15 High Fiber Foods For Weight Loss And Diet Plan Recommended By Experts!

Weight Loss

Updated-on

Published on: 30-Nov-2023

Min-read-image

10 min read

views

404 views

profile

Shrabani Pattnaik

Verified

15 High Fiber Foods For Weight Loss And Diet Plan Recommended By Experts!

15 High Fiber Foods For Weight Loss And Diet Plan Recommended By Experts!

share on

  • Toneop facebook page
  • toneop linkedin page
  • toneop twitter page
  • toneop whatsapp page

Are you feeling unhappy with your fitness goals? Are you unsatisfied with your dietary habits? In this fast-paced world, it’s challenging to maintain a healthy diet, and we often overlook one essential component in our diet: Fibre. 


Experts worldwide have cited the importance of fibre-rich food for weight loss and their must addition in weight loss diet plans. 


In this blog, we will provide an in-depth exploration of dietary fibre, its various types and 15 amazing high fiber foods for weight loss, which are recommended by our experts! So, let’s dive into fibre-rich food for weight loss!

Table of Contents

  1. What Is Fibre And Its Types? 

  2. High-Fiber Foods List To Lose Weight

  3. Weight Loss Fiber Foods Diet Plan

  4. Benefits of Eating High-Fibre Food 

  5. Recommended Dietary Allowance of Dietary Fibre 

  6. Tips Before Including High-Fibre Food In Your Diet 

  7. The Final Say 

  8. FAQs 

  9. References 

What Is Fibre And Its Types? 

Fibre, or our dietary fibre, also known as roughage, is an essential nutrient consisting of the indigestible parts of plant foods, which are crucial for our well-being. And unlike other macronutrients that get broken down or absorbed by the body, fibre does not. Instead, it lingers in the stomach, providing a lasting feeling of fullness! This quality makes consuming high fiber foods for weight loss, an excellent choice for those seeking to shed unwanted pounds. 


On molecular levels, fibre primarily consists of complex carbohydrates, such as cellulose, hemicellulose, pectins, and lignin. So, instead of being absorbed, fibre passes through the digestive tract largely intact, providing various health benefits, including improved digestion and bowel regularity. It is indeed one of the Avengers of health! 


There are two types of dietary fibre: 

1. Soluble Fibre

This type of fibre dissolves in water, forming a gel-like substance. It is known for its ability to lower cholesterol and glucose levels. Soluble fibre-rich foods include oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.

2. Insoluble Fibre 

On the other hand, insoluble fibre encourages the transit of materials in the gut and bulk laxity, which could be helpful for those suffering from constipation or irregular bowel movements. Wheat bran, whole-wheat, nuts and beans, green vegetables such as cauliflower, for example, and green beans also have insoluble fibre.


Also Read: Soluble And Insoluble Fibre: Everything You Need to Know 


Now that we have studied fibre and its types under high fiber foods for weight loss, let’s discover some amazing fibre rich foods! 

High-fiber Foods List To Lose Weight


Now that we've highlighted the importance of dietary fibre let's explore the top 15 high fiber foods for weight loss: 

1. Lentils 

Lentils are a rich source of dietary fibre with both soluble and insoluble fibres, hence one of the best high fiber foods for weight loss. A one-cup serving of cooked lentils can contain about 15gm of fibre which is almost half of the recommended daily intake. They make nice additions in soups, stews or salads as they keep you satiated. 

2. Chia Seeds

These little seeds are incredibly dense in soluble fibre and can contain up to 34g of fibre per serving. Chia seeds expand and produce a gel-like substance in your stomach when combined with liquid, which helps control appetite.

3. Black Beans

They are an excellent source of fibre, containing around 8.7 grams of fibre per 100 grams. Besides their high fibre content, black beans also constitute good sources of plant-based proteins. Such foods can help suppress appetite, thereby supporting your weight loss endeavours.

4. Artichokes

These unusual vegetables have a high fibre content but few calories. They can make a delicious addition to your meals for weight loss and are also packed with antioxidants. Artichokes are versatile, and you can prepare them in various ways, such as boiling them, using them in salads or even mixing them with quinoa or brown rice. 

5. Quinoa

It is no more a secret that quinoa is an excellent replacement for white rice! Nearly the same texture, quinoa brings in loads of fibre but low carbs to make your weight loss plans even better! Different from almost all other grains, quinoa can be recommended to those fighting overweight while maintaining lean mass.

6. Raspberries

These sweet, juicy berries are a healthy dietary option due to their high fibre and antioxidant content. They can satisfy your craving for sweets without feeling guilty while providing a bright garnish to your morning menu. Raspberries are a vital part of your nutrition, and they do more than add flavour. They also provide you with the required nutrients for your health.


Also Read: 10 Types Of Berries In India And Their Benefits 

7. Avocado

Avocados are calorie-rich and abundant in fibre and healthy fat. The combination of healthy fats and fibre helps keep you feeling full and satisfied, reducing the temptation to indulge in excessive eating. Including avocados in your diet can contribute to better appetite control. So, do not forget to include avocados in your list of high fiber foods for weight loss. 

8. Oats 

Traditional oats are an excellent source of soluble fibre, particularly beta-glucans. For breakfast, oats can often help control appetite and keep blood glucose under control. The energy from oats is released slowly, preventing an energy crash and leaving you sated. They are also an essential meal because they reduce hunger pangs while maintaining blood sugar levels.

9. Pear  

The pear fruit is known to contain a lot of water and fibre. Because of its water and fibre content, pears play an important role in decreasing your appetite. Including pears in the diet will assist in controlling the portions and filling up for many hours. One of the best ways to curb your appetite is to take pears as snacks and salad ingredients.

10. Brussels Sprouts 

Brussels sprouts are small vegetables that are rich in fibre and other minerals. You can either roast or prepare them as a main course. This makes them more flavourful and healthy for your meal. You will feel full after consuming sprouts, and they will also provide many vitamins useful to your health.

11. Apples

Apples can help you fulfil your sweet appetite healthily and are an excellent source of fibre. Apple is great for your teeth, helping you fight off any sweet temptations with its rich natural fibre content. Try having apples for breakfast or with your favourite oatmeal. You can also make apple juice and carry it with you to work. 

12. Spinach 

Spinach is a high-fibre, low-calorie, leafy green vegetable. Because of its flexibility, one can add it to different meals, such as smoothies and salads. Spinach fibre makes you feel full and helps you with your dietary targets. It also promotes healthy digestion, prevents constipation, and normalises low blood sugar levels. Spinach can improve your health simply by being consumed once every day. 


Also Read: The 10 Health Benefits Of Spinach You Should Know 

13. Broccoli 

Broccoli is a fantastic fibre-rich cruciferous vegetable providing nutrition and dietary fibre. It contains various nutrients apart from fibre, such as sodium, potassium, magnesium, vitamin C, vitamin B6, etc. Broccoli is, therefore an important addition to salads, stir-fries and steamed sides if you are looking for veggies to add to your weight loss diet plan.

14. Flaxseeds

If you are looking to add more soluble fibre, then flaxseeds could become an important component of your food plan. 100gm of flaxseeds contain about 27gm of fibre. You could combine them with yoghurt, you could mix them with smoothies and add them as additional fibre when baking. Taking flaxseeds is beneficial in facilitating food transport while helping you to control your appetite.

15. Sweet Potatoes

Apart from being tasty, sweet potato have lots of fibre. This makes them versatile elements that can be used in the preparation of roasted, mashed or steamed meals such as stews, soups, salads, bread, etc. They are an excellent replacement for potatoes as they are low in calories and nutrient-dense. Hence, sweet potatoes are one of the most important high fiber foods for weight loss. 

Weight Loss Fiber Foods Diet Plan 

Here is a sample weight loss fiber foods diet plan that you can follow in a day:

Fibre Food

Quantity

Total Expected Calories

Benefits

Breakfast

Oatmeal

1 cup cooked

Approximately 150

Provides long-lasting energy and reduces hunger.

Berries (e.g., blueberries, strawberries)

1/2 cup

Around 30-40

Rich in antioxidants and low in calories.

Greek Yoghurt (plain, non-fat)

1/2 cup

About 70-80

High in protein and probiotics for gut health.

Mid-Morning Snack

Almonds

1 ounce (about 23 nuts)

Approximately 160

Healthy fats and fibre keep you full.

Lunch

Spinach Salad

2 cups

Around 20

Low in calories and high in fibre and nutrients.

Quinoa

1 cup cooked

About 222

Contains protein and fibre to control appetite.

Grilled Chicken Breast

4 oz (cooked)

Roughly 180

Lean protein source for muscle maintenance.

Afternoon Snack

Carrot Sticks

1 cup

Approximately 50

Low-calorie, crunchy snacks with fibre.

Hummus

2 tablespoons

About 50-70

Good source of plant-based protein and fibre.

Dinner

Salmon (grilled)

4 oz (cooked)

Roughly 180-200

Provides healthy fats and high-quality protein.

Broccoli

1 cup

About 55

Fibre-rich vegetables for fullness.

Brown Rice

1 cup cooked

Approximately 215

Complex carbohydrates for sustained energy.

Benefits Of Eating High-Fibre Food 


Now we are going to discuss some benefits of eating high-fibre foods: 

1. Normalises Bowel Movements 

Fibre increases stool size and softens it, making it easier to pass, reducing the risk of constipation. Additionally, it can solidify watery stools by absorbing excess water.

2. Maintains Bowel Health 

A high-fibre diet lowers the risk of developing haemorrhoids, diverticular disease, and even colorectal cancer.

3. Lowers Bad Cholesterol Levels 

Soluble fibre found in beans, oats, flaxseed, and oat bran can lower cholesterol levels, especially the "bad" LDL cholesterol. Fibre-rich foods also contribute to reduced blood pressure and inflammation.

4. Controls Blood Sugar Levels 

For individuals with diabetes, fibre, particularly soluble fibre, can slow sugar absorption, helping to regulate blood sugar levels. A diet rich in insoluble fibre may also reduce the risk of type 2 diabetes.

5. Aids in Weight Management 

High-fibre foods are more filling and less calorie-dense, making it easier to consume fewer calories while feeling satisfied for longer. They also take longer to eat, promoting mindful eating.

6. Promotes Longevity

Studies suggest that increasing dietary fibre intake, particularly from cereal fibre, is associated with a reduced risk of heart disease and certain types of cancer while promoting longevity and a sustainable lifestyle. 

Recommended Dietary Allowance of Dietary Fibre 

While opting for high fiber foods for weight loss, it is important to be mindful of the the daily dietary fibre allowance. 


The Recommended dietary allowance (RDA) of dietary fibre for adults in India is 30 grams per day, according to the Indian Council of Medical Research (ICMR). The RDA for children and adolescents varies depending on their age and gender.


Most Indians do not consume enough dietary fibre. A 2019 study published in the journal Indian Journal of Nutrition found that the average daily intake of dietary fibre in India is only 17 grams per day. This is significantly lower than the RDA of 30 grams per day. Hence, this data instigates the importance of including high fiber foods for weight loss. 


It has been advised by dietitians that women should consume approximately 21-25 grams and the corresponding amount in men is 30-38 grams each day. However, these figures may change a bit according to individual diets.

Tips Before Including High-Fibre Food In Your Diet 

Here are some tips that you must keep in mind while opting for high-fibre food in your diet: 


  • Start Gradually: Introduce high-fibre foods slowly to give your digestive system time to adjust.

  • Choose Whole Grains: Opt for whole-grain bread, pasta, and rice instead of refined grains.


  • Snack on Fruits: Keep fibre-rich fruits like apples, pears, and berries on hand for healthy snacking.


  • Eat More Legumes: Include beans, lentils, and chickpeas in soups, stews, and salads.


  • Load Up on Veggies: Make half your plate at each meal veggies, especially greens, and cruciferous vegetables.


  • Nuts and Seeds: Enjoy a handful of almonds, chia seeds, or flaxseeds for added fibre.


  • Read Food Labels: Check product labels for fibre content to make informed choices.


  • Stay Hydrated: Drink plenty of water with fibre-rich foods to aid digestion.

The Final Say 

In conclusion, many of us ignore dietary fibre as part of our nutrition while it is an important element of our weight loss and fitness goals. Not only is it satiating but also provides plenty of benefits to our health, such as healthy bowel movement, improved digestion, and weight management.


It is worth noting that weight-loss fibre foods are not only healthy but also tasty. You can choose from a variety of foods like the soothing lentils that you add to soups, jicamas that are refreshing and offer crunchiness and wholegrain oatmeals.


In this blog, we discussed the top 15 high fiber foods for weight loss and their benefits. Since this seems like a healthier way to lose weight, let’s start by eating more of those dietary fibres! You should introduce these options gradually, make wise choices, and stay hydrated to experience all that fibre rich food for weight loss has to offer without losing your appetite or interest every time you reach for a dish.

FAQs

1. What is the best fiber to lose weight?

Soluble fibre is the best type of fibre for weight loss. It dissolves in water and forms a gel-like substance that helps to slow down digestion and make you feel full longer.


2. Can you lose weight by eating high-fiber foods?
Yes, you can lose weight by eating a high-fibre diet. Fibre can help you lose weight in a few different ways:

  • It makes you feel full longer, which can help you eat less.

  • It slows down digestion, which can help you absorb fewer calories from the food you eat.

  • It helps to reduce your body's absorption of fat.


3. What is the best fiber to lose belly fat?
Soluble fibre is also the best type of fibre for losing belly fat. Studies have shown that people who eat more soluble fibre tend to have less belly fat.


4. What are the 10 best foods for fiber?
The 10 best foods for fibre are:

  • Oats

  • Beans

  • Legumes

  • Fruits

  • Vegetables

  • Chia seeds

  • Flaxseeds

  • Nuts

  • Whole grains

  • Popcorn


5. What are some good protein and fiber foods for weight loss?

Some good protein and fiber foods for weight loss include:

  • Beans

  • Lentils

  • Chickpeas

  • Tofu

  • Quinoa

  • Oats

  • Chia seeds

  • Flaxseeds

  • Nuts

  • Yoghurt

  • Eggs

References 

https://www.nih.gov/news-events/nih-research-matters/health-benefits-dietary-fibers-vary 


https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 


https://www.stylecraze.com/articles/fiber-foods-for-weight-loss/ 


https://www.helpguide.org/articles/healthy-eating/high-fiber-foods.htm 

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.

Subscribe to Toneop Newsletter

Simply enter your email address below and get ready to embark on a path to vibrant well-being. Together, let's create a healthier and happier you!

Download our app

Download TONEOP: India's Best Fitness Android App from Google Play StoreDownload TONEOP: India's Best Health IOS App from App Store

Comments (1)


S

social

Click On The Given Link To Read More Such Posts. https://ourtechtime.com/everything-trendzguruji-me-health-needs-to-know/

Leave a reply

Your email address will not be published. Required fields are marked *


Explore by categories