15 Best High Fiber Foods for Fast Weight Loss

15 Best High Fiber Foods for Fast Weight Loss

High fiber foods provide some of the most important substances that our bodies need to process food and the substance fills us up.

The good news is that foods high in fiber are so filling, they help with weight loss in the process.

15 Best High Fiber Foods for Fast Weight Loss

Fiber slows digestion and helps keep blood glucose levels steady for an extended period of time. And because it’s so filling and doesn’t cause a glucose roller coaster ride, it helps keep us from overeating (1).

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I’m sure many of the “diets” you’ve tried in the past made you feel hungry like fury! If you want to lose weight by eating and feeling full instead, you definitely need to get more fiber in your diet.

What is Fiber?

Fiber is an indigestible part of a plant that helps the intestines soak up water and “keep things moving,” if you catch my drift (2). Fiber is found predominantly in the following carbohydrates:

  • Fruits
  • Vegetables
  • Legumes
  • Whole grains

Just like you’ve always been told, a healthy portion of a food’s fiber is found in the peel, so eat the apple and potato skins! If you’re feeling adventurous, you can eat the fibrous peel of your kiwi and banana (3). Yes, really!

Fiber falls into one of two categories: it’s either soluble or insoluble. Soluble fiber dissolves in water, and some of it is broken down in the body. Insoluble fiber doesn’t dissolve in water and passes through the body almost entirely intact.

Key Point: Fiber is an indigestible part of a plant that fills you up and keeps you “regular.” The best sources of fiber are fruits, vegetables, and whole grains.

Benefits of High Fiber Foods

Studies show high fiber food lowers the risk of type 2 diabetes. Fiber moderates blood sugar levels, so it’s usually recommended as part of a diabetes prevention plan. (4).

Fiber also lowers cholesterol levels by sweeping it out of the body. As fiber moves through your body, it collects bile and cholesterol and pushes them outside the body, where I’m sure you’d rather they be (5).

Because it lowers cholesterol, blood pressure, and inflammation and regulates blood sugar, fiber also reduces your overall heart disease risk (6). Its heart-protective benefits make it a great choice for your everyday diet.

And of course, foods rich in fiber assist with weight loss, which is why we’re here talking about it. Because of its bulking effect, fiber makes you feel full so you don’t eat too much (7).

Key point: Fiber lowers your risk of type 2 diabetes, lowers cholesterol, reduces blood sugar, and fights inflammation. Its also your secret weapon for weight loss.

The Best High Fiber Foods

The Institute of Medicine recommends 25 grams of fiber per day for women ages 19-50 and 38 grams for men ages 14-50 (8).

Most people in the US don’t get enough, so chances are you aren’t either. To boost your fiber intake, here’s a list of some of the best high fiber foods:

#1. Boiled split peas, 16.3 grams per 1 cup serving

I know what you’re thinking. Peas, really? You’re not selling me on this whole fiber thing with foods like that, but hear me out. If fiber-rich foods for weight loss had a king, boiled split peas would receive the crown.

Split peas are a nutrition powerhouse! Legumes like split peas provide an excellent nutritional profile that make you feel full and satisfied.

high fiber foods

Aside from providing over half of your daily recommended amount of fiber, cooked split peas also contain considerable amounts of protein, vitamins and minerals.

They’re a substantial source of plant protein, with a higher satiating effect than meat (9).

#2. Lentils, 15.6 grams per 1 cup serving

Although we’ve already discussed how a fiber-rich diet supports weight loss, one study specifically shows that eating a serving of lentils every day leads to weight loss (10).

The participants in the study didn’t make any other adjustments to their diet aside from eating a serving of lentils every day.

I’m not saying lentils are a “miracle” weight loss cure, but the fact that you can simply add lentils to your diet and lose weight is very encouraging.

I’m a fan of any tweaks you can make to your diet and exercise regimen that will bring you closer to your goals.

Because of their mild taste, you can add lentils into so many dishes to boost fiber content. The hearty legumes absorb the taste of the foods they’re mixed with, so they never compete for flavor.

Crockpot Thai Curry Lentil Soup
This easy curried lentil soup in slow cooker recipe is just 166 calories per cup, and vegan!
Making crockpot curry lentil soup has never been easier… or more flavorful! Plus we've supplied you with extra toppings to jazz up your homemade lentil soup.
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Curried Lentil Soup in Slow Cooker

#3. Cooked black beans, 15 grams per 1 cup serving

Black beans were part of the same study as lentils that show legumes reinforce your weight loss efforts.

They help control your food intake and also significantly lower bad cholesterol levels.

In addition to their high fiber content, black beans provide a potent dose of flavonoids, which give them their deep dark color (11). Those antioxidants fight disease and perform anti-cancer functions in the body (12).

To maximize the benefits of black beans, prepare them with vegetables and seasonings, but don’t add a bunch of heavy ingredients.

Pair black beans with other nutrient powerhouses, like quinoa, to emphasize their health benefits. Black beans are very inexpensive, making it easy to lose weight without losing an entire paycheck.

Easy Taco Soup Recipe with Black Beans
This low calorie easy taco soup recipe with black beans and chicken is hearty and filling!
We use our famous homemade Taco Seasoning (featured on the Rachael Ray Show!) in this recipe, but you can use store-bought, or even ranch dressing mix in it's place for a taco soup with ranch seasoning.
Check out this recipe
Easy Taco Soup Recipe with Black Beans

#4 Cooked garbanzo beans, 12 grams per 1 cup serving

After reading this section, you’re going to want to put garbanzo beans, also known as chickpeas, into your regular rotation.

Chickpeas have a low glycemic index and a high fiber content, which is great for everyone, especially people with diabetes (13).

The high fiber, as we’ve mentioned, regulates blood glucose levels. The low glycemic load helps prevent a sharp rise in insulin. In other words, black beans are a great addition to a healthy diabetic diet.

Garbanzo beans are a superior source of protein for those on vegan and gluten-free diets. They also contain high levels of iron, B6, and magnesium.

To put chickpeas into your rotation, add them a topping to salads and cottage cheese, puree them into hummus, or bake them into snacks.

If you eat a vegan diet, make sure you combine chickpeas with a whole grain to get all your amino acids (14).

Vegetarian Salad with Protein
This vegetarian recipe for chickpea salad is the perfect packed lunch salad! Plus, it has 17.8 grams of protein!
You can easily toss this recipe together and take it to work. This vegetarian salad with protein is also a great side dish for any dinner!
Take this easy lunch salad with you for yummy a protein packed lunch salad that costs less than $3!
Check out this recipe
Healthy Recipe for Chickpea Salad

#5 Boiled artichoke, 10.3 grams per medium artichoke

A fiber superstar, the artichoke is the unsung hero of the produce aisle. I’m willing to bet you’ve never purchased a fresh artichoke before, but I’d challenge you to reconsider.

Even though they appear complex, they’re actually quite simple to prepare and delicious to eat (15).

If you’re still unsure about this vegetable, you can buy ready-to-eat artichokes in a can, jar, or frozen package. Just make sure you rinse them well before adding them to your meals.

And you’re going to want to start adding them to your meals, because artichokes are high in phenolic compounds (16), an antioxidant with anti-carcinogenic and anti-inflammatory properties (17).

This oft-ignored superfood deserves much more attention for its health properties than it gets.

Low Calorie Baked Artichoke Spinach Dip Recipe
This low calorie baked artichoke dip recipe makes a wonderful side dish, or appetizer on game day.
Serve it with chips and veggie sticks, and enjoy all the yummy artichoke dip flavors, without all the calories!
You get 1/3 cup of this artichoke and spinach dip, for only 118 calories! The traditional artichoke spinach dip has 400 calories for the same serving size!
Check out this recipe
Low Calorie Baked Artichoke Spinach Dip Recipe

#6 Avocado, 10 grams per 1 cup serving

Most often hailed for its healthy fat content, the avocado is a fiber champion too, to the tune of 40% of your recommended daily intake.

Eat an avocado on whole wheat toast for breakfast, and you should easily be able to reach your fiber goals for the day.

Avocados create a significant reduction in bad (LDL) cholesterol (18), even though they’re fatty.

They contain monounsaturated fatty acids, the type of fat that actually protects your body from disease.

Don’t think you’re doing your body a favor by scooping up your favorite guacamole with tortilla chips though, because the saturated fat in the chips negates the avocado’s heart-friendly benefits.

Slice your avocado up over salads, tacos, and sandwiches, or add it as a thickening agent to smoothies (check out my Avocado Detox Smoothie).

The Best Homemade Guacamole Recipe
This is the best homemade guacamole recipe! It's all natural, easy to make, and healthy.
When looking for the best recipe for guacamole, you want fresh ingredients. And this recipe for homemade guacamole is packed full of delicious, traditional fresh ingredients.
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The best homemade guacamole recipe

#7 Guava, 9 grams per 1 cup serving

If you’ve never tried guava before, this is your chance to try something new. Like guava, other tropical fruit such as mango and persimmons are high in fiber content to help you lose weight.

On top of fiber, guava contains antioxidants for free radical elimination, Vitamin C for immunity, and potassium for heart protection.

With its high nutrition content and low calorie profile, guava gives you more bang for your proverbial nutritional buck. What that really means is they’re weight loss friendly.

Studies show the exotic guava lowers blood pressure, lowers bad (LDL) cholesterol, and increases good (HDL) cholesterol (19).

You don’t have to travel to a tropical location to grab some heart-healthy guava. You can get them at most local grocery stores.

#8 Raspberries, 8 grams per 1 cup serving

I don’t know about you, but it doesn’t take much convincing to get me to eat raspberries, so I’m excited that they made our high fiber list.

Not only do raspberries have a satisfying amount of fiber in them, but they also have a high concentration of immune-boosting vitamin C.

Research provides compelling evidence about the health-protective benefits of raspberries. Raspberries are proven to help prevent obesity, protect the heart, reduce inflammation, and regulate blood sugar (20). Sweet!

I’m perfectly content eating raw raspberries straight out of the carton (or from the bush) or sprinkling them over my oatmeal. You can also buy them frozen and add them to your morning smoothie or infused water.

Raspberries and Cream Homemade Sorbet
This vegan raspberry sorbet recipe is made in a blender, making it easy and fast.
The healthy raspberry dessert can be made with fresh or frozen raspberries, making it a great low calorie dessert you can make any time of the year.
To make the raspberry ice cream vegan and also creamy, we use metaboliam boosting almond milk. It ads the perfect amount of creamyness without taking away from the sorbet consistency.
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#9 Whole wheat spaghetti, 6.3 grams per cooked cup

Spaghetti is a favorite comfort food for many Americans that they never grow out of, but with a few tweaks you can make it healthier.

To improve the fiber value of your spaghetti and create a heartier meal, all you need to do is switch out the white angel hair pasta for a whole-grain version (21).

The difference between white pasta and whole-grain pasta happens during processing. Whole grain noodles keep the grain’s protein intact. That same grain nutrient-rich protein is stripped to make regular spaghetti white (22).

You really don’t want to miss out on those benefits of the whole grain kernel. The kernel that makes the noodle brown is really filling, which is beneficial for weight control.

It also has a prebiotic effect, feeding your good gut bacteria and keeping it in balance.

Healthy Spaghetti with Veggie Bolognese Sauce
This healthy spaghetti recipe with hidden veggie bolognese sauce is just 390 calories for 2 large cups of pasta and veggie bolognese sauce.
You can cut the calories and carbs even more, by choosing a healthier spaghetti (we've given you 5 super-healthy options above) but we wanted to use a very common spaghetti for the nutrition to be more inclusive.
This low calorie spaghetti recipe is easy and delicious, and if you chop the veggies very small (as directed) no one will be able to tell it's mostly veggies.
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Healthy Spaghetti Recipe with Hidden Veggie Bolognese Sauce

#10 Pearled barley, 6 grams per cooked cup

Another fairly underrated, yet versatile whole grain, barley goes well with all kinds of dishes. With its high fiber content, it’s most notably used to bulk up soups.

In addition to fiber, barley is an excellent source of manganese and selenium. (23).

Numerous studies show barley’s ability to lower blood glucose and insulin levels, reduce blood pressure, and lower cholesterol and triglyceride levels (24).

Like all the foods in this list, barley slows digestion so you eat fewer calories. But it also has a notable ability to destroy visceral fat, the dangerous fat that surrounds your organs.

#11 Boiled broccoli, 5.1 grams per cooked cup

A diet rich in broccoli results in lower incidence of chronic disease, including cancer and cardiovascular disease. Don’t throw away the stem or leaves either, because the healing elements are present in them too. (25)

The same goes for other cruciferous vegetables too like cauliflower, cabbage, and kale. The same components (namely, the glucosinolates) in these vegetables help prevent cancer (26).

Your mom was right when she told you to eat your broccoli.

As much as you feel like protesting broccoli on principle, your whole body will thank you for the potent concentrations of vitamins C, K, and A, folate, and potassium.

For minimal calories, you get a whopping dose of phytonutrients, vitamins, minerals, and fiber (27).

Homemade Broccoli Cheese Soup Recipe {LOW CALORIE}
This low-calorie broccoli cheese soup recipe is easy to make, and a crowdpleaser!
Now you can make your own cream of broccoli cheese soup at home, for less calories, plus more nutrition.
Enjoy one cup of this delicious homemade broccoli cheese soup, for only 84 calories! I like to serve this alongside a salad, or… Because it's so low in calories, with some bread. You choose how you want to serve this low calorie cheese broccoli soup, either way it will be absolutely delicious!
Check out this recipe
Homemade Broccoli Cheese Soup Recipe

#12 Brussels sprouts, 3.3 grams per cup

Another cruciferous vegetable with anticancer properties, Brussels sprouts are rich in glucosinolates. They produce detoxifying enzymes that rid cells of toxins (28).

One of Brussels sprout’s most prominent nutrients is Vitamin K, coming in at nearly double your daily needs per serving. Its vitamin K and calcium content help keep your bones strong.

To bring out the best nutrient content in Brussels sprouts, it’s best to steam them.

Just make sure you don’t overcook them or you’ll cook the nutrients right out of them. You can eat them plain or mix them with a little bit of maple syrup and walnuts.

Sautéed Brussels Sprouts with Bacon Recipe {LOW CALORIE}
These Sautéed Brussels Sprouts with Bacon are only 124 calories and so easy to make!
You can find a similar recipe in the Holiday chapter of my best selling cookbook LOSE WEIGHT BY EATING. That recipe will celebrate the colors of Christmas with green Brussels sprouts and red bell pepper.
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Sautéed Brussels Sprouts with Bacon

#13 Chia seeds, 4g per tablespoon

Chia seeds offer a high fiber content in just one little tablespoon. No other ingredient on this list has a comparable fiber profile in relation to the serving size, so it’s a really easy way to add fiber to any meal with little effort.

One scoop of chia seeds also provides an excellent source of protein and omega 3s.

The tiny black seeds support the brain, reduce inflammation, and protect the heart (29). The way they soak up water into a gel-like substance shows you the kind of sustainable energy they provide.

Chia seeds are easy to throw into any meal.

Add a scoop to your morning smoothies or overnight oats for a nutrition boost. They’ve become quite easy to find in grocery stores, and you can usually find them in the baking aisle or bulk section.

Creamy Chia Seed Piña Colada Breakfast Shake
This Creamy Chia Seed Piña Colada breakfast shake tastes amazing, and has Chia seeds in it, which are one of the world’s most nutritious foods.
Soak the chia seeds in the milk overnight in the fridge. Blend with the pineapple, yogurt, coconut and coconut oil.
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#14 Swiss chard, 3.7 grams per cooked cup

Dark leafy greens like Swiss chard and collard greens are impeccable high fiber low calorie foods for your diet. When you follow a clean eating plan, you can have as many leafy greens as your heart desires.

Swiss chard is a prosperous source of antioxidants and vitamins to help fight disease.

One particular flavonoid in Swiss chard, syringic acid, is very efficient at regulating blood sugar. When you combine that flavonoid with the fiber content, you get a diabetic-friendly leafy green (30).

Although you’re probably not used to Swiss chard and have never gone out of your way to buy it, I hope this changes your mind. It’s a super easy vegetable to add to soups and salads.

You can also use the larger leaves as stand-in taco “shells” and “buns” to hold meat.

Green Vegetarian Shakshuka Recipe
This Green Vegetarian Shakshuka recipe is just 149 calories per serving! It makes a wonderful breakfast, brunch, or dinner!
I like to serve this green Shakshuka with feta recipe, with some artisan bread. Though it's wonderful with pita, pita chips, or just alone.
Because this easy Shakshuka Recipe is just 149 calories, you can enjoy 2 servings without hurting your diet!
Check out this recipe
Green Shakshuka with Feta

#15 Almonds, 3.5 grams per ounce

Nuts and seeds are great sources of fiber, but almonds happen to be the best source of fiber overall, ounce for ounce.

Just a small handful of almonds gives you not only fiber but also healthy fat, protein, vitamin E, calcium, riboflavin, niacin, and magnesium (31).

If you want to get the most out of your almonds, eat them with the brown skins intact. The skins hold 20 of an almond’s beneficial flavonoids. It’s best to eat the whole nut naked, without any additives like salt or oil.

You may have seen commercials or packaging labels that tout almond’s health benefits, and there’s good reason for that. Studies show that almonds significantly reduce your risk of heart disease.

Each weekly serving of nuts appears to reduce heart disease risk by 8.3%.

Healthy Almond Flour Cookies {LOW CALORIE}
These chewy chocolate chip cookies are just 146 calories, low carb, and gluten-free!
We used all natural zero calorie brown sugar to make the almond flour chocolate chip cookies low in sugar as well, without sacrificing flavor… you can use regular brown sugar should you desire.
Try these healthy almond flour cookies, they are big and chewy, and totally crave-worthy!
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Tips for Adding More Fiber to Your Diet

Now that we’ve built the case for the highest fiber foods, you might be wondering how to pad your diet with more of the nutrient. Eating clean is a natural way to get your essential nutrients, but you can still be more intentional about what you do with this high fiber food list:

Use fiber “fillers.” Foods like chia seeds, lentils, and barley are easy to incorporate into so almost any meal, adding extra fiber for minimal effort. Before you make dinner tonight (and any night), ask yourself if you can add one of the foods on this list to the meal to sprinkle in more fiber.

Drink water. In order for your system to use and process fiber properly, it needs adequate water. Drink at least half your bodyweight in ounces to maximize the full potential of fiber.

Reference this list. Keep this list of high fiber low carb foods handy when you’re meal planning or grocery shopping. It serves as a reminder to increase the fiber content in your meals.

Key point: Use high fiber foods to “fill” your meals and your belly. Don’t forget to drink adequate water to maximize the benefits.

Try This Fiber Packed Side Dish:

Sautéed Broccolini Recipe

Fiber Packed Broccolini and Hummus Side Dish

Lose Weight By Eating
This sautéed broccolini with hummus is the perfect way to enjoy baby broccoli!
The garlic and lemon sautéed broccolini is perfect to dip and smear into creamy hummus. And if you're looking for a healthy vegan dinner, make the entire recipe for yourself!
Between the salty hummus and the crunchy broccolini, this is the best broccolini recipe we've ever had… And we think you'll love it too!
5 from 30 votes
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Side Dish
Cuisine American
Servings 2 servings
Calories 135 kcal

Ingredients
  

  • 2 bunches Broccolini about 1 pound total
  • Olive Oil Spray
  • 4 cloves garlic thinly sliced
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 lemon juiced
  • 1/2 cup Homemade Hummus or store-bought
  • 2 tablespoons sliced olives optional

Instructions
 

  • Wash the broccolini in cold water and trim about 1/2-inch off the bottom of the stems.
  • Spray a large straight skillet with olive oil and heat over medium-high heat.
  • Add the Broccolini and sauté for 6-7 minutes, until the lightly charred.
  • Add the garlic, salt, and pepper.
  • Cook the garlic for 30 seconds, then add the lemon juice and cover the skillet.
  • Simmer in the lemon juice for 2 minutes, then move to two plates.
  • Add 1/4 cup hummus to each plate, top with olives and serve.

Nutrition

Serving: 1.5cupsCalories: 135kcalCarbohydrates: 15.2gProtein: 6.7gFat: 6.4gSaturated Fat: 1gCholesterol: 0mgSodium: 1416mgPotassium: 326mgFiber: 5.2gSugar: 1.2gCalcium: 60mgIron: 2mg
Keyword broccolini, hummus, Side Dish, vegan
Tried this recipe?Let us know how it was!

Conclusion

If you follow a clean eating plan that’s heavy in fruits, vegetables, and whole grains, you should be able to maintain adequate fiber intake. Track your food intake for a few days so you don’t have to guess, because

Although you can use fiber supplements to get more of the nutrient into your body, I recommend getting your fiber from whole foods. Fruits, vegetables, and legumes provide fiber inside of a complete package of phytonutrients and minerals instead of being in isolated form.

Fiber is important, and I might even go out on a limb and say “fiber is sexy.” Food high in fiber does so much good for the body, it’s very attractive. So, go give some love to the best foods with high fiber on this list and they’ll give you love back.

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References:

Most foods listed are from this chart: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948

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