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Top High Fiber Foods For Weight Loss

Adding more fiber to a diet not only helps the digestive system function properly, it also helps to reduce the risk of diabetes, heart disease, certain types of cancers and it helps to manage weight. Fiber should be an important element of your diet when weight loss is your objective. To help you choose the best foods to manage your waist, this article looks at, specifically, high fiber foods for weight loss.

The dietary fiber is a complex carbohydrate, also known as roughage. It is the indigestible part of plant foods.

The richest fiber foods, in addition to the complex carbohydrate are also high in antioxidants and other phytochemicals. The health benefits of this wonderful nature’s gift, besides weight loss, are just too important and too numerous to ignore.

Yet, although women need about 25 grams of dietary fiber and men need about 38 grams of it daily for optimal health according to WebMD, North Americans consume only a fraction of their daily requirements.


High fiber types of foods are quite prevalent, but sometimes it is very difficult to put them together and to meet our daily requirements. But for weight loss, you really need to be diligent and make sure to regularly include these super foods in your daily eating routine.

Fiber Foods For Weight Loss – Five Main Food Groups

To help you out, I have separated fiber-filled foods into 6 different groups: grains, legumes, nuts, green vegetables, colorful vegetables and fruits. The fiber-richest foods are listed at the top of each group. By going through the tables below choose the foods that most appeals to you and incorporate them into your weight loss meal plan.

Try to eat anywhere between 25 – 30 grams of fiber per day. Do not exceed 40 g, though! Otherwise you will feel discomfort such as bloating, gas and cramps. As well, excess may also interfere with the absorption of certain minerals.


high-fiber-grains-for weight-loss

* I have included Quinoa in the grain category of fiber foods for weight loss, although it is a seed. It has been referred to by the ancient Andeans (South America) as the “mother grain”. It is often used as a substitute for the wheat and rice grains. (Ref)



*Other beans such as kidney and navy beans have a similar content of fiber per cooked cup.

** Chia seeds have 11 grams of fiber per ounce (28 grams) which is 2 Tbsp. Find out more about chia seeds and explore chia seed recipes.

Legumes are very rich fiber foods. For your weight loss regimen there is plenty to choose from. For example, only one serving of lentils equals to 1/2 of your daily requirement of fiber.



Many of the nuts are rich in fat, so make sure you do not overindulge.

Green Leafy Vegetables

fiber foods for weight loss leafy veggies

Colorful Vegetables

colorful veggies


high fiber fruits chart

* Avocado is a fruit even though we often use it as a vegetable. The high fat content of avocados is nothing to worry about as its fat helps with weight loss.


I have provided you with a choice of 49 high fiber foods for weight loss to choose from. That’s a lot of variety and there is no reason, why you could not easily reach your daily requirement of fiber with these foods.


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