High fiber foods list lose weight

What exactly is fiber?

Fiber is a broad phrase that refers to any carbohydrate that your body is unable to process. The fact that your body does not use fiber as a source of energy does not negate its importance to your overall health.


Here are 22 foods high in fiber that are both healthful and filling.

  • Poires (3.1 grams)

The pear is a popular fruit that is both delicious and healthy. It's one of the most fiber-rich fruits.

A medium-sized raw pear contains 5.5 grams of fiber, or 3.1 grams per 100 grams .

  • Strawberry No. 2 (2 grams)

Strawberries are a tasty, healthful snack that may be eaten right away. They're also one of the most nutrient-dense fruits you can consume, with high levels of vitamin C, manganese, and a variety of potent antioxidants. Make a banana strawberry smoothie with some.

1 cup of fresh strawberries contains 3 grams of fiber, or 2 grams per 100 grams .

  • The avocado (6.7 grams)

The avocado is a one-of-a-kind fruit. Rather than being high in carbohydrates, it is high in beneficial fats. Avocados are high in vitamin C, potassium, magnesium, vitamin E, and B vitamins, among other nutrients. They also provide a slew of health advantages. Make one of these delectable avocado recipes using them.

1 cup of raw avocado contains 10 grams of fiber, or 6.7 grams per 100 grams .

  • Apples, number four (2.4 grams)

Apples are one of the most delicious and fulfilling fruits available. They also have a high fiber content. We particularly enjoy them in salads.

A medium-sized raw apple contains 4.4 grams of fiber, or 2.4 grams per 100 grams .

  • Raspberries, number five (6.5 grams)

Raspberries are a nutrient-dense fruit with a distinctive flavor. They're high in manganese and vitamin C. Mix some in with this raspberry tarragon dressing.

The fiber content of one cup of raw raspberries is 8 grams, or 6.5 grams per 100 grams.

  • bananas, no. 6 (2.6 grams)

Bananas are high in vitamin C, vitamin B6, and potassium, among other minerals. A green or unripe banana also has a lot of resistant starch, which is a form of indigestible carbohydrate that acts like fiber. For a protein boost, try them in a nut butter sandwich.

A medium banana contains 3.1 grams of fiber, or 2.6 grams per 100 grams .

Other fruits that are high in fiber

•2.4 grams per 100 gram serving of blueberries

•5.3 grams per 100-gram serving of blackberries

  • Carrots (nine) (2.8 grams)

Carrots are a root vegetable that are delicious, crisp, and packed with nutrients. Vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that your body converts to vitamin A, are all abundant.

Toss carrots, chopped, into your next veggie-packed soup.

1 cup of raw carrots contains 3.6 grams of fiber, or 2.8 grams per 100 grams .

  • Beets (nine) (2.8 grams)

The beet, often known as beetroot, is a root vegetable that is strong in folate, iron, copper, manganese, and potassium, among other nutrients. Beets are also high in inorganic nitrates, which have been shown to have a variety of health benefits, including blood pressure control and exercise performance.

In this lemon dijon beet salad, give them a try.

3.8 grams of fiber per cup of raw beets (2.8 grams per 100 grams

  • Broccoli (nine) (2.6 grams)

Broccoli is a cruciferous vegetable and one of the world's most nutrient-dense foods. It's high in antioxidants and cancer-fighting minerals, as well as vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese. Broccoli also has a high protein content when compared to other veggies. We enjoy making a slaw out of them for a variety of purposes.

2.4 grams of fiber per cup, or 2.6 grams per 100 grams .

  • Artichoke (10) (5.4 grams)

The artichoke is a vegetable that rarely makes the news. This vegetable, on the other hand, is abundant in numerous nutrients and one of the best sources of fiber in the world. Just wait till they're roasted before you try them.

Fiber content: 6.9 grams per 100 grams in 1 raw globe or French artichoke .

  • Brussels sprouts (nine) (3.8 grams)

Brussels sprouts are a type of cruciferous vegetable related to broccoli. Vitamin K, potassium, folate, and cancer-fighting antioxidants are all abundant in them.

Roasted Brussels sprouts with apples and bacon or sprinkled with balsamic vinegar are delicious.

3.3 grams of fiber per cup of raw Brussels sprouts (3.7 grams per 100 grams)

Other vegetables that are high in fiber. Fiber is present in almost all vegetables in large concentrations. Among the other notable examples are:

•3.6 grams kale

•2.2 grams of spinach

• Tomatoes (1.2 oz)

All of the values are for raw veggies.

  • Lentils (12.) (7.3 grams)

Lentils are one of the most cost-effective and nutrient-dense foods available. They're high in protein and packed with essential elements. Cumin, coriander, turmeric, and cinnamon add flavor to this lentil soup.

13.1 grams of fiber per cup of cooked lentils (7.3 grams per 100 grams) .

  • Kidney beans (nineteen) (6.8 grams)

Kidney beans are a well-liked legume. They're high in plant-based protein and a variety of nutrients, just like other legumes.

12.2 grams of fiber per cup of cooked beans, or 6.8 grams per 100 grams.

  • Peas, split (8.3 grams)

Split peas are formed from pea seeds that have been dried, split, and peeled. After ham-filled holidays, they're frequently found in split pea soup.

16.3 grams of fiber per cup of cooked split peas, or 8.3 grams per 100 grams.

  • Chickpeas (15.) (7 grams)

Another type of legume that is high in nutrients, including minerals and protein, is the chickpea. Hummus is made with chickpeas and is one of the easiest spreads to create. It's delicious on salads, vegetables, whole grain toast, and more.

12.5 grams of fiber per cup of cooked chickpeas, or 7.6 grams per 100 grams .

Other legumes that are high in fiber. Legumes are high in protein, fiber, and a variety of vitamins and minerals. They're one of the world's cheapest sources of high-quality nourishment when properly prepared.

Among the other high-fiber legumes are:

•8.7 grams cooked black beans

5.2 grams cooked edamame

7 grams cooked lima beans

5.5 grams baked beans

  • Quinoa, no. 16 (2.8 grams)

Quinoa is a pseudo-cereal that has exploded in popularity among health-conscious consumers in recent years. Protein, magnesium, iron, zinc, potassium, and antioxidants are just a few of the nutrients found in it.

5.2 grams of fiber per cup of cooked quinoa, or 2.8 grams per 100 grams.

  • Oatmeal (10.1 grams)

Oats are one of the healthiest grains available. Vitamins, minerals, and antioxidants abound in them. They contain beta glucan, a strong soluble fiber with significant blood sugar and cholesterol-lowering properties.

Overnight oats have become a go-to breakfast option.

16.5 grams of fiber per cup of uncooked oats (10.1 grams per 100 grams)

  • Popcorn, no. 18 (14.4 grams)

Popcorn may be the ideal food to eat if you want to enhance your fiber intake. On a calorie-for-calorie basis, air-popped popcorn has a high fiber content. If you add a lot of fat, though, the fiber-to-calorie ratio will drop dramatically.

1.15 grams of fiber per cup of air-popped popcorn (14.4 grams per 100 grams)

Other grains with high fiber content

•Almonds (19.) (13.3 grams)

Almonds are a common tree nut variety.

They're high in healthy fats, vitamin E, manganese, and magnesium, among other nutrients. Almonds can also be ground into almond flour, which adds extra nutrients to baked goods.

4 grams of fiber per three tablespoons, or 13.3 grams per 100 gram.

  • Chia seeds (20) (34.4 grams)

Chia seeds are small black seeds that have become extremely famous among natural health enthusiasts. They're nutrient-dense, with high levels of magnesium, phosphorus, and calcium. Chia seeds may also be the most fiber-dense food on the world. Try them in some homemade granola bars or jam.

Fiber content: 9.75 grams per ounce (or 34.4 grams per 100 grams) of dried chia seeds.

Nuts and seeds that are high in fiber The majority of nuts and seeds are high in fiber. Here are several examples:

9 grams of fresh coconut

10 grams pistachios

6.7 grams walnuts

11.1 grams sunflower seeds

6.5 grams pumpkin seeds

All figures are based on a 100-gram serving.

  • Sweet potatoes (number 21) (2.5 grams)

Sweet potatoes are a popular tuber that is filling and has a delectable sweet flavor. It contains a lot of beta carotene, B vitamins, and minerals. Sweet potatoes can be used as a bread alternative or as a nachos base.

A medium boiled sweet potato (without skin) contains 3.8 grams of fiber, or 2.5 grams per 100 grams .

  • Dark chocolate is number 22. (10.9 grams)

Dark chocolate is perhaps one of the most delectable meals on the planet. It's also surprisingly nutrient-dense, making it one of the world's most antioxidant- and nutrient-dense meals.

Just make sure to buy dark chocolate with a cocoa level of 70–95 percent or greater, and stay away from chocolates with a lot of added sugar. Fiber content: 3.1 grams per ounce (or 10.9 grams per 100 grams) of 70–85 percent cacao .


Last but not least

Fiber is an important food that can help you lose weight, control your blood sugar, and prevent constipation. The recommended daily consumption of 25 grams for women and 38 grams for men is not met by the majority of people.

To easily improve your fiber intake, try include some of the items listed above in your diet.