Many people have the misconception that eating fruit causes weight gain. However, according to the American Journal of Nutrition, fiber intake in fruit is associated with greater weight loss as well as better adherence to calorie-restricted diet plans.
A 2017 study in the American Journal of Clinical Nutrition found that people who consumed high-fiber whole grains compared to those who ate refined grains had higher resting metabolic rates. This contributes significantly to weight loss and weight control.
Fruits are high in fiber, which can help support gut health, heart health, and reduce the risk of certain cancers, says Will Bulsiewicz, MD, a gastroenterologist at the Center for Gastroenterology & Digestive Health in Charleston, South Carolina.
Dr. Bulsiewicz said fruit can help you lose weight if you know how to choose the type of fruit, when to eat it, and how much you consume each day. According to Dr. Bulsiewicz, fruits are a rich source of fiber, ideal for healthy digestion and weight loss.
According to the American Library of Medicine, one of the great benefits of a high-fiber diet is that high-fiber foods help you feel fuller, so you eat less. Because soluble fiber absorbs water from the intestines and forms a gel-like substance, it slows down the rate of complete digestion. These types of fiber prolong gastric emptying, meaning food takes longer to pass from the stomach to the small intestine and thus slow down hunger.
Dr. Bulsiewicz suggests four top fruit choices for flavor, nutrients, and health benefits, along with recipes to incorporate these fruits into your daily eating routine.
1. Raspberries are rich in antioxidants
Dr. Berries, especially raspberries, are the top fruits for overall gut health and overall health, Bulsiewicz said. One cup of fresh raspberries only contains about 53 calories but provides 8g of fiber, accounting for 32% of daily fiber needs.
Several studies have shown that raspberries can help boost your metabolism, burn more calories, and aid in weight loss. Raspberries are rich in fiber, antioxidants, and vitamin C, which help keep your immune system strong and your skin healthy. Their sweet, refreshing taste makes them perfect for snacking on their own, or you can top your oatmeal, yogurt, or smoothies for maximum health benefits.
2. Figs are rich in fiber, supporting weight loss
Figs are a high-fiber fruit. Whether fresh or dried, figs contain a good amount of fiber to help keep your digestive system running smoothly.
Figs contain prebiotics, which are a food source for beneficial bacteria in the intestines. A healthy digestive system helps the body absorb nutrients better, thereby supporting effective weight loss. According to Dr. Bulsiewicz, each fig has 1-2g of fiber. In addition, figs are a rich source of calcium and magnesium, so they are ideal for strengthening bones.
Figs can be a useful addition to your weight loss diet. However, figs should be used wisely, combined with a healthy diet and regular exercise for the best weight loss results.
3. Avocado contains beneficial fats
According to expert Bulsiewicz, in a medium-sized avocado there are 10g of fiber. According to a 2020 study in the International Journal of Psychopharmacology, with this fiber content, avocados not only help support weight loss and promote healthy intestinal function, but avocados also contain the compound lutein which helps support healthy bowel function. brain function.
Avocado is a rich source of fiber, helping you feel fuller longer and reducing cravings, thereby limiting your calorie intake. However, it should be noted that avocados also contain high calories, so eating avocados to lose weight needs to be done sensibly.
According to Dr. Bulsiewicz, although avocados are good for your health, they are also high in calories (about 160 calories for half an avocado). Therefore, you need to control the amount of avocado you eat each day to avoid excess calories. You should eat half an avocado – one avocado per day. Avocados only help you lose weight when combined with a balanced, nutritious diet and limit processed foods, sugar, and fat.
4. Green kiwi prevents constipation and helps lose weight
Two green kiwis have about 5 grams of fiber, which is 15 percent of the recommended daily value (DV), but the benefits go much further than that, says gastroenterologist Bulsiewicz. Fiber absorbs water and helps push things through your intestines, which is why it’s been clinically proven to relieve constipation and improve gut symptoms.
Low calories combined with high fiber content make green kiwis an ideal choice for those looking to lose weight or maintain a healthy weight. Soluble fiber in green kiwi helps you feel full longer, reduces cravings and controls calorie intake. Insoluble fiber helps promote a healthy digestive system, prevents constipation and effectively supports weight loss.
According to Dr. Bulsiewicz, you can eat fresh green kiwi, juice it or add it to smoothies, salads, yogurt. You should eat green kiwi before meals to increase the feeling of fullness and reduce calorie intake. Combine eating green kiwi with a healthy diet and regular exercise for the best weight loss results.