To trim down the number on your scale, a straightforward and effective approach involves incorporating more high-fiber foods into your meals. Fiber stands out as a key nutrient for weight loss, aiding digestion and boosting satiety, thus curbing overeating and promoting a sense of fullness and satisfaction.
This essential nutrient, found exclusively in plant-based foods, acts as a natural cleanser for your digestive system, despite being indigestible by the body. Fiber exists in two primary forms: soluble and insoluble. Soluble fiber dissolves in water, creating a gel-like substance in your digestive tract and serving as a nourishing source for the beneficial bacteria residing in your gut microbiome. In contrast, insoluble fiber doesn't dissolve in water but adds bulk to your stool, promoting regularity. Both types contribute to weight loss by regulating blood sugar levels, enhancing digestion, and increasing feelings of fullness.
Moreover, foods abundant in fiber typically necessitate more chewing, promoting slower eating and allowing your body ample time to recognize satiety. Fruits, vegetables, and whole grains, all rich in fiber, also tend to be lower in calories, rendering them a superb option for weight loss.
We discussed with Destini Moody, RDN, CSSD, LD, a registered dietitian and sports dietitian at Garage Gym Reviews, who discloses the scientifically supported top 10 high-fiber foods to assist you in your weight loss endeavors. Keep reading to uncover them.
1) Chia Seeds
Fiber content per 1-ounce serving: 10 grams
Despite their small size, chia seeds pack a nutritional punch. Rich in fiber, protein, and plant-based omega-3 fatty acids, they can absorb water and swell in your stomach, promoting feelings of fullness and satisfaction. However, it's important to note that chia seeds also come with 138 calories per ounce. Therefore, Moody advises being cautious with your intake to avoid consuming excess calories. "Chia seeds are calorie-dense, so it's important to monitor your portions," says Moody. Opt for 1 or 2 tablespoons, providing 51 or 102 calories, respectively.
2) Lentils
Fiber content per 1 cup serving (cooked): 16 grams
Lentils emerge as an exceptional choice for weight loss due to their abundance in both soluble and insoluble fiber. With a substantial 18 grams per cup, they're also a noteworthy source of protein, promoting feelings of fullness and satisfaction. "Legumes are renowned for their high fiber content, and lentils rank among the top fiber-rich foods within the pulses category," notes Moody. "They boast versatility, seamlessly fitting into various dishes in a weight loss regimen. You can incorporate them into a wide array of savory meals, from soups to salads to sides."
3) Raspberries
Fiber content per 1 cup serving: 8 grams
Among berries, raspberries stand out as exceptional sources of fiber, sharing the top spot with blackberries. "The antioxidant content in berries ranks among the highest across all foods," elucidates Moody. "Berries make for an excellent snack choice during weight loss efforts, allowing you to indulge in a sizable portion to curb dessert cravings, without the refined sugar and low fiber content typically found in most sweets."
4) Collard Greens
Fiber content per 1 cup serving: 8 grams
Collard greens offer a delightful blend of taste and nutrition. Alongside their notable fiber content, they boast essential vitamins and minerals crucial for facilitating healthy weight loss.
"Collard greens are packed with antioxidants and key vitamins such as K, C, and A. With just about 65 calories per cooked cup, they're an ideal addition to a weight loss plan. Whether enjoyed raw as a salad base or incorporated into dishes like scrambled eggs, stir-fries, or casseroles, collard greens offer versatile ways to savor their benefits," recommends Moody.
5) Artichokes
Fiber content per 1 medium artichoke serving: 7 grams
Artichokes are present as a low-calorie, fiber-rich vegetable with research suggesting they contribute to blood sugar regulation. "Artichokes often fly under the radar, overshadowed by their presence in creamy spinach dips," notes Moody. "Yet, they offer a low-calorie option packed with vitamin C and folate. Their noteworthy fiber content stems from inulin, a type of fiber recognized as an effective prebiotic, aiding in the cultivation of healthy gut bacteria."
6) Sweet Potato with Skin
Fiber content per 1 cup serving: 7 grams
The next time you prepare sweet potatoes, whether baking or making fries, remember to leave the skin intact. A recent study from 2022 suggests that the fibers present in sweet potato peels can enhance gut health by increasing short-chain fatty acid production. "To amp up your fiber intake, refrain from peeling your potatoes," suggests Moody. "The peel holds half of the potato's fiber content and contributes appealing texture to dishes."
7) Pears
Fiber content per 1 medium pear serving: 6 grams
Pears offer a succulent sweetness along with a blend of soluble and insoluble fiber beneficial for weight loss, according to Moody. She further explains, "Pears are rich in pectin, a type of fiber linked to enhancing gut health, bolstering immune function, and combating constipation. With just 100 calories per medium pear, they serve as an excellent weight loss-friendly snack option between meals."
8) Quinoa
Fiber content per 1 cup serving: 5 grams
In addition to providing a substantial amount of fiber per serving, quinoa stands out as a complete protein source, boasting all nine essential amino acids crucial for bodily functions. Its high protein content aids in maintaining satiety between meals, curbing the urge to snack. "Fiber isn't solely derived from fruits and vegetables; it can also be found in our favorite carbohydrates," remarks Moody. Quinoa serves as a prime example of a fiber-rich whole grain.
9) Air-Popped Popcorn
Fiber content per 3-cup serving: 4 grams
When prepared without added butter or oil, air-popped popcorn emerges as a high-fiber, low-calorie snack. Studies indicate that opting for whole-grain popcorn instead of conventional snacks like chips or crackers can contribute to maintaining a healthy weight. Moody comments, "Popcorn could be considered one of the top snacks for weight loss because it fills up the stomach with volume while keeping calorie intake relatively low. Additionally, it's an enjoyable option for satisfying late-night cravings."
10) Brussels Sprouts
Fiber content per 1 cup serving: 3 grams
Brussels sprouts, part of the cruciferous vegetable family, are packed with fiber and contain a health-enhancing compound known as sulforaphane. According to a recent animal study from 2022, sulforaphane has shown promise in reducing obesity and regulating food consumption. Moreover, when prepared to perfection, Brussels sprouts offer a delightful taste. Moody remarks, "Roasted Brussels sprouts are simply irresistible and remarkably low in calories."