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High Fiber Diet And Weight Loss


A high-fiber diet is one that includes foods that are high in dietary fiber. The body is unable to digest dietary fiber, which is a form of carbohydrate.

It is present in plant-based foods such as whole grains, legumes, fruits, and vegetables.

Soluble and insoluble dietary fibers are available in two separate types. In water, soluble fiber dissolves, and in the intestines, it congeals into a gel-like material.

This type of fiber is known to help lower blood cholesterol and glucose levels. Insoluble fiber does not dissolve in water and helps add bulk to the stool, making it soft and easy to pass.

A high-fiber diet could help with weight loss. If you’re looking to lose weight, a high-fiber diet is a great place to start.

Keep reading to learn more about the high-fiber diet, what to eat, what to avoid, and tips to prepare.

What Is High Fiber Diet?

Consuming foods with a high fiber content constitutes a high-fiber diet.

Since fiber helps to maintain a healthy digestive tract, it is crucial for the body. Additionally, it aids in blood sugar regulation and cholesterol reduction.

A high-fiber diet could[1] also help to prevent constipation and other digestive problems.

Most people need to eat more fiber. For women, a daily fiber intake of 25 grams is advised, whereas, for men, a daily fiber intake of 38 grams is advised.

However, most people only eat about half of the recommended amount. Eat more whole grains, fruits, and veggies to enhance your fiber intake. A fiber supplement is another option.

How High Fiber Diet Promotes Weight Loss?

A high-fiber diet has many benefits, one of which is weight loss. Fiber helps to regulate the digestive system and promote feelings of fullness.

This may[2]lead to reduced calorie intake and weight loss over time. In addition, fiber-rich foods tend to be low in calories and rich in nutrients, making them a perfect choice for those looking to lose weight.

What To Eat In High Fiber Diet For Weight Loss

Following foods could be taken in high fiber diet for weight loss:

  1. Whole Fruits

    • Blackberries

      Blackberries are a perfect source of dietary fiber. In fact, one cup of blackberries contains 7 grams of fiber, which is nearly 30% of the recommended daily intake.

      Not only are blackberries high in fiber, but they are also a good source of vitamins C and K.

      Vitamins C and K are important for maintaining immune system health and preventing cellular damage.

      Blackberries also contain a compound called ellagitannins, which[3]has been shown to have anti-cancer properties.

    • Guavas

      Guavas are a type of tropical fruit that is high in fiber and nutrients. They could be eaten fresh, cooked, or made into juice.

      Guavas are a good source of vitamins A and C, as well as fiber and potassium.

      Guavas are a good source of fiber, which is beneficial for weight loss because it helps you feel full and satisfied after eating.

      It also helps to regulate the digestive process, which[4]could further promote weight loss.

    • Pomegranate Seeds

      Pomegranate seeds are a great source of fiber.

      Just one ounce (28 grams) of pomegranate seeds provides 7 grams of fiber, which is more than 20% of the recommended daily intake (RDI).

      What’s more, pomegranate seeds are high in other nutrients as well, including vitamins C and K, potassium, and folate.

      Plus, they contain antioxidants that may[5]help protect against some chronic diseases, such as heart disease and cancer.

      Overall, including pomegranate seeds in your diet is a great way to increase your fiber intake and get a host of other nutrients as well which helps to lose weight.

  2. Vegetables

    • Asparagus

      Asparagus is a vegetable that[6]is full of nutrients, low in calories, and high in fiber.

      It is also a good source of antioxidants and vitamins A, C, and E.Asparagus has numerous health benefits, including improved digestion, reduced inflammation, and reduced cholesterol levels.

    • Spinach

      Spinach is a nutrient-dense food that provides a variety of health benefits.

      It is a good source of vitamins A, C, and K, as well as a good source of magnesium, iron, and calcium.

      Spinach also contains a high amount of fiber, which is important for a healthy digestive system.

      Eating spinach regularly could help improve your overall health and well-being.

      It could[7]boost your immune system, increase your energy levels, and protect your heart health.

      Adding spinach to your diet is a simple and delicious way to improve your health.

    • Broccoli

      One sort of vegetable that belongs to the cabbage family is broccoli. The fiber content and vitamins A, C, and K are both high in them.

      Broccoli is often used in Italian dishes, such as pasta and pizza.

      Broccoli is a nutrient-dense vegetable, meaning it contains many vitamins and minerals yet few calories.

      Because of this, it is a fantastic option for anyone attempting to maintain or reduce weight. Broccoli also has a lot of fiber, which[8]is helpful for your digestion.

  3. Whole Grains

    • Oats

      Oats are packed with fiber, which could[9]help you feel fuller longer and could also help digestion.

      Just one cup of oats contains 4 grams of fiber, and they’re also a good source of protein and other nutrients.

      You might want to gradually include oats in your diet if you’re not used to consuming a lot of fiber.

      Start with a half cup of oats and work your way up to a cup or more.

      You could eat oats cooked or raw, and they make a great addition to smoothies, yogurt, oatmeal, and more.

    • Barley

      Barley is a type of grain that[10]is high in fiber and has many health benefits. It could be found in a variety of foods, such as bread, cereals, and beer.

      Breaking down the fiber in barley could help regulate digestion and blood sugar levels. It could also reduce the risk of heart disease and other chronic conditions.

      Barley is a good source of vitamins, minerals, and antioxidants. It is especially high in selenium, which is a mineral that helps protect the body from damage.

    • Brown Rice

      Whole-grain brown rice is high in fiber and minerals. It is a high-fiber diet that[11]could help you lose weight, lower your cholesterol, and reduce your risk of heart disease.

      Additionally, thiamin, niacin, and magnesium may all be found in brown rice, which is a strong source of these nutrients.

  4. Legumes

    • Black Beans

      Black beans are a type of legume that is often praised for its high fiber content.

      In fact, one cup of black beans contains about 15 grams of fiber, which is about half of the daily recommended amount.

      You could use them in a variety of recipes, such as black bean soup, black bean burgers, or simply as a side dish.

      Give them a try and you might just be surprised at how delicious they are.

    • Kidney Beans

      Kidney beans are a type of common bean that[12]is often consumed as part of a high-fiber diet.

      These beans are an excellent source of dietary fiber, providing around 19 grams of fiber per 100 grams of cooked beans.

      This type of bean is also a good source of protein, complex carbohydrates, and a variety of vitamins and minerals.

      Kidney beans could be enjoyed in a variety of ways, such as in soups, stews, salads, and even as a standalone side dish.

    • Lentils

      Lentils are a type of legume that[13]is highly nutritious and rich in fiber.

      Lentils come in a wide variety of varieties, although brown, green, and red lentils are the most popular.

      Brown and green lentils are the least processed and have the most fiber. Red lentils are the most processed and have less fiber.

      All types of lentils are good sources of protein, iron, and other nutrients.

  5. Nuts And Seeds

    • Chia Seeds

      The plant Salvia hispanica produces chia seeds, which[14]are tiny, black seeds. These seeds are a good source of omega-3 fatty acids, fiber, and protein.

      They also include nutrients including calcium, phosphorus, and magnesium as well as vitamins.

      They could be eaten raw, soaked in water or juice, added to recipes, or ground into a powder.

    • Pumpkin Seeds

      A good source of dietary fiber is pumpkin seeds. In actuality, 7 grams of fiber are present in just[15]one ounce of pumpkin seeds.

      That’s about 21% of the daily recommended intake of fiber. Pumpkin seeds are also a good source of antioxidants and minerals like zinc and magnesium.

    • Almonds

      Almonds are a great source of dietary fiber. Just one ounce of almonds contains 3.5 grams of fiber, which[16]is about 14% of the recommended daily value.

      This makes them a great addition to a high-fiber diet.

      In addition to being a good source of fiber, almonds are also a good source of protein, vitamin E, and magnesium.

      They don’t have cholesterol and have a low saturated fat content. When eaten in moderation, almonds could be part of a healthy diet.

Foods To Avoid In High Fiber Diet For Weight Loss

To help you make the best choices, we’ve compiled a list of foods to avoid when following a high-fiber diet for weight loss.

By avoiding these foods, you’ll be on your way to reaching your weight loss goals in no time.

  • Processed foods: Most processed foods are high in calories and low in fiber, making them a poor choice for those [17]looking to lose weight.
  • Refined carbs: Foods like white bread, white rice, and pastries are made with refined carbs, which[18]are also high in calories and low in fiber.
  • Alcohol: Alcohol has a lot of calories and could [19]make you gain weight.
  • Saturated fats: Saturated fats are found in animal products and processed foods, and could[20]contribute to weight gain.


In conclusion, a diet high in fiber might aid in weight loss. Fiber helps keep you feeling full, so you may eat less.

Fiber also slows down the absorption of sugar, which helps regulate blood sugar levels. If you’re trying to lose weight, aim for at least 25 grams of fiber per day.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
  1. Aelia Akbar; Aparna P. Shreenath. High Fiber Diet Last Update: May 8, 2022. Available from:https://www.ncbi.nlm.nih.gov/books/NBK559033/
  2. Derek C Miketinas, George A Bray, Robbie A Beyl,et al. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study J Nutr. 2019 Oct; 149(10): 1742–1748.Published online 2019 Jun 7. doi: 10.1093/jn/nxz117
  3. Blackberries, raw Available from:https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
  4. Arun K. Verma, V. Rajkumar, Rituparna Banerjee,et al. Guava (Psidium guajava L.) Powder as an Antioxidant Dietary Fibre in Sheep Meat Nuggets Asian-Australas J Anim Sci. 2013 Jun; 26(6): 886–895.doi: 10.5713/ajas.2012.12671
  5. Aida Zarfeshany, Sedigheh Asgary,and Shaghayegh Haghjoo Javanmard Potent health effects of pomegranate Adv Biomed Res. 2014; 3: 100.Published online 2014 Mar 25. doi: 10.4103/2277-9175.129371
  6. Eirini Pegiou,Roland Mumm,Parag Acharya,et al. Green and White Asparagus (Asparagus officinalis): A Source of Developmental, Chemical and Urinary Intrigue Metabolites. 2020 Jan; 10(1): 17.Published online 2019 Dec 25. doi: 10.3390/metabo10010017
  7. Muhammad Sajid Arshad,Urooj Khan,Anam Sadiq,et al. Coronavirus disease (COVID‐19) and immunity booster green foods: A mini review Food Sci Nutr. 2020 Aug; 8(8): 3971–3976.Published online 2020 Jun 18. doi: 10.1002/fsn3.1719
  8. Emilia Berndtsson,Roger Andersson,Eva Johansson,et al. Side Streams of Broccoli Leaves: A Climate Smart and Healthy Food Ingredient Int J Environ Res Public Health. 2020 Apr; 17(7): 2406.Published online 2020 Apr 1. doi: 10.3390/ijerph17072406
  9. Prasad Rasane, Alok Jha,Latha Sabikhi,et al. Nutritional advantages of oats and opportunities for its processing as value added foods – a review J Food Sci Technol. 2015 Feb; 52(2): 662–675.Published online 2013 Jun 25. doi: 10.1007/s13197-013-1072-1
  10. Nirmala Prasadi V. P. and Iris J. Joye Dietary Fibre from Whole Grains and Their Benefits on Metabolic Health Nutrients. 2020 Oct; 12(10): 3045.Published online 2020 Oct 5. doi: 10.3390/nu12103045
  11. Whole Grains Available from:https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
  12. Amy P. Mullins and Bahram H. Arjmandi Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases Nutrients. 2021 Feb; 13(2): 519.Published online 2021 Feb 5. doi: 10.3390/nu13020519
  13. Lentils Available from:https://www.hsph.harvard.edu/nutritionsource/food-features/lentils/
  14. Maša Knez Hrnčič,Maja Ivanovski,Darija Cör,et al. Chia Seeds (Salvia Hispanica L.): An Overview—Phytochemical Profile, Isolation Methods, and Application Molecules. 2020 Jan; 25(1): 11.Published online 2019 Dec 18. doi: 10.3390/molecules25010011
  15. K L Nyam, M Lau, C P Tan Fibre from pumpkin (Cucurbita pepo L.) seeds and rinds: physico-chemical properties, antioxidant capacity and application as bakery product ingredients Malays J Nutr. 2013 Apr;19(1):99-109. Available from:https://pubmed.ncbi.nlm.nih.gov/24800388/
  16. Almonds Available from:https://www.hsph.harvard.edu/nutritionsource/food-features/almonds/
  17. Eating highly processed foods linked to weight gain May 21, 2019 Available from:https://www.nih.gov/news-events/nih-research-matters/eating-highly-processed-foods-linked-weight-gain
  18. Carbohydrates Available from:https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
  19. Gregory Traversy and Jean-Philippe Chaput Alcohol Consumption and Obesity: An Update Curr Obes Rep. 2015; 4(1): 122–130.Published online 2015 Jan 8. doi: 10.1007/s13679-014-0129-4
  20. Niloofar Hariri,Réjeanne Gougeon,Louise Thibault A highly saturated fat-rich diet is more obesogenic than diets with lower saturated fat content Nutr Res. 2010 Sep;30(9):632-43. doi: 10.1016/j.nutres.2010.09.003. Available from:https://pubmed.ncbi.nlm.nih.gov/20934605/

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