Your diet plays an important role in losing weight, and certain nutrients are vital for weight loss. Case in point - fibre for weight loss. A nutrient often overlooked, fibre refers to carbohydrates that cannot be digested. It can either be soluble (dissolved in water) or insoluble. While insoluble fibre may add content to your stool, other types of soluble fibre can affect your health and metabolism, which can affect your weight. Since fibre is so important in helping you lose weight, you must try these delicious high-fibre snack recipes that will help you lose weight effectively.

How high-fibre food snacks can help you lose weight?

“Fibre is derived from foods of plant origin. It is also called ‘roughage’. It cannot be broken down by digestive enzymes and hence is not absorbed by the body when it travels through the stomach and intestine. Fibre is an essential nutrient that plays an important role in preventing many health problems such as obesity, says nutritionist Deepti Khatuja.

A study published in the Journal of Nutrition suggests that fibre has a dual role in regulating weight: preventing hyperinsulinemia (the amount of insulin in the blood is higher than what's considered healthy) and promoting satiety. Fibre consumption can also affect weight gain through its low energy density which increases satiety and prevents overconsumption of calories, thus preventing weight gain. Thus, adequate fibre in meals and snacks can have a positive impact on weight management.

A fibre-rich diet not only helps in weight management but also has other important functions:

• Early satiety with few calories
• Increases inter-meal hunger time
• Improves blood sugar control
• Decreases blood cholesterol
• Prevents constipation
• Lowers your risk of specific digestive disorders such as haemorrhoids, irritable bowel syndrome, and the development of small pouches in your colon (diverticular disease).

5 lip-smacking high-fibre snack recipes for weight loss

Check out the best high-fibre snack recipes if you want to lose weight, as explained by nutritionist, Shruti Keluskar.

1. Apple peanut butter energy balls

Preparation time: Approximately 15-20 minutes.

Ingredients:

• 1 cup rolled oats
• 1/2 cup natural peanut butter
• 1/4 cup honey or maple syrup
• 1/2 cup finely chopped dried apples
• 1/4 cup ground flaxseed
• 1 teaspoon cinnamon
• Pinch of salt

Method:

• Combine rolled oats, peanut butter, honey (or maple syrup), dried apples, ground flaxseed, cinnamon, and salt in a mixing bowl.
• Mix the ingredients until every ingredient is uniformly distributed.
• Roll the mixture into little balls using your hands.
• Put the energy balls on a baking sheet lined with parchment paper.
• To set, refrigerate for at least 30 minutes.
• Refrigerate in an airtight container for up to one week and enjoy.

2. Greek yoghurt with berries and almonds

Preparation Time: Less than 5 minutes

Ingredients:

• 1 cup Greek yoghurt (plain or flavoured)
• 1/2 cup mixed berries (such as blueberries, strawberries, raspberries)
• 1/4 cup sliced almonds
• 1 tablespoon honey (optional)

Method:

• Put the Greek yoghurt into a bowl.
• Top it with mixed berries and sliced almonds.
• Drizzle with honey for added sweetness.
• Enjoy immediately as a refreshing and satisfying snack.

3. Avocado and chickpea salad

Preparation time: 10-15 minutes

Ingredients:

• 1 ripe avocado, diced
• 1 cup canned chickpeas, rinsed and drained
• 1/2 cup cherry tomatoes, halved
• 1/4 cup diced cucumber
• 2 tablespoons chopped fresh parsley
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper, to taste

Method:

• Combine diced avocado, chickpeas, cherry tomatoes, cucumber, and chopped parsley in a bowl.
• Drizzle it with olive oil and lemon juice.
• Season with salt and pepper, then toss gently to combine.
• Serve immediately as a fibre-rich salad snack for weight loss.

4. Crunchy roasted chickpeas

Preparation time: 35-40 minutes

Ingredients:

• 1 can (15 oz) chickpeas (garbanzo beans), drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• Salt to taste

Method:

• Preheat the oven to 400°F (200°C).
• Pat the chickpeas dry with a paper towel to remove excess moisture.
• In a bowl, toss chickpeas with olive oil, ground cumin, paprika, and salt until well coated.
• Spread the chickpeas in a single layer on a baking sheet.
• Bake for 25-30 minutes, shaking the pan halfway through, until chickpeas are crispy and golden brown.
• Let it cool slightly before serving as a crunchy high-fibre snack.

5. Veggie sticks with hummus

Preparation time: Less than 10 minutes

Ingredients:

• Assorted vegetable sticks (carrots, celery, bell peppers, cucumber)
• Store-bought or homemade hummus

Method:

• Wash and cut assorted vegetables into sticks.
• Serve with hummus.
• Enjoy this crunchy and fibre-rich snack anytime!

6. Quinoa and black bean salad

Preparation time: Approximately 20-25 minutes

Ingredients:

• 1 cup cooked quinoa, cold
• 1 can (15 oz) black beans, rinsed and drained
• 1/2 cup diced bell peppers (any colour)
• 1/4 cup chopped fresh cilantro
• 1/4 cup diced red onion
• 1/2 cup cherry tomatoes, halved
• Juice of 1 lime
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• Salt and pepper, to taste

Method:

• In a large mixing bowl, combine cooked quinoa, black beans, diced bell peppers, chopped cilantro, red onion, and cherry tomatoes.
• In a separate small bowl, whisk together lime juice, olive oil, ground cumin, salt, and pepper to make the dressing.
• Pour the dressing over the quinoa and black bean mixture.
• Toss gently to coat all ingredients evenly with the dressing.
• Adjust seasoning to taste with additional salt, pepper, or lime juice if desired.
• Serve chilled or at room temperature as a hearty and nutritious high-fibre salad snack.

Enjoy these fibre-rich foods to your weight loss diet without compromising on taste!

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