Eating high-fiber foods is an essential part of any weight loss plan.
Fiber helps you feel full and satisfied for longer, which can help you keep your appetite in check.
There are a variety of high-fiber foods that you should be incorporating into your diet if you want to lose weight!
#1 Beans
Adding beans to your diet is a great way to help you lose weight!
Beans also contain high amounts of fiber that will help keep you feeling full for longer periods of time.
Beans are great for weight loss because they contain high amounts of fiber, protein, and folic acid.
These three components aid in weight loss by helping your body feel fuller for longer periods of time so that you’re less likely to snack on high-calorie foods between meals or binge eat because you are starving hungry.
High protein helps promote weight loss by increasing muscle mass or calories utilized in the day; this also builds up stores of energy that is released when needed to maintain
Beans also contain soluble fiber, helping to regulate blood sugar levels.
The high fiber content of beans also helps to lower cholesterol levels.
Find high fiber beans here:
- Black Turtle Beans
- Cannellini Beans
- Chickpeas (Garbanzo)
- Pinto Beans
- Great Northern Beans
- Kidney Beans
#2 Oatmeal
Oats are high in soluble fiber, making them a great food to eat if you’re trying to lose weight.
Soluble fiber is found in oatmeal and other high-fiber foods like beans, fruits & vegetables; it helps with losing weight by slowing down digestion so that your stomach feels full for longer periods of time.
For some people, high-fiber foods like beans, fruits, and vegetables can be high in calories.
When this happens, it’s useful to swap out those high-calorie options for lower-calorie versions.
If you want a high-fiber breakfast food that is low in calories, try adding oatmeal!
Oatmeal contains soluble fibers which help with weight loss by making you feel full for longer.
Find high fiber oatmeal here:
- Quick-cooking oats
- Old fashioned, steel-cut or Irish oatmeals
- Oat bran cereal
- Rolled oats (not instant)
#3 Fruits and Vegetables
Fruits and vegetables are high in fiber and high in water content, so they are great for weight loss.
Fruits and vegetables contain high amounts of fiber that can keep you feeling satisfied; this will help prevent snacking on high-calorie foods between meals.
If you’re not following a balanced diet with enough fruits & vegetables, it may be difficult to achieve weight loss goals.
Fiber from fruits and vegetables can also help you feel fuller for longer periods of time and keep blood sugar levels steady.
It's important to eat a variety of high-fiber fruits and vegetables.
Find high fiber fruits and vegetables here:
- Apples
- Apricots
- Avocado
- Bananas
- Broccoli, raw or cooked with no added fat or sugar – Brussels sprouts, raw or boiled without any butter/oil in water
- Carrots, raw or cooked without any butter/oil in water
- Grapefruit (and grapefruit seed extract)
- Grapes
- Kiwi fruit (also high in vitamin C and other nutrients)
- Limes
- Mangoes, with the skin removed for a low calorie high fiber snack
- Nectarines, with the skin removed for a high fiber low-calorie fruit option
- Oranges (high in vitamin C and other nutrients)
- Papaya (also high in vitamin A, beta carotene, and potassium)
#4 Whole Grains With Bran or Germ Intact
Whole grains contain high amounts of fiber that can keep you feeling satisfied; this will help prevent snacking on high-calorie foods between meals.
Studies show that high-fiber diets may help lower the risk of metabolic syndrome, high cholesterol levels, and high blood sugar.
A good way to get high-fiber high-protein whole grains is to buy foods with bran or germ still intact.
Some examples of high fiber, high protein whole grains are:
- Brown rice
- Oats (not instant)
- Whole wheat bread, English muffins, or bagels with high fiber content
- Barley, high in soluble and insoluble fiber
- Quinoa
#5 Nuts
Nuts are high in fiber, high in healthy fats, and contain a wide variety of other important nutrients.
Studies show that eating nuts may be beneficial for weight loss and high-fiber diets may help lower the risk of high cholesterol levels.
Find high fiber nuts here:
- Almonds
- Hazelnuts (filberts)
- Cashews, high in fiber and unsaturated fat – the best of both worlds!
- Pistachios, high in fiber and a good source of protein
- Walnuts
- Peanuts (technically not a nut, but high in fiber)
- Peanut butter (technically not a nut either – high in protein and healthy unsaturated fat)
#6 Berries
Berries are high in fiber, high in antioxidants, and high in vitamin C.
If you're not following a balanced diet with enough fruits & vegetables, it may be difficult to achieve weight loss goals.
Berries' high fiber, high antioxidant, and high vitamin C content can help you feel full for longer periods of time and keep high blood sugar levels steady.
Find high fiber berries here:
- Blackberries (also high in vitamin A)
- Blueberries (also high in protein and vitamin C)
- Cranberries (also high in antioxidants that may help fight cancer)
- Strawberries (also high in vitamin C and potassium)
Conclusion
Did you know that beans are a great source of fiber and protein, both of which help you feel full for longer?
Oatmeal is rich in soluble fiber, helping to lower cholesterol levels and regulate blood sugar.
Fruits and vegetables contain high amounts of fiber that can keep you feeling satisfied.
Whole grains with bran or germ intact have natural sources of dietary fiber.
Nuts are a good source of healthy fats as well as being packed with fiber.
Berries are an excellent weight-loss food because they're low-calorie but still loaded with antioxidants like resveratrol—a powerful phytonutrient found mostly in grapes skins!
Eating high-fiber foods can be the key to losing weight without trying too hard.