35 High Fiber Foods That You Should Eat for Weight Loss

High Fiber Foods Items for weight loss

Our food habits are ever-changing and with the change in the food habits we always end up consuming less amount of fiber. We need everything fast in this era, so are our foods. Fast food is becoming a trend that leads to a low fiber diet. Fiber is a very important part of our meal. The low fiber in our diet will lead to less energy level and we will also face difficulties in losing weight.

Luckily there are some foods that are rich in fiber. Everyone must include these high fiber foods on their menu. According to a recently published report, women need 21 to 25 grams of total dietary fiber, while men should consume 30 to 38 grams. We made this list of High Fiber Foods for your health benefits. But before that, you should know what high in fibers really means.

What is High in fiber?

First of all, you should know what is high in fiber means. The fibers are the indigestible portions of the food. They lower cholesterol levels, prevent constipation and keep your blood sugar stable. High-fiber foods are also rich in nutrients and low in calories.

There are two components in fibers: Soluble Fiber and Insoluble Fiber. Both fibers are forms of carbohydrates that come from plants. But unlike other carbohydrates, fiber can’t be broken down by our digestive system and neither absorbed. They remain in the same form from our plate to the toilet seat.

The difference between soluble fiber and insoluble fiber is that the soluble fiber dissolves in water and turns into a gel-like slush inside the digestive system. This results in a prolonged feeling of fullness. Insoluble fiber doesn’t dissolve in water which helps in excrement.

Now, let’s talk about the high-fiber diet. We have divided this list of high fiber foods into 5 parts; High-Fiber fruits, High-fiber vegetables, high fiber dry fruits and seed, high fiber cereals, and high fiber snacks. You can choose your favorite high fiber foods from this list and include them your daily diet. These high fiber foods can help you in losing weight.

High Fiber Foods List 

Below is the list of foods that are high in fibers. Do read the full details of every food (description written below the table).

List of high fiber foods
> High Fiber Fruits
1. Avacado
2. Pears
3. Apple
4. Bananas
5. Raspberries
6. Guava
7. Oranges
8. Pomegranates
-> High Fiber Vegetables
9. Carrots
10. Sweet Potatoes
11. Artichoke
12. Beets
13. Collard Green
14. Green Peas
15. Broccoli
16. Spinach
17. Kale
-> High Fiber Dry Fruits, Nuts and Seeds
18. Split Peas
19. Pistachios
20. Dried Frigs
21. Almonds
22. Pumpkin Seeds
23. Chia Seeds
24. Flax Seeds
25. Dates
26. Dried Coconuts
-> High Fiber Cereals
27. Corn Barn
28. Oats Barn
29. Cracked Wheat or Dalia
30. Brown RIce
31. Barley
32. Kidney Beans
33. Lentils
-> High Fiber Snacks
34. Popcorns
35. Cocoa Powder or Dark Chocolate

If you are searching for what foods are high in fiber then you are at the very right place. Below we have listed some of those foods which are high in fibers. Keep reading to know about them in detail.

High Fiber Fruits:

Below are the high fiber fruits that you should take daily. These fiber-rich fruits make your belly full for a long time and help in weight loss. There are some fruits which can help you in weight loss.

high fiber rich fruits

Note: Here is the complete fruit diet plan to help you in weight loss.

1. Avocado

Quantity: 100gm
Dietary fiber: 7 g

Just a single big avocado contains more than 10 grams of fiber. Avocados are highly rich in fiber and must be taken on regular basis. Avocados are creamy fruits and one can have it in various forms. You can prepare avocado toasts, they are very delicious and my personal favorite.

2. Pears:

Quantity: 100gm
Dietary fiber: 3.1 g

Pears decrease the risk of diabetes and heart disease and promotes a healthy complexion, increased energy, and a lower weight. The 100gm of a pear contains 3.1gm of fibers. Along with fiber, a pear contains vitamin C, vitamin K, potassium, calcium, iron, magnesium, riboflavin, vitamin B-6, and folate. So, do include this fruit in your daily diet.

3. Apple:

Quantity: 100gm
Dietary fiber: 2.4gm

Apple is the most favorite fruit in the entire world. No one can deny its health benefits. Even there is a famous quote about Apple “An apple a day keeps the doctor away.” 100gm of an apple contains 2.4gm of fibers.

Also read, Benefits of Apple Cider Vinegar

4. Bananas:

Quantity: 100gm
Dietary fiber: 2.6 g

If you want to eat something fruity which contains a high amount of fiber, you should definitely go for a banana. Bananas are filling and help in increasing the energy level. Having just a medium size banana will give your body more than 3 grams of fiber. Try making bananas a part of your daily diet. Apart from fiber, bananas also contain potassium and other essential nutrients.

5. Raspberries:

Quantity: 100gm
Dietary fiber: 7 g

Raspberries are rich in vitamins, antioxidants, and fiber. 100gm of raspberries contains 7gm of fibers which is very high proportion. You can say that the 20% of berry’s total weight is dietary fiber.

6. Guava:

Quantity: 100gm
Dietary fiber: 5 g

Guava is an amazing fruit with many beneficial properties. It is a good source of energy, dietary fiber, calcium, phosphorus, magnesium, iron, and potassium. It also contains vitamins like Vitamin A, vitamin C, vitamin B6, folate, thiamine, niacin, and riboflavin. 100gm of Guava contains 5gm of dietary fibers.

7. Oranges:

Quantity: 100gm
Dietary fiber: 2.4 g

Having just 100gm of orange gives around 2.4 grams of fiber. Oranges are rich in fiber content and help in accelerating weight loss as well. Having at least an orange a day is essential for people trying to lose weight. Also, make sure that you eat a peeled orange.

8. Pomegranates:

Quantity: 100gm
Dietary fiber: 4 gm

The Pomegranate contains vitamin C and antioxidants, fiber and it has anti-inflammatory properties. This fruit helps in protecting against disease, like certain cancers and Alzheimer’s. Talking about fibers, 100gm of Pomegranates contains 4gm of dietary fiber.

High Fiber Vegetables:

Here is the list of high fiber vegetables. You can have them raw, cooked or steamed. Every form of them is nutritional. If you want some best vegetable recipes you can check this link.

high fiber vegetables

9. Carrots:

Quantity: 100gm
Dietary fiber: 2.8 g

Including carrots in your diet becomes a must when you are trying to shed those extra pounds. Apart from helping in the process of weight loss, carrots are a rich source of fiber and provide our body high amount of fiber. Crop some carrots or take them as they are (just make sure that they are clean) and have them as a filling snack.

10. Sweet potato:

Quantity: 100gm
Dietary fiber: 3 g

One medium-sized sweet potato contains around 3.8 grams of fiber and they taste amazing when baked. A food rich in fiber content helps you to feel full without increasing the amount of calorie intake. If you have a sweet potato instead of regular potatoes, you are consuming fewer calories.

11. Artichoke:

Quantity: 100gm
Dietary fiber: 5 g

Artichokes are the rich source of fiber, vitamins, calcium, iron, zinc, sodium, potassium, manganese, phosphorus, and zinc. They are low in saturated fat and cholesterol which helps in healthy living. 100gm of Artichoke contains 5gm of fibers.

12. Beets:

Quantity: 100gm
Dietary fiber: 2.8 g

Beet comes on the world’s healthiest food list. It has anti-cancer benefits and fiber-related benefits. 100gm of beets contains 2.8gm of dietary fiber. It has high insoluble fiber which helps in digestion and smooth motion.

13. Collard greens:

Quantity: 100gm
Dietary fiber: 4 gm

Collard comes in the family of cabbage and kale. 100gm of Collard green gives around 4gm of directory fibers. Both raw and cooked collards are significant sources of dietary fiber. Collards are high in folate, potassium, calcium, iron and vitamins A, C and K. It also helps in weight loss.

14. Green Peas:

Quantity: 100gm
Dietary fiber: 5 g

From fresh green peas to dried peas, all forms are full of fiber. Green peas have around 30% of fibers. It also has a combination of antioxidant and anti-inflammatory phytonutrients. Green peas are also a very good source of vitamin K, manganese, B1, copper, vitamin C, phosphorus, folate, vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium, and choline.

15. Broccoli:

Quantity: 100gm
Dietary fiber: 2.6 g

Broccoli is a very good source of vitamin A, vitamin C, iron, potassium, and fiber. It is nutritious whether you eat it raw or steamed. Even its stem has fiber content. 100gm raw broccoli contains 2.6gms of fibers and 100gm cooked broccoli contains almost 5gm of fibers. Broccoli is one of those vegetables that help you in controlling your weight.

16. Spinach:

Quantity: 100gm
Dietary fiber: 2.2 g

If we talk about spinach then the first thing that strikes on our mind is “Popeye, the sailor man” cartoon. Popeye taught us in our childhood that spinach is a powerful food. We must eat spinach. Well, talking about its nutrition, Spinach has Vitamin A, D, C, B-12, B-6, Calcium, Magnesium, Iron, Potassium, and fiber. 100gm of spinach contains 2.2 gm of fibers.

17. Kale

Quantity: 100gm
Dietary Fiber: 3.6 g

Kale is a member of the cabbage family. it consists of Vitamin A, Vitamin K, Vitamin C, Vitamin B6, Manganese, Calcium, Copper, Potassium, and Magnesium. It also contains vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus.

High Fiber Dry Fruits, Nuts and Seeds:

Dry fruits, nut, and dry seeds act as a mini-meal between your meals. They are very nutritious and helps in providing the right amount of vitamins and minerals to the body. Some of the dry fruits have high fibers. Here is the list of high fiber dry fruits.

High Fiber Dry Fruits

18. Split peas:

Quantity: 100gm
Dietary fiber: 26 g

Split peas contain a variety of nutrients, and they are protein-rich. Also, they are very low in fat which helps in reducing weight. If you are vegan or don’t want to include milk, egg, and meat as a protein source in your diet then split peas are the rescuer for you. You can replace them with split peas.

19. Pistachios:

Quantity: 100gm
Dietary fiber: 10 g

Pistachios are tiny nuts which are not only high in fiber content but are also tasty. Eating pistachios help in making our digestive system smooth and it is the perfect snack. Having just an ounce of this nut will give you around 2.8 grams.

20. Dried figs:

Quantity: 100gm
Dietary fiber: 2.9 g

Dried figs are very portable and you can always carry them with you wherever you go. Just a single fig contains around 1 gram of fiber and 20 calories. You can always mix figs with other nuts and can snack on them whenever

21. Almonds:

Quantity: 100gm
Dietary fiber: 12 g

We all know the benefits of eating soaked almonds in the morning. Almonds are also a rich source of fiber. You can get 12gms of fiber in 100gms of almonds.

22. Pumpkin Seeds:

Quantity: 100gm
Dietary fiber: 18 g

Many of us throw away the pumpkin seeds without knowing about its nutritional values. I bet you after reading this you will never do that again. Pumpkin seeds are rich in potassium, sodium, Vitamin A, Magnesium, Iron, Calcium, and fibers. It contains anti-oxidants and it also reduces the risk of certain cancers. The whole pumpkin seeds contain about 5.2 grams fiber in an ounce.

23. Chia Seeds:

Quantity: One Ounce
Dietary fiber: 11 gms

The Chia seeds are rich in omega-3 fats, protein, vitamins, minerals, and fibers. One Ounce (28gms) of chia seed contains approx 11gms of fibers. Regularly eating chia seeds can improve skin, digestive system, heart, diabetes. It even controls aging and helps in weight loss.

24. Flax Seeds:

Quantity: 100gm
Dietary fiber: 27 g

Flax seeds are a great source of dietary fibers but Low in Carbohydrates. Therefore, it helps in weight loss. 100gms of Flax seeds contains 27gms of fibers. It is rich in manganese, thiamine, magnesium and plant-based omega-3 fatty acids. It also helps in making Skin and Hair healthy.

25. Dates:

Quantity: 100gms
Dietary fiber: 8 gms

Each date contains nearly 1.6gms of fiber. They are an excellent natural source of insoluble dietary fiber. Dates also contain potassium, manganese, magnesium, copper, niacin, vitamin B6, and pantothenic acid. It gives you instant energy whenever you feel low.

26. Dried Coconut:

Quantity: 1 cup of shredded dried coconut
Dietary fiber: 25 g

Coconut is a rich source of fiber and fat. It’s rich in vitamins, folate, potassium, iron, phosphorus, and magnesium. 1 cup of shredded dried coconut contains 25 grams of fibers which a very high amount. But remember it is also high in fat and carbohydrates. So, avoid taking much quantity.

Also, Read 10 Best Foods for Healthy Skin

High Fiber Cereal:

Breakfast is the very important meal of your whole day. There are some high fiber cereals that can help you in weight loss while keeping your stomach full. These all are very healthy and also helps in proper digestion. Below is the list of high fiber cereals. You can also take some of them for your dinner.

High Fiber Cereal

27. Corn Bran:

Quantity: One cup
Dietary fiber: 6 grams

Corn bran cereal is among one of the most widely popular breakfast cereals. One cup of corn barn contains 6gms of dietary fibers. It is also low in calorie and fat. That’s why it is recommended to take corn barn for breakfast if you are planning to lose weight.

28. Oats Barn:

Quantity: 100gm
Dietary fiber: 15 g

Start your day with 100gm of raw oats barn as it contains around 15 grams of fiber. Oats are useful for maintaining healthy heart conditions as well. If you consume oats on a regular basis you will notice visible fall in your cholesterol level.

29. Cracked Wheat or Dalia:

Quantity: 100gm
Dietary fiber: 18 g

Daliya is famous Indian food. Indian takes it for their breakfast in sweet as well as salty forms. 100gm of cracked wheat contains 18gms of dietary fibers.

30. Brown Rice:

Quantity: 100gm
Dietary fiber: 1.8 g

Brown rice is high in insoluble fiber. 100 grams of brown rice contains 1.8gms of fibers. It improves regularity and relieves constipation. Dietitian always recommends eating brown rice instead of white rice.

31. Barley:

Quantity: 100 gms
Dietary fiber: 17 gms

Barley is an excellent source of fiber content. It also contains vitamins, antioxidants, chromium, phosphorus, magnesium, niacin, and more. 100gms of barley can give up to 17gms of fiber. It is one of the best High Fiber Foods.

32. Kidney Beans:

Quantity: 100gm
Dietary fiber: 25 g

Kidney beans are low in fat and rich in complex carbohydrates, minerals, proteins, and vitamins. It is high in fibers as 100gms of kidney beans contains 25gms of fibers. Kidney beans lower cholesterol and reduce heart disease risk.

33. Lentils

Quantity: 100gm
Dietary Fiber: 8gm

Lentils are the most nutritious foods on earth. They’re very rich in protein, fiber and loaded with many important nutrients like Niacin, Vitamin B6, Folate, Pantothenic acid, Iron, Magnesium, and Phosphorous. There are many types of lentils available in the market and all of them are nutritional as well as cheap.

Read More: List of 10 Best Foods For Healthy Hair

High Fiber Snacks:

People generally take fast-foods as snacks while enjoying parties or movies. But this leads to weight gain. There are some high fiber snacks that can keep you full and also maintain your weight. Below is the list of high fiber snacks that you can take any time.

High Fiber Snacks

34. Popcorn:

Quantity: 100gm
Dietary fiber: 13 g

If you are someone who is not very much into fruits and vegetables, you can always have popcorns. Popcorns contain a high amount of fiber and can be taken during a weight loss diet as well. Popcorns are made out of whole-grain thus they contain a decent amount of fiber. Just make sure that you are eating air-popped popcorns to avoid any unnecessary calories.

35. Cocoa powder or Dark Chocolate:

Quantity: 100gm
Dietary fiber: 7 g

This one is quite shocking, right? But cocoa powder contains a decent amount of fiber. While you are on a diet you certainly cannot have chocolates but you can always mix in some cocoa powder in your protein shake. This will cut the craving as well as provide your body with the needed amount of fiber.

Read More: 10 Best Foods to Eat for a Healthy Liver

So, these are some of the foods that you can have while you are on a diet and want to increase the amount of fiber intake. These food items are easily available and one can take them on a regular basis. Make them a part of your diet and do not forget to share your experience with us.

Stay healthy and Stay Happy 🙂

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Owner & Editor of OptimisticGirls, Deepika has 8 years of experience in the digital marketing space specializing in the subjects of Technology, Natural Skincare & Haircare, Home Remedies, and Travel. She is the Digital Marketing Manager at Techlomedia Internet and writes tech-based articles on techlomedia.in.

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