These 50 Fiber-Filled Foods Are the Weight Loss Trick You've Been Looking For
Why You Should Care
What if we told you one magic pill could boost your metabolism, increase your lifespan, help you feel full, clear up your complexion, control your cholesterol, and reduce your risk for cancer, diabetes and heart disease? Okay, there's not a pill per say, but there is a single ingredient: fiber. Yet, despite all of the health benefits, research shows that nine out of ten of us fall short of the 25 or more grams we should squeeze in each day. To keep count throughout your day, aim for seven or more grams of fiber at breakfast, lunch and dinner, plus one to two snacks with three or more grams of fiber each. You can mix and match from this list of 50 dietitian-approved craving-busters to meet your daily quota while losing weight.
Raspberries
How much you should eat: 1 cup (8 grams)
Dawn Jackson Blatner, R.D, author of The Flexitarian Diet, recommends getting your daily dose from plant foods like whole grains, fruits, vegetables, nuts, seeds and beans rather than supplements. (Plus, drinking a chalky water sounds about as appealing as getting a bikini wax.) Drizzle a 60-calorie cup of the most fiber-rich berries with a spoonful of melted dark chocolate for dessert.
Guava
How much you should eat: 1 cup, diced (9 grams)
Most Americans get only 9 to 11 grams of fiber per day, says Tanya Zuckerbrot, R.D., creator of the F-Factor Diet. Meet that mark with just one serving of this tropical fruit tossed in your smoothie, or sliced and poached in juice and served on top of pancakes, waffles or French toast.
Canned Pumpkin
How much you should eat: 1/2 cup (4 grams)
Blatner loves blending pumpkin puree—not it's high-in-sugar cousin, pie filling—into smoothies and oatmeal. Prefer something on the savory side? Mix a half cup of pumpkin with a quarter cup of milk and a cup of pasta for a delish dinner.
Cool Mint Chip Arctic Zero
How much you should eat: 1 cup (6 grams)
New in 2015 to the faux ice cream world, this minty dessert is bulked up with whey for protein and chicory root, also known as inulin, for fiber. These ingredients make it possible to #treatyoself to a full cup for just 150 calories.
Figs
How much you shout eat: 1/2 cup (8 grams)
For the ultimate hunger game victor, pair fiber with protein, since both take time to digest—meaning you'll stay full longer, says Zuckerbrot. Our favorite use for dried figs? Sliced and served atop a pizza with sliced pancetta and a bit of brie cheese.
Pomegranate Seeds
How much you should eat: 1/2 cup (4 grams)
Rich in more than 100 phytonutrients, pomegranate seeds (also known as arils) are nature's fruit snack. To save stress, buy them already removed from the shell and enjoy them solo (refrigerated or frozen) or sprinkled on top of yogurt, cereal or even in your iced H2O for a nice flavor boost. "It's crucial to drink plenty of water as you increase your fiber intake to decrease your risk of bloating," says Blatner.
Barbara's Cinnamon Puffins Cereal
How much you should eat: 2/3 cup (6 grams)
"Cereal is incredibly versatile as a meal [with milk], snack [in a trail mix with dried fruit] or ingredient in recipes [fruit and yogurt parfait]. For a filling choice, look for one that contains at least 5 grams of fiber per serving," Zuckerbrot recommends, like Barbara's Cinnamon Puffins.
Barley
How much you should eat: 1 cup, cooked (6 grams)
Like rice, oatmeal, and quinoa, barley is a grain that puffs up as it cooks—meaning a little bit goes a long way toward keeping you full. Research shows it'll help keep your blood sugar on an even keel, too, so consider swapping out your white-bread basket at dinner for a more health-conscious side dish.
Kiwi
How many you should eat: 2 medium-sized (4 grams)
Besides providing a sizable amount of fiber per serving, a Norwegian study found that downing two kiwi each day for just four weeks can decrease triglycerides (unhealthy fats in blood that have been linked to heart disease) by 15 percent. Double win!
Banana + Dark Chocolate
How much you should eat: 1 banana + 1/2-ounce dark chocolate, melted (4 grams)
Dark chocolate deserves its street cred as a superfood. Its one-two punch of fiber and antioxidants offer anti-inflammatory benefits, notes the American Chemical Society. So whether you prefer your banana fresh or frozen, peel and drizzle with a cocoa coating for a hunger-satiating snack.
Refried Beans
How much you should eat: 1/2 cup (6 grams)
Rich in energy-boosting iron and cancer-preventing polyphenols, refried beans can be a smart option to add to your Mexican menu...if you choose the right kind. Avoid unnecessary pork fat by opting for the vegetarian version, then spread a serving on tostadas or in tacos.
Beets
How much you should eat: 1 cup, steamed (4 grams)
With their vivid hue, caused by cancer- and heart disease-fighting betalains, beets are brimming with health benefits. Slice and serve atop a green salad with goat cheese and candied walnuts.
Air-Popped Popcorn + Cocoa Powder + Coconut
How much you should eat: 3 cups + 2 tablespoons + 1/4 cup (10 grams)
The sweetest news we've heard all day: Each tablespoon of cocoa powder packs in 2 grams of fiber, Blatner notes. Dust your serving of naturally whole-grain popcorn with cocoa and cholesterol-lowering coconut.
Kumquats
How many you should eat: 5 (5 grams)
These itty-bitty fruits look like mini oranges, but can be eaten like a grape–skin and flesh in one bite! Toss 'em in a fruit or vegetable salad for a tart touch.
Artichokes
How many you should eat: 1, steamed (10 grams)
A proven natural detoxifier, artichokes help keep things moving through your digestive tract. "When people are getting plenty of fiber in their diet they don't have issues with bloating and constipation," Zuckerbrot says. Go gourmet—or at least make your friends think you have—and stuff your 'choke with quinoa, tomatoes and herbs.
The Good Bean Roasted Chickpeas
How much you should eat: 1/4 cup (5 grams)
In place of greasy, low-fiber chips, Blatner prefers roasted garbanzo beans. The sea salt flavor includes just beans, salt, and a hint of oil to connect the two.
Grapefruit
How many you should eat: 1 medium-sized (4 grams)
"Fiber is like a natural detox, only better," says Zuckerbrot. "It helps you lose weight but you don't have to feel hungry all day long." So go on and snack on this fiber-rich citrus fruit for 4 grams of the satisfying stuff, drizzling it with a bit of honey to balance the slightly bitter bite.
Blackberries
How much you should eat: 1 cup (8 grams)
They might get stuck in your teeth from time to time, but think of blackberry seeds as mini nuts that quickly boost the fiber content of the fruit. Add a cup to a coffee mug, top with a handful of oatmeal and bake for a speedy crisp you can enjoy as a late-night snack.
Chili + Sweet Potato
How much you should eat: 1/2 cup + 1 medium-sized sweet potato (8 grams)
Trying to keep tabs on your fat intake? Consider adding a #MeatlessMonday to your diet. Cholesterol-free beans have less than 1 gram of fat per half cup, while offering 8 grams each of protein and fiber. Prefer to make your own veggie chili? Try your hand at Hungry Girl's beany recipe.
Roasted Acorn Squash
How much you should eat: 1 cup, cubed (9 grams)
Pumpkin shouldn't steal all of the squash spotlight. This smaller, green-skinned vegetable is slightly sweet and a bit nutty, and plays nice with other nutrient-rich squash varieties in Blatner's Roasted Squash Trio side dish. Time-saving tip: Once you roast it, squash skin gets nice and tender and is completely edible. So no need to peel before cooking.
Pears
How many you shout eat: 1 medium-sized (6 grams)
Whatever you do, don't shed the skin—it contains the majority of this fruit's fiber. Zuckerbrot suggests that you "pear" one with a stick of string cheese for a protein boost and you'll walk away with a completely satisfying snack.
Vanilla Bean Chia Pod
How many you should eat: 1 (5 grams)
With no added sugar and a combo of soluble and insoluble fiber, Chia Pods are one of Blatner's favorite between-meal detoxifiers. "The soluble fiber acts like a sponge, soaking up cholesterol, while the insoluble fiber works like a broom, sweeping the intestines clean," she says.
Pureed Avocados
How much you should eat: 1/2 cup (8 grams)
While not particularly light in calories (184 per half cup, mashed), avocados can be your BFF. The 17 grams of fats, mostly the healthy kind, keep you satisfied and heck, losing weight isn't always about calories anyway. "A recent study found that people on a high-fiber diet lost just as much weight as people on a calorie-reduced diet," says Zuckerbrot. Spread some on toast for a tasty lunch.
Banana Nut Muffin Quest Bar
How many you should eat: 1 (13 grams)
It tastes like dessert, but this stevia-sweetened protein bar (a favorite of Zuckerbrot) is nutritious enough to eat any time of day and packs 20 grams of protein, too. Pair it with a piece of fruit for a fast and filling breakfast or post-workout bite.
Lentils
How much you should eat: 1/2 cup (l0 grams)
Besides being fiber-rich, these bitty beans are an excellent source of folate, which is most well-known for helping prevent birth defects. Fun fact: folate can also slash your risk of stroke, and we love getting in a dose with this Immunity Daal recipe.
Edamame
How much you should eat: 1 cup, shelled (8 grams)
Blatner turns to edamame, the popular Asian app, when looking for a salty snack. Stock a bag in your freezer so come mealtime you can toss a handful into soups, salads, or pasta dishes.
Whole-Wheat English Muffin + Peanut Butter
How much you should eat: 1 muffin + 2 tablespoons peanut butter (7 grams)
Skip the doughnut or white bagel and reach for one of Blatner's breakfast staples instead. Despite being full of nooks and crannies, each English muffin supplies more than 4 grams of fiber. For some protein, Zuckerbrot likes to top carbs like crackers and bread with a serving of heart-healthy peanut butter.
Roasted Brussel Sprouts
How much you should eat: 1 cup, roasted (4 grams)
Steam sprouts for the most fiber-related benefits, as research shows doing so increases the vegetable's ability to bind to bile and send it packing. Scientists discovered that eliminating bile can be linked to a lower risk for heart disease and cancer.
Whole-Wheat Pasta + Cherry Tomatoes
How much you should eat: 1 cup + 1 cup (8 grams)
Walk on by, jarred marinara at the grocery store—you're often a sugar bomb disguised as a sauce. Instead, use your noodle(s) and saute fresh cherry tomatoes with a touch of olive oil. In addition to supplying two grams of fiber, the lycopene in tomatoes may reduce your risk of sun-related skin damage, osteoporosis, and more.
Black Beans
How much you should eat: 1/2 cup (15 grams)
Whole food fiber sources could be considered nature's diet pill. "Fiber has zero calories and it swells in the stomach, so it adds bulk to a meal or snack to make you feel full quicker," says Zuckerbrot. Take your tasty legume "pills" sprinkled into your salad or mashed and served inside grilled tacos.
Health Warrior Chia Protein Bar
How many you should eat: 1 (5 grams)
These grab-and-go bars contain cholesterol-lowering (and fiber-heavy) oats, quinoa and chia, which makes this cleaned-up "candy bar" a Blatner-approved bite.
Quinoa
How much you should eat: 1 cup, cooked (5 grams)
Want to make like this ancient Incan whole grain and have a long life? Add more fiber to your diet. "A 10-year study of nearly 400,000 people funded by the National Institutes of Health (NIH) found a link between eating a fiber-rich diet and greater longevity," says Zuckerbrot. "Researchers say fiber plays a unique role in reducing the risk of death from cardiovascular disease, infectious and respiratory disease, and certain cancers." Try these 19 comfort food-inspired ways to enjoy quinoa.
Almonds
How many you should eat: 23 (4 grams)
Go nuts with this snack that boasts gut-friendly bacteria, too, Blatner notes. "Serve them shaved on top of probiotic yogurt to boost the good bacteria in your stomach," and the one-two punch can help you fight off illnesses.
Boom Chicka Pop Sea Salt Popcorn
How much you should eat: 4 cups (4 grams)
"Popcorn is awesome when you're watching your weight because a high-volume—and high-fiber—serving is low in calories yet very filling," says Zuckerbrot. This packaged version also comes in cheesy and sweet variations, so you can cater to your craving.
Shredded Wheat Cereal
How much you should eat: 1 cup (9 grams)
Pair this crunchy pick with something sweet and creamy for one of Zuckerbrot's go-to between-meal bites. "High-fiber cereal with nonfat Greek yogurt and berries is a great snack you can reach for again and again," she says.
Pistachios
How many you should eat: 49 (3 grams)
If you're a volume eater or tend to mindlessly eat, pistachios should be your pick. "You get more pieces per serving than with any other nut," says Zuckerbrot. Plus you have to shell the suckers, so it slows down your snacking.
Apples
How many you should eat: 1 medium-sized (4 grams)
Beyond cleaning out your insides with all of that fiber, apples boost tooth strength and saliva production that helps to keep your pearly whites white. Reach for red varieties for the biggest boost to your health.
Baked Potato + Sundried Tomatoes
How much you should eat: 1 medium-sized + 1/2 cup (8 grams)
Surprise! White potatoes can be diet-friendly, as they offer more fiber per gram than whole-wheat cereal, research shows. And since sundried tomatoes are basically concentrated versions of the vegetables (concentrating the fiber and antioxidants at the same time), Blatner loves tossing them in a variety of Italian recipes.
Jicama Slices
How much you should eat: 1 cup (6 grams)
It looks like a mashup of a potato and a turnip, but tastes more like an apple when served solo. Blatner digs this 50-calorie-per-cup root veggie drizzled with lime juice and a sprinkle of chili powder.
Bob's Red Mill Organic High-Fiber Pancake Mix
How much you should eat: 1 serving (7 grams)
Basic buttermilks don't have too many redeeming nutritional qualities...especially if you drown them in maple syrup. But this pancake mix, made with whole-wheat, oatmeal, wheat bran and flaxseed, is a nutritious way to start your day. Here are seven tasty ways to add some sass to your short-stack.
Flaxseeds
How much you should eat: 2 tablespoons (4 grams)
Blatner mixes half a spoonful of these versatile seeds with 1 1/2 tablespoons oats and 1 tablespoon peanut butter for a no-bake energy ball snack. Besides packing a fiber punch in a tiny package, flaxseeds are the number one dietary source of lignans, polyphenols that may help prevent breast cancer (although more research is needed).
Wasa Fiber Crispbreads + Tribe Swirl Fiery Sriracha Hummus
How much you should eat: 2 crisps + 1/4 cup hummus (7 grams)
New to the chickpea dip game, this pretty swirled spread incorporates a spicy sriracha topping throughout the entire container so each whole grain/rye/wheat germ cracker can be topped with a flavorful (and fiber-full) topping. The capsaicin that sriracha contains literally fires things up—it interacts with a protein in our mouths that, in turn, releases endorphins—the same neurotransmitter that's released when you go for a sweaty run or enjoy a blood-pumping rendezvous in the bedroom.
NuGo Slim Brownie Crunch Bar
How many you should eat: 1 (7 grams)
Praise hands emoji for another dessert-flavored fiber fix! "Snacks that are high in fiber and protein, like this protein bar, help keep blood sugar levels steady so you don't have the energy crash you get from refined carb snacks (like candy bars) that set up sugar cravings," says Zuckerbrot.
Pumpkin Seeds
How much you should eat: 1/2 cup (6 grams)
Making that puree from fresh squash? Don't toss the seeds! A hefty handful packs just as much protein as it does fiber. Spray with a bit of olive oil, sprinkle on your favorite seasonings, and roast for an all-natural nosh.
Carrot Sticks + Salsa
How much you should eat: 1 cup + 2 tablespoons (5 grams)
Feel free to use sticks to scoop up more than the two tablespoons of slightly spicy salsa, like Newman's Own Black Bean & Corn variety. Each serving has just 20 calories and two grams of fiber. Plus, new research shows eating fiery foods might naturally make you eat a bit less overall.
Wholly Guacamole + Way Better Black Bean Tortilla Chips
How much you should eat: 1 Classic 100-Calorie Mini + 1 serving chips (7 grams)
Normally, "I'm not a big fan of 100-calorie snack packs because they leave you hungry," says Zuckerbrot. But this guilt-free guac is an exception since it's not just empty carb calories. The bean chips offer even more healthy fats to go along with the avocado's monounsaturated goodness.
Cinnamon Raisin Fiber d'Lish Bar
How many you should eat: 1 (12 grams)
This all-natural, cookie-like snack comes in at just 130 calories. Eat one plain or crumble on top of your Greek yogurt for more muscle-building, hunger-satisfying protein too.
Greek Yogurt + Cherries + Flaxseed
How much you should eat: 1 cup + 1 cup + 1 tablespoon (5 grams)
Start your day with this well-balanced parfait. "Eating meals and snacks rich in fiber, like this trio, digest slowly and provide prolonged energy and stabilize blood sugar levels," says Zuckerbrot. Refined foods (think fruit on the bottom yogurt or sugary cereals) digest faster, causing more highs and lows than an episode of Bachelor in Paradise.
La Tortilla Factory Low Carb, High Fiber Whole-Wheat Large Tortilla
How many you should eat: 1 (12 grams)
Wrap up half of your daily fiber needs in one fell swoop. Oat fiber, which is 90 percent fiber, is the second ingredient on the label of these tortillas, right after water. Try 'em as part of our Easy Chicken-Rice Burritos—you won't regret it.
Justin's Maple Almond Butter + Gluten-Free Pretzels Snack Pack
How many you should eat: 1 (4 grams)
When you need an easy, travel-friendly snack, opt for Justin's gluten- and preservative-free snack packs—the pretzel sticks provide some much-needed crunch (plus they're just fun) while the maple almond butter gives a quick hit of healthy fats and protein to help keep you full.
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