It’s summertime and we’re showing a little more skin—of course we want to feel great while we’re doing it. And maybe we want to lose a bit of weight, too. Here are 10 fiber-filled foods that will make you feel great by supporting regular elimination, feeling full longer, heart health and healthy weight. The choices below also have added benefits of supporting hydration, digestion and metabolism all summer long.
- Avocado. One of nature’s most perfect foods, avocados are loaded with vitamins, minerals, fiber, healthy fat and nutrients that are key for maintaining awesome energy and healthy weight.
- Celery. With anti-inflammatory and antioxidant qualities, celery is a nutritional powerhouse that often flies under the radar. Though it has been popular as a “diet food” for decades, celery provides a ton of phytonutrients, vitamin C, vitamin K, fiber and potassium—all for under about 20 calories per stalk.
- Berries. Always a favorite during summer, berries of all kinds are loaded with vitamins, minerals and antioxidants, and are very high in fiber.
- Cherries. With anti-inflammatory compounds, fiber and about 5 calories per cherry, this fruit is an excellent source of antioxidants, vitamins, minerals and even melatonin, which will help you retain that important beauty sleep all summer long.
- Crucifers (kale, broccoli, cabbage, chard, cauliflower). Low in calories, high in nutrition and water content, this family of veggies contains fiber, vitamins and minerals.
- Nuts & Seeds. Though more calorie-dense than most of the other foods on this list, nuts and seeds (eaten raw) provide healthy fat, fiber, protein, vitamins and minerals that help keep a body lean and strong.
- Lettuce. While underrated and nearly non-caloric, lettuce actually contains awesome nutrients including fiber, protein, magnesium, B vitamins, minerals and vitamin K. Romaine may be the most nutritious, but mix up a variety and you can’t go wrong.
- Oats. Probably the heartiest to make the list, oats contain a healthy amount of fiber that protects against certain cancers, including breast cancer. Here’s a nice way to enjoy them as a summer muesli: Combine about ¼ cup of raw rolled oats with fresh berries, ground flax (or chia or hemp), and coconut milk (add some protein powder, too).
- Carrots. Loaded with phytonutrients, carotenoids, fiber and few calories, carrots are the perfect snacking foods. Wash and eat real, whole carrots; the flavor is much better compared to bagged “baby carrots.”
- Asparagus. This is another superb veggie high in antioxidants— vitamins C, E and K; beta-carotene; zinc; selenium, chromium; manganese and fiber. Asparagus also contains a powerful detoxifier—glutathione—that can protect the body against free radicals.
Dr. Debra Rouse is a Licensed Naturopathic Doctor and member of the Institute for Functional Medicine. She is a dedicated mother of two daughters, a passionate outdoor enthusiast, tennis player, and advocate and activist against human trafficking. Learn more about her at drdebrarouse.com.
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