15 High Fiber Foods for Weight Loss: Nutritional Facts

Fiber-rich Foods to Lose Weight and Excess Fat

by Saima
High fiber foods for weight loss

How would you feel if you get a magical pill that enhances your metabolism, make you feel more satiated, improve your health and complexion along with losing weight? Although there isn’t any such pill, there is a magical food nutrient called fiber.

About 68% of the US adult population is overweight.

Studies have revealed that more fiber intake helps decrease body weight and fat content. Taking enough dietary fibers hinders the rising obesity-related problems among people. So, you must fit them into your weight loss diet plan. In this blog, we’ve provided a list of dietitian-approved high fiber foods for weight loss that can be exceptionally good to include in your daily diet plan. So, let’s have a look!

What are Different Types of Dietary Fiber?

There are 2 main types of dietary fiber that are mentioned below:

  • Soluble or Fermentable fiber

Soluble fiber dissolves in water and appears in the form of a gel-like substance. Due to its gel-like consistency, it hinders the absorption of bad cholesterol from the intestines into the blood. Examples of soluble fiber-rich foods are oats, beans, barley, and fruits such as oranges, apples, berries, pears, peach, etc.

Soluble fiber intake is essential for remarkable health benefits such as better cardiac health and well-managed blood sugar level. You have to increase the soluble fiber intake when planning for a weight loss diet.

Studies recommend taking 5-10 grams of fiber in a daily diet plan to reduce the LDL cholesterol level in the body up to 3-5%.

  • Insoluble Fiber

Insoluble fibers do not dissolve in water and passes through the bloodstream un-dissolved. This type of fiber is good for the proper functioning of the colon and serves as a bulking agent (stool content enhancers). Examples of insoluble fiber-rich foods are whole wheat flour, potatoes, legumes, nuts, and certain vegetables.

How Soluble Fiber Help you Lose Weight?

Fiber-rich food induces weight loss by playing following vital roles in the body:

  • Fiber-rich food passes through the digestive system slowly and semi-digested. Gut microbiomes reside inside your digestive system. In large intestine, gut micro-biomes or gut flora feed on soluble fiber and grow as well as convert fiber into usable energy form.
  • Fiber help satiate your body and cause a feeling of fullness in the stomach; thus reducing hunger pangs. That’s why you eat less and lose weight.
  • Fibers detox the body and remove wastes from the body. Insoluble fibers bulks up the stool and soluble fibers induce an easy passage by softening the stool.
  • Eating fiber-rich diet provide less or no calories to the body but makes you feel full; inducing weight loss and fat burning.

List of High Fiber Foods Sources for Weight Loss

You must add high-fiber foods for weight loss in your daily routine, in the form of regular meals, snacks, or smoothies. Try to increase your water intake while enhancing the fiber content. In this way, you can protect yourself from any side effects of the abrupt rise of fiber level in the body.

Be careful while increasing the fiber content in your diet as an abrupt increase may cause abdominal cramps and bloating.

If you are looking for foods high in fiber but low in calories then check this list of 15 high fiber foods that are ideal to lose weight.

1.     Black Beans

Black beans are rich in fiber as well as a great source of protein especially for those who are targeting weight loss. These are loaded with iron and soluble fiber but low in calories that making them ideally good to lose weight. Soluble fiber helps to reduce your craving. Thus, your stomach finds enough time to digest the consumed foods and absorb their nutrients.

A ¾ cup serving of black beans contains 5.4g of soluble fiber.

Food Serving Size Dietary Fiber %DV
Black beans (no salt), cooked, boiled 100g 8.7g 35%

2.     Brussels Sprouts

This may be considered a magical food source filled with vitamins and minerals. Brussels sprouts are also having various cancer-fighting agents. The high soluble fiber content may be used as food by your gut bacteria.

A half-cup serving of Brussel sprouts contains 2g of soluble fiber.

Food Serving Size Dietary Fiber %DV
Brussel sprouts boiled and drained (no salt) 100g 2.6g 10%

3.     Broccoli

Broccoli is low in calories and contains a profuse quantity of vitamin C, potassium, and folate. Moreover, it is also rich in antioxidants and fat-burning phytochemicals that help you to fight certain infections. Broccoli is a nutrient and fiber-rich food which supports gut bacteria. Thus you feel fresh and healthy by consuming this vegetable at least 1 time a day.

Broccoli-high fiber foods for weight loss

A half-cup serving of cooked broccoli contains 1.2-1.5g of soluble fiber.

Food Serving Size Dietary Fiber %DV
Broccoli boiled and drained (no salt) 100g 3.3g 13%

4.     Turnip

Turnips are rich in potassium, calcium, and some vitamins such as vitamin K and C. It contains elevated fiber content and low calories. It helps to inhibit fats accumulation in the body. A half-cup serving of cooked turnip contains 1.7g of soluble fiber

Food Serving Size Dietary Fiber %DV
Cooked and boiled with salt 100g 2g 8%

5.     Pears

Pears along with peel is perfect for your weight loss plan due to having a high quantity of vitamin C, potassium, and certain antioxidants.  Sometimes, you may feel its laxative effects because it contains a high fructose and sorbitol content. So, you must take this according to your general health and body requirements.

The major portion of the fiber is in its peel so try to consume pears with their peel. One medium pear with skin contains 1.1 to 1.5g of soluble fiber

Food Serving Size Dietary Fiber %DV
Pear with peel 1 medium 4.4g 18%

6.     Kidney Beans

Kidney beans are an excellent source of complex carbohydrates, proteins, and dietary fiber. They are having good content of calcium and iron as well as soluble fiber. If you feel any discomfort or bloating by consuming it, then limit its use and gradually increase its uptake.

¾ cup serving of cooked kidney beans contains 2.6 to 3g of soluble fiber

Food Serving Size Dietary Fiber %DV
Cooked, boiled with salt 100g 6.4g 26%

7.     Figs

Dry fruits intake such as figs and prunes can dramatically enhance your fiber content in the body. So, it is ideally good for people suffering from constipation or obesity. These are rich in potassium, calcium, vitamin B, and magnesium.

Figs as high fiber foods for weight loss

Add a small serving size of these to your daily diet plan to keep your good digestive health and bowel movement. For centuries, people are using dried figs as a home remedy to relieve constipation issues. Be careful in taking figs as too much of this may cause cramping or diarrhea.

¼ cup serving of dried figs contains less than 1.9g of soluble fiber

Food Serving Size Dietary Fiber %DV
Dried figs 100g 9.8g 39%

Be cautious about dry fruits or nuts intake if you are planning to lose weight as it should be added in your diet not more than ¼ cup per serving.

8.     Apricot

Apricots have fewer calories and more vitamin A and C content. The major portion of the fiber in apricots is in the form of soluble fiber. So, they can help for your good digestion and cardiovascular health.

3 apricots with skin contain 1.4g of soluble fiber

Food Serving Size Dietary Fiber %DV
Apricot 35g 0.7g 3%

9.     Apple

Apple is an ideal choice for keeping your good digestive health. It is high in fiber content so it may be good or enough to eat at least one apple a day. Most weight loss diet plans include apples in either breakfast or lunchtime. Moreover, it reduces the risk of many chronic diseases such as chronic liver and kidney disease.

One medium-sized apple with skin contains 1g of soluble fiber.

Food Serving Size Dietary Fiber %DV
Apple without skin 1 medium (161g) 2.1g 8%

10.  Carrots

Carrots are economical to use but excellent to improve your digestive system, eyesight, cardiovascular system, cholesterol level, and many other health benefits. These are rich in beta carotenes that convert into vitamin A. This vitamin A is essentially good for your eyes, especially night vision.

A half-cup serving of cooked carrots contains 1.1g of soluble fiber

Food Serving Size Dietary Fiber %DV
Carrot cooked with salt 100g 3g 12%

11.  Flaxseeds

Flaxseeds are rich in fiber as well as omega-3 fatty acids so considered an incredible food to reduce the risk of high cholesterol. They can be consumed directly with water or after soaking in water overnight.Fiber rich food-Flaxseeds

By utilizing soaked flaxseeds, you can improve your digestive health thus, the digestion process may become easy.

One tablespoon of flaxseeds contains  1.1g of soluble fiber that making it an ideal choice for people aiming for weight loss.

Food Serving Size Dietary Fiber %DV
1 tablespoon whole flaxseeds 10g 2.8g 11%

12.  Hazelnuts

Hazelnuts are a scrumptious type of nuts that are rich in unsaturated fats, iron, vitamin E, and thiamine. They reduce your risk of cardiac issues by lowering the LDL content (bad cholesterol) in the body.

¼ cup serving of hazelnuts without shells contains 1.7g of soluble fiber

Food Serving Size Dietary Fiber %DV
Hazelnuts dry roasted without salt 100g 9.4g 38%

13.  Grapefruit-Excellent Source of Fiber for Weight Loss

Grapefruit for fiber

One medium-sized grapefruit contains almost 4 grams of fiber. It is an excellent choice for a weight loss plan if you like its somewhat bitter or vinegary taste. It is goods in both forms whether taking it as a whole or its juice. However, you can sprinkle some honey drops on it for your taste

14.  Oats

Oats are the most common cereal choice for breakfast. They contain beta-glucan (a type of soluble fiber) that are linked to well-managed cholesterol and blood sugar level in the body. Studies suggest that 3g of oat beta-glucan in a day may decrease the risk of heart problems.

¾ cup of oat bran cooked turnip contains 2.2g of soluble fiber

Food Serving Size Dietary Fiber %DV
Cooked oats One cup (234g) 4g 16%

15.  Barley

Barley puffs up on cooking and controls your blood sugar level and cholesterol. It is also rich in beta-glucan that is linked to reducing the risk of heart problems. You can select this as your breakfast cereal in replacement for white bread.

A half-cup serving of cooked barley contains 0.8g of soluble fiber

Food Serving Size Dietary Fiber %DV
Barley cooked 1 cup (157g) 6g 24%

Can you lose weight by eating high-fiber foods?

Yes, you can definitely reduce weight by taking high-fiber foods in your diet. Fiber-rich foods stay in your stomach for a little longer period that’s why you don’t feel food cravings for a considerably extensive time. Moreover, high fiber fruits and vegetables have fewer calories so it is an ideal choice for people intending to lose weight. Taking fiber-rich foods helps to remove fats from your digestive system quickly so, fewer fats can be absorbed.

High-fiber Foods Chart for Weight Loss

List of high soluble fiber foods

How Much Fiber Do I Need a Day?

According to the Dietary Reference Intakes, fiber adequate intake (AI) for women is approximately 25g fibers intake while 38g per day in men. The prescribed amount of dietary fibers intake is 14g per 1000 calories per day. However, this amount may vary depending upon your general health condition, age, gender, and daily physical activities.

How Much Fiber Do I Need for Weight Loss?

Soluble fiber intake helps to reduce the weight that eventually lowers your LDL Even a decrease of 10 pounds of weight may cause improved HDL content in the body. So, studies suggest taking 30g of fiber per day may help you to decrease your weight and improve the body’s insulin response. However, this value may change depending upon the health condition, age, or physical activities.

According to the National Institutes of Health, 5-10g of fiber intake per day helps to reduce 3-5% of low-density lipoprotein (LDL- a form of bad cholesterol) content in the body.

“Consult your doctor to identify your BMI and ideal weight and adjust your diet and physical activities accordingly. If you fall in the category of obese people then losing 10% of your current weight may be considered as achieving your first milestone in a healthy way. A much safer way to reach your ideal weight is to lose 1-2 pounds of weight per week. “

Quick Tips to Maximize Fiber Intake from Food

  • Always try to consume whole fruits instead of fruit juices as they contain many folds more fiber as compared to juices.
  • Take breakfast cereals such as oatmeal or oat bran having 3-4g fiber per serving.
  • Add whole fruit chunks in your cereals such as peach, apple, berries, or banana to enhance the fiber content of food.
  • You can add beans or lentils to your salad that will help you lose weight as well as boost up the energy level of your body.

Concluding Remarks

Fiber-rich foods are excellent for your overall health and wellness. High fiber foods for weight loss are recommended by dietitians but still, more in-depth research is needed to fully understand their role in losing weight. An appropriate way to be healthy and active with a well-managed weight is to avoid processed and packaged foods and add natural fruits or vegetables to your daily diet plan.

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