14 High Fiber Foods That Can Help You Lose Weight

14 High Fiber Foods That Can Help You Lose Weight

There’s no one-size-fits-all weight loss strategy that works for everyone. But when it comes to healthy eating, research suggests high fiber foods can help with weight loss. Fiber is believed to improve digestion and promote fullness — but most of us aren’t getting enough of it. Here are 14 high-fiber foods that may help you reach your weight loss goals.

(One important note: If you’re hoping that eating more fiber will help you lose weight, you’ll want to eat these high fiber foods instead of foods with little-to-no fiber — not in addition to them — so you’re not tacking on extra calories.)

For a chocolatey snack that packs in 7 grams of fiber, try Openfit Plant-Based Protein Shake! The 20 grams of pea protein are a nice bonus, too. Grab a tub today.

1. High-Fiber Bran Cereal

Serving size: 3/4 cup

Fiber per serving: 14.3 grams

Calories: 81

Think outside the cereal bowl: Sprinkle bran cereal over low-fat (2%) Greek yogurt and top with fresh berries for a nutrient-dense way to start your day. Standard wheat-bran flakes have closer to 5 grams of fiber per serving, so be sure to choose high-fiber varieties. And keep in mind cereal is a processed food, so look for short, clean-ingredient lists. Sprouted grains (like Ezekiel’s sprouted grain version) are a bonus.

 

2. Chia Seeds

Chia-High-Fiber-Foods

Serving size: 1 ounce (2 Tbsp.)

Fiber per serving: 9.8 grams fiber

Calories: 138

This superfood has garnered a lot of attention for the past few years — and for good reason. Chia seeds contain all nine essential amino acids (including ones we can’t produce on our own) plus calcium, potassium, and phosphorous. Add them to smoothies, salads, yogurt, oatmeal, or this yummy mini pecan pie recipe.

 

3. Navy Beans

Serving size: 1/2 cup, cooked

Fiber per serving: 9.6 grams

Calories: 127

Beans give you a big fiber bang for your calorie buck, along with some protein and complex carbs. Navy beans have the slight edge when it comes to fiber, but small white beans (9.3 grams) and yellow beans (9.2 grams) are close runners-up. Add any or all of these beans to a vegan chili or white chicken chili recipe.

 

4. French Green Beans

Serving size: 1/2 cup, cooked

Fiber per serving: 8.3 grams

Calories: 114

French green beans, a.k.a. haricot vert, are smaller and a bit more delicate in flavor than regular green beans. Serve them steamed and seasoned with lemon zest, lemon juice, and a sprinkle of sea salt; or stir-fry them with ginger, garlic, and honey for a sweet-and-salty side dish.

 

5. Raspberries

High Fiber Foods- Raspberries

Serving size: 1 cup

Fiber per serving: 8 grams

Calories: 64

Here’s a sweet and juicy way to help you to meet your fiber goal: Snack on raw raspberries, blend them into a smoothie, or add them to homemade ice cream. The tiny seeds might be annoying when they get stuck in your teeth, but that’s where the bulk of the fiber comes from in this fruit.

 

6. Lentils

Serving size: 1/2 cup, cooked

Fiber per serving: 8 grams

Calories: 115

Lentils have plenty of fiber and around 8 grams of protein per serving. They’re also relatively easy to cook and can be added to soups or salads. Try tasty, punchy flavor combinations like a cilantro and lime lentil salad or a jalapeño ranch rainbow bowl.

 

7. Canned Chickpeas

Serving size: 1/2 cup

Fiber per serving: 8 grams

Calories: 176

These beige beans can add fiber to your diet and satisfy your snack cravings. Craving something salty and crunchy? Pop some crispy roasted chickpeas in your mouth instead of reaching for potato chips. In the mood for a creamy dip? Nosh on crudités dunked in homemade hummus. (Try avocado hummus or black bean hummus when you want a slight break from tradition).

 

8. Blackberries

Serving size: 1 cup

Fiber per serving: 8 grams

Calories: 62

Not only are blackberries a great high fiber food, but they’re also a relatively low sugar fruit that provides important nutrients like potassium, vitamin A, and vitamin C. Add blackberries to a smoothie or yogurt, use them to garnish a healthy dessert, or snack on them by the handful. For a savory option, try blackberry spinach salad.

9. Black Beans

High Fiber Foods - Legumes

Serving size: 1/2 cup, cooked

Fiber per serving: 8 grams

Calories: 114

Black beans are one of the best vegan sources of protein — and you can use these versatile legumes to add extra fiber to so many different recipes. Create a burrito bowl with black beans and shredded chicken breast, dump them into a Southwestern salad, or make a batch of black bean chili.

 

10. Bulgur

Serving size: 1 cup

Fiber per serving: 8.2 grams

Calories: 151

If you haven’t used bulgur in recipes before, try it — this nutritious whole grain just might become your new favorite ingredient. Its texture is similar to couscous, and it cooks just as quickly. Add a cup of bulgur to roasted or grilled veggies, and drizzle with a teaspoon of olive oil and a bit of lemon or lime juice for a tasty brown-bag lunch.

 

11. Artichokes, cooked

Serving size: 1/2 cup, cooked

Fiber per serving: 7 grams

Calories: 45

A medium artichoke makes a simple and delicious side dish. This high fiber food is often served with melted butter, but for a healthier version, dip it in balsamic vinegar (or Greek yogurt mixed with lemon juice and garlic) instead. You can also use frozen or canned artichokes to add sunny flavor to a breakfast pizza or a chicken piccata.

 

12. Flax Seeds

Serving size: 2 Tbsp.

Fiber per serving: 5.6 grams

Calories: 110

Flax seeds add a complex, nutty flavor to foods, and they’re a simple way to sneak more fiber into any dish — along with some healthy omega-3 fatty acids. Blend two tablespoons into a superfood smoothie, or add flax seeds to your flour mixture when baking for a boost of fiber. You can even use flax meal as a breading to make healthier versions of your favorite fried foods.

Openfit Plant-Based Protein Shake

1 scoop, 140 calories, 7 grams fiber

vegan protein sources - openfit plant-based protein shake

Ok so this isn’t whole food, but we would be remise to leave Openfit Plant-Based Protein Shake off this list. For 140 calories per scoop you’ll get 7 grams of fiber, plus a delicious chocolate flavor and 20 grams of pea protein. To keep things quick and easy, combine it with some water and shake it up. Or, try it in any one of these delicious recipes!

Why Do You Need Fiber?

Okay, so why should you be consuming all these high fiber foods? Fiber — a form of carbohydrate found in plants that humans lack the enzyme to digest — supports healthy digestion and is believed to help us feel fuller on fewer calories. Research suggests fiber may even help support healthy blood sugar levels.

We know a high fiber diet may not be the sexiest diet plan out there. But if you’re looking for a simpler way to slim down and improve your health, eating more fiber may help.

High Fiber Foods-Oatmeal with Fruit

How Much Fiber Should You Eat?

According to the current Dietary Guidelines for Americans, women between the ages of ages 19 and 50 should aim for 25 to 28 grams of fiber daily. Men between the ages of 19 and 50 should aim for 30 to 34 grams each day.

Try to get the bulk of your fiber intake from whole food sources like fruits, vegetables, beans, and whole grains. If you want to make extra sure you hit your fiber goal, a supplement may help keep you regular while supporting your digestive health. (Before using a new supplement, talk to your physician.)

How to Eat More Fiber with Fewer Unpleasant Side Effects

Before you clean out the bean aisle at your grocery store, know that adding too much fiber to your diet too fast can make things a bit uncomfortable — for you and for those around you. All that healthy digestion means a high fiber diet can make you feel gassy, at least at first.

There are a few simple ways to minimize undesired turbulence:

  1. Soak dried beans and cook them thoroughly. This helps break down some of the gas-causing sugars known as oligosaccharides.
  2. While your gut adjusts, avoid other gas-inducing foods, such as carbonated beverages and sugar alcohols.
  3. Drink more water. This is crucial for keeping that soluble fiber moving through your gut, which will also help move that gas along and minimize bloating.

To ease into eating more fiber, figure out how much fiber your gut is used to getting each day by tracking your fiber intake over the course of a few “typical” days. After that, gradually add an additional 3 to 5 grams of fiber every few days, until you’re getting the recommended daily amount.

Here are a few ways to add 3 to 5 grams of fiber:

Elle Penner

About

Elle Penner is a registered dietitian, blogger, recipe developer, writer, and photographer. Keep up with her recipes and food adventures at accordingtoelle.com

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