High fiber foods are a healthy way to lose weight. Fiber is an indigestible carbohydrate that adds bulk to your diet and helps you feel full longer. When you eat a high fiber diet, you’re more likely to be satiated and less likely to overeat because it takes longer for food to pass through the digestive system.
A diet high in fiber can help lower cholesterol, improve blood sugar levels and reduce your risk of heart disease, stroke and cancer.
Fiber has zero calories, but it’s important not to confuse fiber with insoluble fiber (which has no nutritional value). Insoluble fiber helps move waste through your digestive system. Some foods high in insoluble fiber include whole grains and certain vegetables like broccoli, Brussels sprouts and cabbage.
High-fiber foods are usually rich in nutrients like vitamins, minerals and antioxidants that can improve your health over time. The following list contains 50 high-fiber foods that are also nutritious:
Fruits are packed with fiber, but you don’t have to limit yourself to apples and pears. There are many other fruits that are high in fiber.
Here’s a list of the top 50 high-fiber foods:
- Prunes (2 grams per half cup)
- Raisins (1 gram per half cup)
- Apricots (1 gram per half cup)
- Plums (1 gram per half cup)
- Dried peaches (1 gram per half cup)
- Dried figs (1 gram per half cup)
- Dried apples or pears (0.9 grams per half cup)
- Blackberries (0.8 grams per half cup)
- Cherries (0.8 grams per half cup)
Fiber is an essential part of our diet. It helps keep us regular, supports a healthy digestive system, and helps to lower cholesterol. But how much fiber do we really need? And what are the best high fiber foods?
The recommended daily intake of fiber is between 25-30 grams per day for women, and 38-42 grams per day for men. But many Americans are falling short of these goals, consuming only about 15 grams per day on average.
A diet rich in fiber can help you lose weight by making you feel fuller longer and helping you to avoid overeating because your appetite is satisfied. This also prevents blood sugar spikes that can lead to cravings and binge eating later in the day.
Fiber is especially important for people who have diabetes or heart disease since it helps lower LDL (bad) cholesterol levels while stabilizing blood sugar levels after meals by slowing down the absorption of glucose into the bloodstream from foods that contain starch or sugar (carbohydrates).
High Fiber Foods for Weight Loss
Many people are looking to lose weight, but they’re not sure how to go about it. The good news is that eating high fiber foods can help you shed pounds.
High fiber foods include fruits, vegetables and whole grains. They have a lot of water content and lots of nutrients (including vitamins, minerals and antioxidants). High fiber diets also tend to be low in fat and calories.
Eating high fiber foods can help you lose weight because they make you feel full longer, which means you’re less likely to overeat. A high-fiber diet also stabilizes blood sugar levels, so you don’t get hungry as often.
Fruits With High Fiber
Fruits with high fiber are a great way to add more fiber to your diet. The recommended daily intake of fiber is 25 grams for women and 38 grams for men.
Fiber helps keep you full longer, which can help you eat less, and it helps you control your blood sugar levels. It also helps prevent constipation by adding bulk to your stool, making it easier to pass.
Here are some fruits with high fiber:
- Kiwi — One kiwi has 2.6 grams of fiber, which makes it one of the highest-fiber fruits on this list.
- Avocado — An avocado is a good source of both soluble and insoluble fiber, which helps reduce cholesterol levels and lower blood pressure. One avocado contains 12 grams of total fiber — almost half of what most people should eat in a day!
- Raspberries — Raspberries are packed with antioxidants that may help reduce inflammation and boost heart health, as well as improve digestive health by helping relieve constipation or diarrhea (19).
- Pear— Pears contain 4 grams of fiber per cup (about one medium pear), making them an excellent source of this nutrient (20).
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High Fiber Foods Chart
High Fiber Vegetables
Fruits with rich fiber ul
Top 50 High Fiber Foods
High Fiber Foods List Lose Weight
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High Fiber Foods List
High fiber foods list is a list of great sources of fiber. Eating more fiber helps you get a high-fiber diet, which may reduce your risk of heart disease, constipation and diabetes, and lower your cholesterol levels. Below is the list of high fiber foods.
- All Bran Original Cereal – 36 grams per serving
- All Natural Bar (no sugar added) – 9 grams per serving
- Apple sauce no sugar added – 4 grams per serving
- Apples (with skin), medium size – 5 grams per serving
- Apricots, dried – 6 grams per serving
- Artichoke hearts marinated in olive oil and spices – 2 gram per serving
- Baked beans no salt added – 10 grams per serving
- Baked potato with skin, large – 4 grams per serving
- Banana (ripe) – 3 grams per serving
- Beans (navy), mature seeds, cooked, boiled, without salt – 18 grams per serving
- Beans (navy), mature seeds, raw – 14 grams per serving
High Fiber Foods Chart
Here’s a chart of some high fiber foods:
Food Serving Size Fiber (g)
Wholemeal bread 1 slice 2.6-3.6
Rolled oats 1/2 cup (cooked) 2.5-4.5
Fiber One cereal 1 cup 7
Oat bran 1/2 cup (cooked) 3-7
All bran cereal 1 cup 10-13
Apple with skin 1 medium 4-5Breakfast cereals with 9 grams or more per serving are included in this category
High fiber foods are foods that contain a large amount of fiber. Fiber is an important part of your diet as it helps you feel full and promotes weight loss.
Fiber is found in plants and grains, as well as some fruits, vegetables and legumes. Whole wheat breads and cereals are great sources of fiber.
The benefits of eating high fiber foods include:
Weight loss – High fiber foods fill you up so you eat less. Eating a high fiber diet can help you lose weight or maintain a healthy weight.
Reduced cholesterol – High fiber diets are associated with lower total blood cholesterol levels, especially LDL (bad) cholesterol levels.
Lower blood pressure – High fiber diets may reduce blood pressure by as much as 5 points if they also contain adequate amounts of folate, magnesium and potassium. A diet rich in whole grains may help prevent high blood pressure from developing in the first place.
Better bowel function – Eating plenty of high fiber foods may help prevent constipation by keeping stools soft and easy to pass through the colon (large intestine). Some soluble fibers also help decrease flatulence by absorbing water in the intestines which helps soften stools before they exit the body
Fruits with rich fiber content:
- Avocado: 8 grams of fiber per 100 grams.
- Blueberries: 7.6 grams of fiber per 100 grams.
- Strawberries: 7 grams of fiber per 100 grams.
- Cantaloupe: 6 grams of fiber per 100 grams.
- Peaches: 5 grams of fiber per 100 grams.
- Grapes: 4 grams of fiber per 100 grams.
- Raspberries: 4 grams of fiber per 100 grams.
- Kiwi fruit: 3 grams of fiber per 100 grams
