Best High Fiber Foods You Must Eat For Weight Loss

8 min readMay 7, 2021

Eating foods rich in soluble fiber may help you lose belly fat. Soluble fiber helps keep your gut bacteria healthy and promotes overall fat loss by reducing your appetite. Fiber is the carbohydrate or starch that our bodies cannot digest. Fiber acts like a broom to sweep out the digestive tract.

Fiber Benefits

Helps maintain bowel health.
Lowers cholesterol levels.
Helps control blood sugar levels.
Aids in achieving a healthy weight.
Helps you live longer.
Also, protects you from Type2 diabetes.

There are 2 types of fiber. One is Soluble Fiber and the other is Insoluble Fiber.

Soluble and insoluble fibers have unique benefits. As soluble fiber(fiber)dissolves, it creates a gel that may improve digestion in a number of ways. Soluble fiber may reduce blood cholesterol and sugar. It helps your body improve blood glucose control, which can aid in reducing your risk for diabetes.
Insoluble fiber (dietary fiber)attracts water into your stool, making it softer and easier to pass with less strain on your bowel. Insoluble fiber can help promote bowel health and regularity. It also supports insulin sensitivity, and, like soluble fiber, may help reduce your risk for diabetes.

Fiber is very crucial in day to day diet for a healthy lifestyle. Eggs, chicken, whole grain bread, fruits, assorted vegetables, lentils, and rice are some of the foods that are rich in fiber. Like adding fiber with protein to your diet is essential to promote weight loss. Too much fiber is also not good for your health.

Too much fiber in the diet can cause bloating, gas, and constipation. A person can relieve this discomfort by increasing their fluid intake, exercising, and making dietary changes. These uncomfortable side effects of excessive fiber can occur when someone eats more than 70 grams of fiber a day. 70 grams is the limit of intake but an average of 25 grams for women and 35 grams for men per day is enough. Try to divide it with the overall diet every day. Side tip-try to use calorie counting apps to track your daily fiber intake to prevent the problems mentioned above.

1. Navy Beans

Navy beans, also known as haricot beans, are a great source of fiber, B vitamins, and minerals. 100 grams of cooked navy beans contain roughly 10.5 grams of dietary fiber and 8.3 grams of protein. Which will help you in your weight loss journey.

2. Lentils

Lentils are also a good food product for your diet. Brown, green, yellow, red, or black lentils are low in calories, rich in iron and folate, and an excellent source of protein. They pack health-promoting polyphenols and may reduce several heart disease risk factors. They’re easily cooked in 5–20 minutes, which like soaking reduces their antinutrient content. It has 116 calories and contains 7.9 grams of fiber and 9.2 grams of protein.

3. Avacado

Avacado is very healthy because it is very rich in Vitamin C, Vitamin E, B Vitamins, Magnesium, and Potassium. In fact, avocados are richer in potassium than bananas. Avocados can lower cholesterol and triglyceride levels. It is loaded with heart-healthy monounsaturated fatty acids. 100grams of avocado contains 6.7 grams of fiber and 2grams of protein. It contains 160 calories.

4. Split Peas (cooked)

Split Peas are made from the dried, split, and peeled seeds of peas. Being rich in fiber and protein, a split pea can help you a great deal in your weight loss efforts. Even a small portion of this food is filling as it makes you feel fuller for longer. Plus, it is nutritious as it is rich in vitamins B1, B5, K, and folate, iron, magnesium, zinc, and it is also free of fat. 100 grams of split peas contains 8.3 grams of fiber with a total of 118 calories.

5. Oats

Whole Oats are rich in antioxidants, including Avenanthramides. Oats can improve blood sugar control and it is very filling and may help you lose weight. They contain a powerful soluble fiber called beta-glucan, which has major beneficial effects on blood sugar and cholesterol levels.

According to the SA Food Tables, uncooked oats will provide you with 420 kcal 100g and cooked oats contain 66 kcal with 10.1 grams of fiber per 100grams.

6. Raspberries

Raspberries provide potassium, essential to heart function, and proven to lower blood pressure. The omega-3 fatty acids in raspberries can help prevent stroke and heart disease. They also contain a mineral called manganese, which is necessary for healthy bones and skin and helps regulate blood sugar. It contains 7 grams of dietary fiber, 1.2 grams of protein with a total of 54 calories per 100 grams.

7. Pomegranate Seeds

Pomegranate is good for blood circulation. Regular consumption of pomegranate not only increases blood circulation but also increases the RBC count in your blood. It keeps your heart healthy, good for the heart, and keeps you away from diabetes. It also has Anti-cancer properties in it. It consists of 5 grams of dietary fiber,1.7 grams of protein with a total of 83 calories per 100 grams

8. Broccoli

Broccoli is a good source of fiber and protein. It also contains iron, potassium, calcium, selenium, and magnesium as well as the vitamins A, C, E, K, and a good array of B vitamins including folic acid. It contains around 4 grams of fiber, 2.4 grams of protein per 100 gram with a total of 35 calories per 100grams. It is a good choice as it is low in calories.

9. Rolled Oats

Benefits include lower blood sugar and cholesterol levels, protection against skin irritation, and reduced constipation. In addition, they are very filling and have many properties that should make them a weight loss-friendly food. It contains 10 grams of fiber, 13 grams of protein per 100 gram with a total of 379 calories per 100grams.

10. Almonds

Almonds contain lots of healthy fats, fiber, protein, magnesium, and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. They can also reduce hunger and promote weight loss. It contains 11 grams of dietary fiber, 21 grams of protein per 100 gram with a total of 500 calories per 100grams. It is high in calorie value. so plan your diet considering the high-calorie level.

11. Chia Seeds

According to the American Society for Nutrition, chia seeds provide insoluble fiber which helps keep you fuller longer and bulks up a stool to prevent constipation. They also deliver healthy fats, protein, and cell-protecting antioxidants. Chia seeds are a good source of calcium. It contains the highest value of dietary fiber in this list with a total of 34 grams of dietary fiber, 17 grams of protein per 100 gram with a total of 486 calories per 100grams. Just like before, It is high in calorie value. so plan your diet considering the high-calorie level.

12. Popcorn

A perfect movie-time snack. who doesn’t love popcorn? In addition to fiber, popcorn also is a good source of polyphenols, which are antioxidants that have been linked to better blood circulation and digestive health, as well as a potentially lower risk of certain cancers. Another health benefit of popcorn is its high satiety. It contains 10 grams of dietary fiber, 7.5 grams of protein per 100grams, and a total of 557 calories. It also has 7 grams of saturated fat and 9 grams of trans fat per 100grams. So limit yourself from overeating popcorn and plan your diet accordingly.

13. Acorn Squash

Acorn squash is rich in nutrients, such as fiber, vitamin C, potassium, and magnesium. It also packs many beneficial plant compounds, including carotenoid antioxidants. As a result, acorn squash may promote overall health and protect against certain chronic conditions like heart disease and type 2 diabetes. It contains 4 grams of dietary fiber, 1.2 grams of protein per 100grams, and a total of 53 calories. Try considering this in your diet as its calorie value is low.

14. Flax Seeds

Flax Seeds are loaded with nutrients, high in Omega-3 fats, rich sources of dietary fiber, protein, lignans(which may reduce cancer risk). Flax seeds also reduce cholesterol levels and lower blood pressure. It contains 27 grams of dietary fiber, 18 grams of protein per 100grams and it has a whopping 500 calories per 100 gram. Try to be wary of your maintenance calorie level while you add this to your diet.

15. Black Beans

Black beans are rich in fiber and protein. But the downside is, it also contains a high-calorie value. 100 grams of black beans give 15.2 grams of fiber and 21.6 grams of protein with a total of 371 calories. You can add this to your salad or you can add it to your dinner. But try to plan your diet accordingly so you won’t reach your maintenance calorie.

16. Sunflower Seeds

Sunflower seeds are high in protein and rich in healthy fats, as well as antioxidants that can lower your risk of developing serious conditions. It is rich in Vitamin B1, Vitamin B6, Vitamin E, Iron, Zinc, Manganese, Copper, and Selenium. 100 grams of sunflower seeds contains 9 grams of dietary fiber, 19 grams of protein, and a total of 546 calories.

17. Fresh Coconut

Rich in fiber and MCTs, coconuts may offer a number of benefits, including improved heart health, weight loss, and digestion. But there is a downside to it which is saturated fat, so you should eat it in moderation. Overall, unsweetened coconut meat makes a great addition to a balanced diet. 100 grams of fresh coconut contains 9 grams of dietary fiber, 3.3 grams of protein, and a total of 354 calories and 30 grams of saturated fat.

18. Blackberries

Blackberries are rich in vitamin C. Just one cup of raw blackberries has 30.2 milligrams of vitamin C. They are high in fiber, Vitamin k, Manganese. Blackberries boost brain and oral health. 100 grams of blackberries contains 5.3 grams of dietary fiber, 1.4 grams of protein, and a total of 43 calories.

19. Dark Chocolate

You didn’t expect this, didn’t you? Yes, dark chocolate is very nutritious. It is a powerful source of antioxidants. It also improves blood flow and lowers blood pressure. It raises HDL and protects LDL From Oxidation. It may also reduce the risk of heart disease, acts as a shield, and protects your skin from the Sun while improving brain functions. 100 grams of dark chocolate contains 7 grams of dietary fiber, 4.6 grams of protein, and a total of 546 calories.

20. Kidney Beans

Kidney beans are an excellent plant-based source of protein. They’re also rich in various minerals, vitamins, fibers, antioxidants, and other unique plant compounds. Therefore, these beans may aid weight loss, promote colon health, and moderate blood sugar levels. 100 grams of kidney beans contains 6.4 grams of dietary fiber, 8.7 grams of protein, and a total of 127 calories.

Bottom Line:

Fiber is an important nutrient that may promote weight loss, lower blood sugar levels, and fight constipation. Most people don’t meet the recommended daily intake. If your trying to lose weight adding fiber to your diet is very crucial. some of the listed products are even high in protein. Adding these to your diet can promote weight loss and muscle growth at the same time.

Be productive and efficient to reach your weight loss goals. I wish you good luck in your weight loss journey.