{"id":3244,"date":"2025-01-19T11:07:34","date_gmt":"2025-01-19T11:07:34","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/13-fiber-rich-foods-to-support-weight-loss.html"},"modified":"2025-01-19T11:07:34","modified_gmt":"2025-01-19T11:07:34","slug":"13-fiber-rich-foods-to-support-weight-loss","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/13-fiber-rich-foods-to-support-weight-loss.html","title":{"rendered":"13 Fiber-Rich Foods to Support Weight Loss"},"content":{"rendered":"

There\u2019s no one-size-fits-all\u00a0weight loss strategy that works for everyone. But when it comes to healthy eating, research suggests high-fiber foods can help with weight loss as well as support overall health.<\/p>\n

\u201cDietary fiber plays many important roles in the scope of overall health such as promoting healthy gut bacteria balance and elimination of waste,\u201d says\u00a0Jamie Mok, M.S., R.D., RYT, a Santa Monica, California-based dietitian nutritionist.<\/p>\n

\u201cDietary fiber also slows digestion, which promotes satiety after eating, and helps support healthy blood sugar and cholesterol levels.\u201d<\/p>\n

Unfortunately, most of us aren\u2019t getting enough of it. In fact, 90 percent of women and 97 percent of men fall short of USDA daily recommendations for fiber intake.<\/p>\n

So, to bolster your intake, here are 13 high-fiber foods that may help you reach your weight loss and health goals. Just two important notes:<\/p>\n

    \n
  1. If you\u2019re hoping that eating more fiber will help you lose weight, you\u2019ll want to eat these high-fiber foods instead of foods with little-to-no fiber \u2014 not\u00a0in addition to them \u2014 so you\u2019re not tacking on extra calories.<\/li>\n
  2. When increasing your fiber intake, it\u2019s important to consume more water at the same time. \u201cFiber requires water for healthy elimination. If you\u2019re eating a high-fiber diet but don\u2019t consume enough fluids, it can cause constipation,\u201d Mok says.<\/li>\n<\/ol>\n

    1. High-Fiber Bran Cereal<\/h2>\n<\/p>\n

    Serving size:<\/strong> 1\/2 cupFiber per serving:<\/strong>\u00a014 grams<\/strong>Calories:<\/strong> 62<\/p>\n

    Think outside the cereal bowl: Sprinkle bran cereal over low-fat (2%) Greek yogurt and top with fresh berries for a nutrient-dense way to start your day.<\/p>\n

    Standard wheat-bran flakes have less fiber\u00a0per serving, so be sure to choose high-fiber varieties.<\/p>\n

    And keep in mind cereal is a processed food, so look for short, clean-ingredient lists. Sprouted grains (like Ezekiel\u2019s\u00a0sprouted grain\u00a0version) are a bonus.<\/p>\n

    2. Chia Seeds<\/h2>\n

    Serving size:<\/strong>\u00a01 ounce (2 Tbsp.)Fiber per serving:<\/strong>\u00a09.8 grams fiber<\/strong>Calories:<\/strong>\u00a0138<\/p>\n

    This superfood has garnered a lot of attention for the past few years \u2014 and for good reason.<\/p>\n

    Chia seeds contain\u00a0all nine essential amino acids\u00a0(including ones we can\u2019t produce on our own) plus\u00a0calcium, potassium, and phosphorous.<\/p>\n

    Add them to smoothies, salads, yogurt, or oatmeal.<\/p>\n

    3. Navy Beans<\/h2>\n

    Serving size:<\/strong>\u00a01\/2 cup, cookedFiber per serving:<\/strong>\u00a09.6 grams<\/strong>Calories:<\/strong>\u00a0127<\/p>\n

    Beans give you a big fiber bang for your calorie buck, along with some protein and\u00a0complex carbs.<\/p>\n

    Navy beans have the slight edge when it comes to fiber, but small white beans (9.3 grams) and yellow beans (9.2 grams) are close runners-up.<\/p>\n

    Add any or all of these beans to a vegan chili recipe.<\/p>\n

    4. French Green Beans<\/h2>\n

    \"\"<\/p>\n

    Serving size:<\/strong>\u00a01\/2 cup, cookedFiber per serving:<\/strong>\u00a08.3 grams<\/strong>Calories:<\/strong>\u00a0114<\/p>\n

    French green beans, a.k.a. haricot vert, are smaller and a bit more delicate in flavor than regular green beans.<\/p>\n

    Serve them steamed and seasoned with lemon zest, lemon juice, and a sprinkle of sea salt; or stir-fry them with ginger, garlic, and honey for a sweet-and-salty side dish.<\/p>\n

    5. Raspberries<\/h2>\n

    Serving size:<\/strong>\u00a01 cupFiber per serving:<\/strong>\u00a08 grams<\/strong>Calories:<\/strong>\u00a064<\/p>\n

    Here\u2019s a sweet and juicy way to help you to meet your fiber goal: Snack on raw raspberries, blend them into a\u00a0smoothie, or add them to homemade ice cream. The tiny seeds might be annoying when they get stuck in your teeth, but that\u2019s where the bulk of the fiber comes from in this fruit.<\/p>\n

    6. Lentils<\/h2>\n

    Serving size:<\/strong>\u00a01\/2 cup, cookedFiber per serving:<\/strong> 7.8 grams<\/strong>Calories:<\/strong>\u00a0115<\/p>\n

    Lentils have plenty of fiber and around\u00a08 grams of protein\u00a0per serving. They\u2019re also relatively\u00a0easy to cook\u00a0and can be added to soups or salads.<\/p>\n

    Try tasty, punchy flavor combinations like a cilantro and lime lentil salad or a jalape\u00f1o ranch rainbow bowl.<\/p>\n

    7. Chickpeas<\/h2>\n

    \"\"<\/p>\n

    Serving size:<\/strong>\u00a01\/2 cupFiber per serving:<\/strong> 6.3 grams<\/strong>Calories:<\/strong> 135<\/p>\n

    These beige beans can add fiber to your diet\u00a0and\u00a0satisfy your snack cravings.<\/p>\n

    Craving something salty and crunchy? Pop some crispy roasted chickpeas in your mouth instead of reaching for potato chips.<\/p>\n

    In the mood for a creamy dip? Nosh on crudit\u00e9s dunked in homemade hummus.<\/p>\n

    (Try avocado hummus or black bean hummus when you want a slight break from tradition).<\/p>\n

    8. Blackberries<\/h2>\n

    Serving size:<\/strong>\u00a01 cupFiber per serving: 7.6 grams<\/strong>Calories:<\/strong>\u00a062<\/p>\n

    Not only are blackberries a great high fiber food, but they\u2019re also a relatively\u00a0low0sugar fruit\u00a0that provides important nutrients like potassium, vitamin A, and vitamin C.<\/p>\n

    Add blackberries to a\u00a0smoothie\u00a0or yogurt, use them to garnish a\u00a0healthy dessert, or snack on them by the handful.<\/p>\n

    For a savory option, try blackberry spinach salad.<\/p>\n

    9. Black Beans<\/h2>\n

    Serving size:<\/strong>\u00a01\/2 cup, cookedFiber per serving:<\/strong> 7.5 grams<\/strong>Calories:<\/strong>\u00a0114<\/p>\n

    Black beans are one of the\u00a0best vegan sources of protein\u00a0\u2014 and you can use these versatile legumes to add extra fiber to so many different recipes.<\/p>\n

    Create a burrito bowl with black beans and shredded chicken breast, dump them into a Southwestern salad, or make a batch of black bean chili.<\/p>\n

    10. Bulgur<\/h2>\n

    \"\"<\/p>\n

    Serving size:<\/strong>\u00a01 cupFiber per serving:<\/strong>\u00a08.2 grams<\/strong>Calories:<\/strong>\u00a0151<\/p>\n

    If you haven\u2019t used bulgur in recipes before, try it \u2014 this nutritious\u00a0whole grain\u00a0just might become your new favorite ingredient.<\/p>\n

    Its texture is similar to couscous, and it cooks just as quickly.<\/p>\n

    Add a cup of bulgur to roasted or grilled veggies, and drizzle with a teaspoon of olive oil and a bit of lemon or lime juice for a tasty brown-bag lunch.<\/p>\n

    11. Artichokes, cooked<\/h2>\n

    Serving size:<\/strong> 1 cup, cookedFiber per serving:<\/strong> 9.6 grams<\/strong>Calories:<\/strong> 89<\/p>\n

    A medium artichoke makes a simple and delicious side dish. This high fiber food is often served with melted butter, but for a healthier version, dip it in balsamic vinegar (or Greek yogurt mixed with lemon juice and garlic) instead. You can also use frozen or canned artichokes to add sunny flavor to a breakfast pizza or a chicken piccata.<\/p>\n

    12. Flax Seeds<\/h2>\n

    Serving size:<\/strong>\u00a02 Tbsp.Fiber per serving:<\/strong>\u00a05.6 grams<\/strong>Calories:<\/strong>\u00a0110<\/p>\n

    Flax seeds add a complex, nutty flavor to foods, and they\u2019re a simple way to sneak more fiber into any dish \u2014 along with some healthy\u00a0omega-3 fatty acids.<\/p>\n

    Blend two tablespoons into a\u00a0superfood\u00a0smoothie, or add flax seeds to your flour mixture when baking for a boost of fiber.<\/p>\n

    You can even use flax meal as a breading to make\u00a0healthier versions of your favorite fried foods.<\/p>\n

    13. Shakeology<\/h2>\n

    \"\"<\/p>\n

    Serving size: <\/strong>1 scoopFiber per serving: at least 6 gramsCalories: <\/strong>140 to 160 calories<\/p>\n

    We would be remiss to leave Shakeology off this list.<\/p>\n

    For 140 to 160 calories per scoop (depending on the flavor) you\u2019ll get at least 6 grams of fiber, plus several flavors to choose from. And each scoop contains at least 16 grams of protein!<\/p>\n

    To keep things quick and easy, combine it with some water and shake it up. Or, try it in any one of these delicious recipes!<\/p>\n

    Need more inspiration? Here are some other good sources of fiber.<\/p>\n

    Fruits<\/h4>\n
      \n
    • Pears: 5.5 g per 1 medium pear<\/li>\n<\/ul>\n

      Vegetables<\/h4>\n

      Legumes<\/h4>\n

      Grains<\/h4>\n

      Nuts and Seeds<\/h4>\n

      And as important as a list of high-fiber foods may be, a list of foods low in fiber is also handy. These include, but are not limited to:<\/p>\n

        \n
      • Meat (beef, chicken, pork, etc)<\/li>\n
      • Fish (all fish and seafood)<\/li>\n
      • Dairy (yogurt, milk, cheese)<\/li>\n
      • Eggs (all kinds)<\/li>\n
      • Processed grains (white bread, white rice, etc.)<\/li>\n<\/ul>\n

        Why Is Fiber Important?<\/h2>\n

        Eating enough fiber is crucial for your body\u2019s digestion, appetite, and overall health. Check out these four incredible health benefits of fiber:<\/p>\n

        1. Digestion<\/h3>\n

        Fiber is what makes up the \u2018bulk\u2019 in our stool, and it\u2019s also what helps us to go regularly, without too much strain or pain. It also supports healthy digestive function and overall gut health by providing the prebiotics that feed probiotics in the intestine.<\/p>\n

        2. Heart health<\/h3>\n

        Fiber can\u00a0support heart health by helping maintain healthy cholesterol levels within normal ranges. Research suggests soluble fiber in particular may help improve cardiovascular health by positively impacting cholesterol.<\/p>\n

        3. Healthy blood sugar<\/h3>\n

        Research suggests fiber may also help support healthy blood sugar levels. Soluble fiber helps slow down your body\u2019s rate of sugar absorption, which can help to prevent blood sugar spikes and subsequent swings in appetite.<\/p>\n

        4. Weight management<\/h3>\n

        Consuming foods high in fiber promotes satiety, which can help you feel fuller while eating fewer calories.<\/p>\n

        \u201cFoods that are naturally higher in fiber, such as vegetables, tend to be lower in calories but high in volume, helping to keep you satiated,\u201d explains\u00a0Amy Gorin, M.S., R.D.N., and owner of\u00a0Amy Gorin Nutrition\u00a0in the New York City area.<\/p>\n

        A good example is raw spinach, which has just 14 calories and 1.3 grams of fiber per\u00a0two cups.<\/p>\n

        Blending a couple of handfuls of raw spinach into a smoothie adds bulk, so you can satisfy your hunger without racking up calories.<\/p>\n

        We know a\u00a0high-fiber diet\u00a0may not be the sexiest diet plan out there. But if you\u2019re looking for a simpler way to slim down and improve your health, eating more fiber may help.<\/p>\n

        How Much Fiber Should You Eat?<\/h2>\n

        According to the current Dietary Guidelines for Americans, women between the ages of ages 19 and 50 should aim for 25 to 28 grams of fiber daily.<\/p>\n

        Men between the ages of 19 and 50 should consume between 31 and 34 grams each day.<\/p>\n

        You\u2019ll know if you\u2019re eating fiber if you have regular bowel movements. If your poops are painful, more than two to three days apart, and\/or small and dry, then you\u2019re probably not consuming enough fiber.<\/p>\n

        \u201cI encourage my clients to consume fiber by choosing whole grains, including a couple of servings of fruit and veggies with every meal, and incorporating more beans, peas, lentils, nuts, and seeds into their daily diet, \u201d Mok says.<\/p>\n

        If you want to make extra sure you hit your fiber goal, Shakeology may help keep you regular while supporting your digestive health.<\/p>\n

        With 16 to 17 grams of protein per serving (depending on the flavor) Shakeology comes in at roughly the same protein level as a serving of Greek yogurt or tofu.\u00a0And it surpasses eggs, which check in at 12 grams for two.<\/p>\n

        While it\u2019s not as high in protein as meat or fish, it still has enough for it to count as a red container in the Portion Fix Container system.<\/p>\n

        If you want to make extra sure you hit your fiber target, a supplement like Digestive Health can also help. This fiber supplement is an excellent source of dietary fiber that\u2019s designed to help keep you regular while supporting your digestive health.*<\/p>\n

        You can get 40 percent of your daily recommended amount of fiber when you add this boost to your daily\u00a0Shakeology.<\/p>\n

        Of course, always consult your physician before using any new supplement.<\/p>\n

        *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.<\/p>\n

        \"14<\/p>\n","protected":false},"excerpt":{"rendered":"

        There\u2019s no one-size-fits-all\u00a0weight loss strategy that works for everyone. But when it comes to healthy eating, research suggests high-fiber foods can help with weight loss as well as support overall health. \u201cDietary fiber plays many important roles in the scope of overall health such as promoting healthy gut bacteria balance and elimination of waste,\u201d says\u00a0Jamie […]<\/p>\n","protected":false},"author":1,"featured_media":3245,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[65,130,185,186],"class_list":["post-3244","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-clean-eating","tag-nutrition","tag-weight-loss","tag-weight-loss-tips"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3244","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=3244"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3244\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/3245"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=3244"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=3244"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=3244"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}