularly tasty choice. "These small cruciferous veggies are a marvel of nutrients that are rich in fiber," De Angelis raves. While 1 cup of Brussels sprouts packs in 3.3 grams of fiber, the other nutrients they offer up also makes them helpful when it comes to weight loss: "They’re also high in vitamins C, K, folate, potassium, and various antioxidants," she says. Keeping your body nourished with vitamins like these is a crucial part of helping it thrive and lose weight at a steady rate. As far as the best way to prepare brussels sprouts, De Angelis recommends roasting them for superior flavor. "Plus, adding some garlic cloves to the pan and some good EVOO makes it a perfect ingredient for a warm salad," she says. Yum!
3. Flaxseeds
For some added crunch in your salad, skip the carb-loaded croutons and go with some nuts and seeds. De Angelis suggests sprinkling some flaxseeds into the mix for ample fiber and faster weight loss. "Rich in fiber, flaxseeds are also high in protein, phytonutrients, and omega-3 fatty acids, essential for brain and heart health," she says. "Just one tablespoon of flaxseeds (7 grams) has 2 g of fiber, 1.3 grams of protein, and 1.6 grams of omega-3 fatty acids." Wow! These seeds are rich in both soluble and insoluble fiber. "Soluble fiber absorbs water, slowing down digestion and nutrient absorption, while insoluble fiber help bulks up the stool, preventing constipation and promoting healthy bowel movements," De Angelis explains. To reap all of the nutritious benefits of this weight loss-friendly ingredient, she recommends opting for ground flaxseeds over whole ones. "If you include them whole, you’ll get the fiber benefits but since you cannot chew them, you’ll miss all the protein and other nutrients they offer," she says. Noted!
The bottom line
Like any balanced meal, a healthy salad should contain a range of nutritious ingredients, including (but not limited to) leafy greens, healthy fats, lean protein, hearty grains, and, of course, fiber. While no one ingredient alone can work a miracle on your body, incorporating nutrient-rich options into your meals every day is the best way to ensure your body can thrive at its full potential and carry out all of its necessary functions that can help you shed pounds faster. And when it comes to fiber, you can't go wrong with De Angelis's recommendations.
