When you start working these hunger-suppressing foods, and incorporate this in your diet, surely it will help you regulate and lose weight as you desire. Foods that are considered hydrophilic fills up with water and, in turn, fills you up, satisfying your appetite – literally means “water-loving. Since most of us aim to lose weight, then you want to make sure you get some soluble (water-absorbing) fiber in your diet. Hydrophilic fibers dissolve and form a gel in the intestines. This gel helps steady blood sugar, diminishing food cravings and makes us feel full longer.
Here are 11 foods to try:
1. Chia Seeds
Currently one of the known foods that are incorporated to a lot of juices or meals nowadays. These seeds sprout into Chia Pets, the terra cotta figurines in the shapes of various animals. But as a food, these small seeds have a practical purpose: They can absorb up to 12 times their weight in water, which means they are filling. Because they are flavorless, so your meals’ taste are not compromised! The seeds also help maintain electrolytes to encourage hydration and the efficient absorption of nutrients. These are rich in omega-3s, antioxidants, fiber, iron, magnesium, and calcium.
This grain is highly water absorbent, with a delicious, nutty flavor and a pasta-like texture. Try adding it to salads, soups, and side dishes. It is sold in three forms: hulled, pearled, and pot. I recommend the pot barley—it retains its nutritive punch and is the easiest to work with.
Oranges are an well know for its excellent source of vitamin C. Did you know that it’s best not to peel and dispose of the pith (the white layer beneath the orange skin)? Because it contains pectin and vitamin C too. Oranges are also magnificent sources of vitamin A, B-complex vitamins, potassium, and calcium.
This vegetable is high in fiber, vitamins C, A, and B6, folate, calcium, iron, potassium, and magnesium and low in calories (One cup of cooked okra is only 36 calories). Many people do not prefer okra because of its slimy consistency, but you can alleviate the goo factor by adding it to soups and stir-fries.
The bulk that is favorite in your breakfast table. Add chia seeds to your oatmeal, other than fruits. Oatmeal has 6 grams of protein per serving and contains phosphorous, potassium, selenium, manganese, and iron. This really makes you feel full. Oats also protect your cardiovascular system: A study published in the American Journal of Lifestyle Medicine found that oatmeal lowers cholesterol and reduces the risk of heart disease.
6. Brussels Sprouts
Brussels sprouts, part of the cabbage family, have enough hydrophilic fiber to keep you full for hours. It is also a food recommended by the American Cancer Society because it contains chemicals that can stimulate enzymes in the body that detoxify carcinogens. Brussels sprouts can be steamed, sautéed, or roasted, but never overcook them because they’ll lose their flavor and nutritional value.
7. Kidney Beans
All beans are highly hydrophilic foods. They are beneficial for health because it decreases the risk of coronary disease. Use beans instead of meat or tuna fish for the protein in your favorite salad. But consider the amount if you have high uric acid.
Fruits containing pectin, like apples and pears, are very water absorbent. They help with our digestion, lowers cholesterol, and regulates the body’s absorption of sugar. Just like apple, you can eat the pear’s skin because it contains the antioxidant quercetin.
Very high in fiber, chickpeas will keep you full for hours. For a snack, I love grabbing some crudités veggies and spreading them a chickpea spread made with roasted chickpeas. You can also enjoy this by making a hummus.
This is a gelling agent made from seaweed. Agar consists mostly of hydrophilic fibers that reabsorb glucose in the stomach, quickly pass through the digestive system, and then inhibit the body from retaining and storing excess fat and is widely used in Southeast Asia. Others make delicious pudding using agar because it’s easy to prepare and have no more than 50 calories per serving.
Nori is a dried seaweed used to wrap sushi. This is around 35% fiber, most of which is hydrophilic. It’s sold in thin, flat sheets at health food stores that you can munch on even without sushi.