Lose Weight with High Fiber Foods

Edited by Donna, Eng

Eating high fiber foods can help you lose weight and trim inches from your waist.

Eating high fiber foods helps you lose weight because:

  • Although fiber is a carbohydrate, found in fruits, whole grains and carbohydrates, it isn't easily digested by your body, which in turn burns a lot of calories
  • High fiber foods block the sugars, starches and carbs in other foods, which helps to regulate blood sugar levels and prevent the insulin resistance that causes weight gain
  • Fiber acts like a big broom, sweeping debris, mucus and waste out of the colon, which aids your digestion and gives you a flatter tummy
  • Fiber also swells up like a sponge in your intestines, soaking up toxins and gathering excess water that might be making you look fat
  • It has the ability to speed up elimination, which means that if you are ingesting toxins that they eliminated quite quickly from your body
  • High fiber foods tend to have more vitamins and minerals because they tend to be the plant-based foods rather refined foods, animal proteins or starchy foods.

High Fiber Foods That Facilitate Weight Loss

High fiber foods facilitate weight loss.

These foods are readily available to everyone and are listed in order of those richest in fiber. Eating high-fiber foods can cause a weight loss two pounds a week or more, especially if you are following a sensible diet and exercising every week.

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  1. 1
    Eat cooked split peas, which have 16.3 grams of fiber per cup. Split peas are a protein-rich source of fiber can be used as a base for soups stews, gravies as well as vegetable and meat loaves and patties. Split peas are also the basis of a dal or dhal, the spicy Indian gravy, which tastes great over roasted vegetables like cauliflower, carrots and broccoli. Split peas are very filling and taste great when seasoned heavily with fat-burning spices such as curry, cinnamon, chili peppers and garlic.
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  2. 2
    Eat cooked lentils, which have 15.6 grams of fiber per cup. Lentils can be used as stews, soups or served in as a side dish. Lentils can also be used to make vegan patties, especially when they are mixed with groundnuts, herbs and lemon juice.
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  3. 3
    Eat cooked black beans, which have 15 grams of fiber per cup. Black beans go well in just about any type of chili, soup or stew. They can be eaten cold as a side dish, added to side dishes or shaped into patties combined with lemon and herbs.
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  4. 4
    Eat cooked lima beans, which have 13.2 grams of fiber per cup. Lima beans can be boiled or steamed and added to soups, stews an salads. They can be served cold as a side dish. Lima beans can be pureed with garlic and spices to make a warming, high-fiber soup. They also go well with bacon or they can be stir-fried with olive oil with leeks.
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  5. 5
    Eat one cup of chickpeas, also known as garbanzo beans at 12.5 grams of fiber per serving. Garbanzo beans can be consumed as a snack fried in olive oil and spices, as a dip, in a soup or added to salads, stews and chilies. Chickpeas are the basis for the famous Middle Eastern dip known as hummus.
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  6. 6
    Eat one cup of white beans, also sometimes called navy beans, to receive 11.5 grams of fiber. Navy beans are versatile and can be added to dips, stews, soups and chilies.
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  7. 7
    Eat artichokes, which have 10.3 grams of fiber per roasted medium-sized vegetables. They are best drizzled with olive oil and roasted in the oven with lime garlic and black pepper. Artichokes are also very good for individuals who suffer from high blood sugar.
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  8. 8
    Eat half a cup of raw edamame beans to receive 9 grams of fiber. Edamame greens are full of fiber. They are usually eaten straight from the pod with a bit of salt, pepper and vinegar. They can also be added to salads and rice dishes. They can also be pureed with garlic and lemon and made into a dip that can be served with a tortilla chip.
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  9. 9
    Eat fresh cooked green peas, which contain 8.8 grams of fiber per cup. Peas are great as a side dish, pureed into a soup, made into a dip or added to a salad. Peas also go great in pasta and rice dishes and they go very well with canned tuna, cheese and macaroni. Be sure to use fresh peas, which are filled with omega-e acids and protein, helping to fill you up and help you lose weight. Avoid using canned peas, which are too high in sodium and may cause weight gain.
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  10. 10
    Eat chia seeds, which have 5.5 grams of fiber per tablespoon. Chia seeds swell up when added to water and turn into a gel. Chia is a great source of vegan protein that helps thicken smoothies and puddings. It can also act as a replacement for eggs in cakes and cookies, thus lowering the cholesterol of those treats.
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  11. 11
    Eat steamed or boiled broccoli at 5.1 grams per cup. Broccoli can also be added to soups, stews, egg dishes, rice dishes and salads. Broccoli can also be added to green drinks and smoothies.
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  12. 12
    Eat Brussels sprouts at 4.1 grams per cup. Brussels sprouts are a member of the cabbage family and also contain sulphuric compounds that help plant friendly bacteria in the intestines. This bacteria aids with digestion, which in turn can also assist with weight loss by making the process of nutrient absorption more efficient.
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  13. 13
    Eat a cup of raw raspberries, which contain 8 grams of fiber per cup. You can also add raspberries to cereals, oatmeals, salads and smoothies to up your intake of fiber.
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  14. 14
    Eat a cup of blackberries, which contain 7.6 grams o fiber per cup. Blackberries can be added to smoothies, salads, fruit soups, yogurt, oatmeal and pork dishes.
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  15. 15
    Eat half of a raw avocado, which contains 6.7 grams of fiber. Avocados can be added to smoothies, salads and soups.
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  16. 16
    Eat a whole pear, which contains 5.5 grams per medium fruit. Pears can be added to smoothies, salads, fruit salads and desserts. You can also caramelize pears in honey or sugar. Remember to eat them with the peel on so that you can enjoy all of their benefits.
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  17. 17
    Eat a cup of bran flakes at 7 grams per cup. It is best if you don't sweeten the bran flakes with sugar. You can also add bran flakes to smoothies and bread or muffin recipes to the mix.
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  18. 18
    Eat a cup of cooked pearled barley, which is worth six grams of fiber. Barley can also be served as a salad or added to stews, soups and baked dishes.
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  19. 19
    Eat a cup of oatmeal, which is worth 4 grams of fiber per cup. You can add oatmeal to breads, cookies and smoothies and you can also eat it with a high-fiber fruit, like raspberries in the morning.
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  20. 20
    Two tablespoons of ground flaxseeds (also known as flaxseed meal) is worth 3.8 grams of fiber. Flaxseeds can be easily added to smoothies, cereals, baked goods, soups salads and any kind of savory meat dish. Flaxseeds can also be sprinkled on single servings of vegetables.
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  21. 21
    Eat popcorn at 3.5 grams per 3 cup serving. Regular corn is also quite rich in fiber at 2 grams per regular cup, but a bit starchy for those dieters with metabolic disorders that need to avoid foods that quickly raise their blood sugars. Popcorn is less glycemic and an excellent diet food as long as you do not overload it with butter and salt, which increases the amount of fat and sodium in it.
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  22. 22
    Eat a handful of almonds, which contains about 3 grams of fiber. Almonds are an ideal snack food for dieters because they contain essential fatty acids, which are good for weight loss and protein, which helps stave off hunger pangs for hours.
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Tips and Tricks

Be sure to eat the peel on the fruit to get the most fiber.

  • Women need at least 25 grams of fiber a day to stay healthy and men should have at least 38 grams.
  • The most fiber resides in the pith, peel and membranes of citrus fruit so eat as much as the white part of the fruit as possible
  • Eat apples, pears and other fruits unpeeled so you can benefit from the fiber
  • If you eat potatoes or sweet potatoes, clean them well and eat them with the skin on
  • When you add fruits like kiwi, pears or apples to your blender, leave the skin on to take advantage of the additional fiber
  • There is quite a bit of fiber in grated citrus peel, so the more that you use in a dessert, smoothie or drink, the more fiber you are adding to your diet
  • Make sure that you drink a great deal of water when eating fiber to help prevent constipation and cramps
  • Eating a lot of fiber may not be suitable for individuals with colitis or IBS and irritate the condition
  • Pureeing vegetables does not take away from their fiber contact and it makes them easy to add to soups, casseroles and baked recipes

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Categories : Weight Loss

Recent edits by: Donna

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