If you’re on a weight loss journey, adding some fiber rich foods into your diet is a great place to start! There are so many benefits to adding fiber to your diet that it’s hard to see a reason why not to do it. Fiber plays a big role in weight management by making you feel full, regulating blood sugar levels, and supporting gut health. Some of these foods might even surprise you, I know I was. In my opinion, these are the best fiber rich foods for weight loss and being healthy in general.
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The benefits of high fiber foods.
Adding high fiber foods to your diet is a great way to give your weight loss journey a kickstart while reaping all the benefits they have to provide. I always make sure to add a variety of high fiber foods to my diet daily and my gut has never been happier.
- Helps you stay full: Fiber rich foods help you feel fuller for longer periods, reducing the likelihood of overeating and snacking on unhealthy foods.
- Supports digestion: High fiber foods help with regular bowel movements and prevent constipation, which is important for maintaining a healthy digestive system.
- Regulates blood sugar levels: Soluble fiber slows down the absorption of sugar into the bloodstream, preventing spikes and crashes in blood sugar levels, which can help control cravings and regulate appetite.
- Supports gut health: Fiber acts as fuel for beneficial gut bacteria, promoting a healthy balance of gut flora and reducing inflammation, which is linked to weight gain.
- Low in calories: Many fiber rich foods are low calorie high volume foods, allowing you to eat larger portions without consuming excess calories, making it easier to create a calorie deficit for weight loss.
- Reduces visceral fat: Visceral fat, which surrounds the organs in the abdominal cavity, is linked to various health risks, including obesity. Fiber has been shown to reduce visceral fat accumulation, promoting a healthier body composition.
Great fiber rich foods for weight loss.
Foods that are high in fiber aren’t the only way to start on your weight loss journey, but it’s a good place to start. Having a good, balanced diet is important when trying to lose weight or have a healthier lifestyle. Adding a good fiber supplement to your diet won’t hurt either! These are some of my favorite options when it comes to high fiber foods, I’m sure you’ll love them too!
RELATED: 11 Best Healthy Snacks To Give You Energy.
1. Raspberries.
I was surprised about this one, I knew that raspberries are low in calories, but I initially didn’t know they were high in fiber. A study shows that just one cup of raspberries contains an impressive 8 grams of fiber, around one-third of the recommended daily intake for adults. By adding raspberries to your meals or snacks, you can help curb cravings, stay fuller for longer, and support your weight loss efforts in a deliciously satisfying way.
Plus, raspberries are low in calories and packed with vitamins, minerals, and antioxidants, making them a perfect snack without all the added calories and guilt. Raspberries have so many other benefits too, that adding them to your diet will benefit you in more ways than one.
2. Apple.
I love adding grated apples into every single thing I bake to give it an extra fiber boost. Apples are packed with both soluble and insoluble fiber and just one medium-sized apple contains about 4 grams of fiber, making it a convenient and nutritious option for curbing hunger cravings and supporting your weight loss goals. The thing I love most about apples is that they have a natural sweetness that can help satisfy sugar cravings without the need for processed snacks or desserts. With their low calorie count, high fiber content, and packed with vitamins and antioxidants, they make for a great ingredient in any meal or just as a snack!
3. Chia seeds.
Chia seeds are one of the most versatile seeds you can find and are called a superfood for good reason. These tiny seeds are packed with fiber, with just one ounce containing 11 grams of fiber, making them one of the richest plant-based sources of fiber available. Chia seeds are also rich in omega-3 fatty acids, protein, and antioxidants, further boosting their nutritional value. They can be added to your diet in a few different ways, but I love Chia Pudding the most.
If you don’t know what I’m talking about, you’re missing out on life! They might not seem very filling, but these small seeds may just surprise you! They make for a great breakfast or snack on the move and you can find some great containers online.
RELATED: The Best Fruits To Juice And Why They’re Healthy.
4. Brown rice.
While the calorie difference between white and brown rice isn’t that extreme, the nutritional value is worlds apart. Unlike refined white rice, brown rice retains its outer bran layer, which is rich in fiber, vitamins, and minerals. With approximately 3.5 grams of fiber per cooked cup, brown rice gives you a significant portion of your daily fiber intake, helping you feel full for longer and keep digestion in check.
Brown rice also has a lower glycemic index compared to white rice, meaning it doesn’t cause rapid spikes in blood sugar, making it a stable energy source that keeps you satisfied for longer. If yo’re trying to lose weight but don’t want to feel like you are starving yourself, brown rice is a great fiber rich foods for weight loss.
5. Avocado.
Avocado is one of the most used ingredients when it comes to eating healthy and I can see why. One medium-sized avocado contains around 10 grams of fiber, approximately one-third of the recommended daily intake for adults. Packed with monounsaturated fats, avocados can help lower bad cholesterol levels and reduce the risk of cardiovascular disease. Their rich nutrient profile, including vitamins E, C, K, and B vitamins, supports immune function, skin health, and hair vitality.
Avocados are also a great source of potassium, which helps regulate blood pressure and maintain proper muscle function. When it comes to avo I would still suggest keeping moderation in mind. The only downside is that they go off quickly, but using an avocado saver can help with that.
6. Sweet potato.
Sweet potatoes might have become my new addiction, well, sweet potato fries anyway! In the air-fryer of course. Packed with both soluble and insoluble fiber, sweet potatoes help keep you feeling full and satisfied for longer periods, reducing the likelihood of overeating. A medium-sized sweet potato contains approximately 4 grams of fiber. Sweet potatoes are rich in vitamins, minerals, and antioxidants, making them a nutrient-dense option on this list of fiber rich foods for weight loss. There are so many great ways to add sweet potatoes to your diet.
Ways to enjoy sweet potato:
- Roast sweet potato wedges with olive oil, salt, and pepper for a side dish or snack.
- Mash boiled sweet potatoes with a touch of cinnamon and a drizzle of honey.
- Add diced sweet potato to soups, stews, or chili for an extra boost of fiber and vitamins.
- Bake whole sweet potatoes and top them with Greek yogurt, chopped nuts, and a sprinkle of cinnamon.
- Incorporate grated sweet potato into pancake or waffle batter for a delicious and nutritious twist.
- Make sweet potato toast by slicing sweet potatoes lengthwise and toasting them until tender, then topping with avocado, eggs, or nut butter.
- Blend cooked sweet potato into smoothies for added creaminess and nutritional benefits.
RELATED: The 13 Best High Volume Low Calorie Foods You’ll Love.
7. Lentils.
These tiny legumes are packed with both soluble and insoluble fiber, making them a great addition to any diet aimed at losing a few extra pounds. With more or less 15.6 grams of fiber per cooked cup, lentils give you a hefty dose of fiber. The high fiber content in lentils slows down digestion, stabilizes blood sugar levels, and reduces hunger cravings, making it easier to stick to your weight loss goals. Lentils are also low in calories and fat while being rich in protein, making them a nutrient-dense option.
8. Oats.
Oh, the popular oats. Oats have been a staple in diet plans aimed at losing weight. Loaded with soluble fiber, oats are not only incredibly filling but also help regulate blood sugar levels, keeping cravings at bay and promoting a steady energy supply throughout the day. One cup of cooked oats contains around 4 grams of fiber, which is a pretty good helping of fiber. Oats are one of those versatile ingredients that you can add to pretty much everything and anything.
Oats are packed with vitamins, minerals, and antioxidants, including manganese, phosphorus, magnesium, and zinc, and can contribute to overall well-being and immune function. Oats also contain beta-glucan, a type of soluble fiber that has been shown to reduce blood sugar levels and improve insulin sensitivity.
Carrot cake baked oats recipe to try:
- 1 cup rolled oats
- 1 cup grated carrots
- 1 cup unsweetened almond milk (or any milk of your choice)
- 1 tablespoon maple syrup or honey (optional)
- 1 teaspoon vanilla extract
- 1 teaspoon ground cinnamon
- 1/4 teaspoon salt
- 2 egg whites.
Mix all the ingredients together and bake in the oven for 20-30 minutes. For an added topping you can mix fat-free cottage cheese and sweetener to taste to imitate the icing.
9. Spinach.
While spinach might not look like much, it sure is! Spinach is low in calories and high in essential vitamins and minerals, and an excellent source of dietary fiber. With about 2.4 grams of fiber per cooked cup, spinach gives you a significant portion of your daily fiber needs in a single serving. Spinach is also rich in antioxidants and other beneficial compounds that support health and well-being. Spinach can add a splash of freshness to any meal and so much more, and that’s why I’ve grown to love spinach so much.
10. Quinoa.
Following a gluten-free diet, quinoa has become my favorite of the high fiber foods in my diet and most probably a lot of other health-focused people, with about 5 grams of fiber per cooked cup. Quinoa is also a complete protein, containing all nine essential amino acids, which helps maintain muscle mass and keeps metabolism running efficiently during weight loss. No matter the type of food, quinoa can be used for sweet and savory dishes and they all taste delicious. Quinoa is a great alternative to starch without any of the added guilt or calories.
11. Almonds.
I always carry some type of nut in my snack box to stop me from snacking on anything unhealthy when hunger hits. With about 3.5 grams of fiber per ounce, almonds pack a good amount of fiber per ounce. Adding almonds to your diet can help prevent overeating and unnecessary snacking between meals. Almonds are also rich in healthy fats, protein, and vitamins, making them a good option for high fiber foods.
Other nuts you can try:
- Pistachios: Approximately 2.9 grams of fiber per ounce.
- Hazelnuts: Approximately 2.7 grams of fiber per ounce.
- Pecans: Approximately 2.7 grams of fiber per ounce.
- Walnuts: Approximately 1.9 grams of fiber per ounce.
- Brazil Nuts: Approximately 1.9 grams of fiber per ounce.
- Cashews: Approximately 1 gram of fiber per ounce.
Conclusion.
These fiber rich foods for weight loss can go a long way in supporting your weight loss efforts while ensuring that you stay satisfied and nourished. Remember to pair high fiber foods with plenty of water to aid digestion and maximize their benefits. No matter the type of diet you are following, make sure to find something that fits in with your life and not the other way around. The only way to really lose weight is to stay consistent and take it one day at a time.
Happy eating,
Your Wellness Warrior!