Fit Foodie Blog

High-Fiber Foods for Effective Weight Loss Diets

Aamir Jamal

Many people think that in order to lose weight or shrink extra mass, a low carbohydrates diet is the only way to go. However, a research done at the University of Wollongong, Australia suggests that weight loss diets whole grain and other high-fiber foods also play a vital role in weight loss goals. 

High-Fiber Foods for Effective Weight Loss Diets
High-Fiber Foods for Effective Weight Loss Diets

So if you are among those who are planning to shape their body into a beach body with the help of a low-carb diet then you might have to reconsider and re-plan your strategy. 

Go through this gallery of foods to find out more attractive high-fiber foods you should choose to munch on with joy.

What is fiber?

We are all aware that we should introduce fiber in our daily diet, but the question is do we really have enough knowledge about the source, quantity and type of it.? When it comes to a basic definition then as per the website Dr. Axe “Fiber is a part of the cellular wall of grains, fruits and vegetables. It helps to increase stimulation in the digestive tract.”

Daily Recommended dose of Fiber

Gender Daily Fiber Dose
Women 25 g of fiber
Men 35–40 g of fiber

High-fiber foods for Effective Weight Loss Diets

Following is the list of high-fiber foods compiled by Dr. Axe. You should find and consider your favorite one in your daily diet.


  1. Quinoa For Weight Loss Diets

Quinoa
Total fiber 5.2 g of fiber per one cup cooked (185 g).
Nutrients Iron, vitamin B6, magnesium, potassium

  1. Avocado For Weight Loss Diets

Avocado
Total fiber 10.1 g per cup (150 g).
Nutrients Vitamin C, vitamin E, vitamin B6, folate, vitamin K, potassium

  1. Berries For Weight Loss Diets

Berries
Total fiber (raspberry) 8 g of fiber per cup (123 g).
Nutrients (raspberry) Vitamin A, vitamin C, vitamin E, vitamin K, folate.
Total fiber (blackberry) 7.6 g of fiber per cup (144 g).
Nutrients (blackberry) Vitamin C, vitamin K, omega-6 fatty acids, potassium, magnesium, manganese.

  1. Nuts For Weight Loss Diets

Nuts
Total fiber (almonds) 11.6 g of fiber per cup (95 g).
Nutrients (almonds) Protein, vitamin E, manganese, magnesium, riboflavin, omega-6 fatty acids.
Total fiber (walnuts) 7.8 g of fiber per cup (117 g).
Nutrients (walnuts) Protein, manganese, copper, omega-6 fatty acids, omega-3 fatty acids, folate, vitamin B6, phosphorus.

  1. Okra For Weight Loss Diets

Okra
Total fiber 2 g per half cup (80 g).
Nutrients Vitamins A, C, K; riboflavin, thiamine, niacin, calcium, iron, phosphorous, zinc, protein.

  1. Peas For Weight Loss Diets

Peas
Total fiber 8.8 g per cooked cup (160 g).
Nutrients Vitamin C, vitamin K, vitamin B6, thiamine, manganese, folate, vitamin A, protein.

  1. Coconut For Weight Loss Diets

Coconut
Total fiber 7.2 g per cup (80 g).
Nutrients Manganese, omega-6 fatty acids, folate, selenium.

  1. Black beans For Weight Loss Diets

Black Beans
Total fiber 15 g of fiber per cup (172 g).
Nutrients Protein, thiamine, magnesium, manganese, phosphorus, folate.

  1. Asian pears For Weight Loss Diets

Asian Pears
Total fiber 9.9 g per medium pear (275 g).
Nutrients Vitamin C, vitamin K, omega-6 fatty acids, potassium.

  1. Split peas For Weight Loss Diets

Split Peas
Total fiber 16.3 g of fiber per cup (196 g).
Nutrients Protein, thiamine, folate, manganese, omega-3 fatty acids, omega-6 fatty acids.

  1. Figs For Weight Loss Diets

Figs
Total fiber 1.9 g per large fig (64 g).
Nutrients Pantothenic acid, potassium, manganese, copper, vitamin B6.

  1. Lentils For Weight Loss Diets

Lentils
Total fiber 15.6 g of fiber per cup (198 g).
Nutrients Protein, iron, folate, manganese, phosphorous.

  1. Chia seeds For Weight Loss Diets

Chia Seeds
Total fiber 10.6 g per ounce (28 g).
Nutrients Protein, calcium, phosphorus, manganese, omega-3 fatty acids, omega-6 fatty acids.

  1. Acorn squash For Weight Loss Diets

Acorn Squash
Total fiber 9 g of fiber per cup (205 g).
Nutrients Vitamin C, thiamine, potassium, manganese, vitamin A, vitamin B6, folate, magnesium.

  1. Turnips

Turnips
Total fiber 3.1 g of fiber per cup (156 g).
Nutrients Vitamin C, calcium, magnesium, potassium.

  1. Chickpeas

Chickpeas
Total fiber 12.5 g of fiber per cup (164 g).
Nutrients Protein, copper, folate, manganese, omega-6 fatty acids, omega-3 fatty acids.

  1. Artichokes

Artichoke
Total fiber 10.3 g of fiber per medium artichoke (120 g).
Nutrients Vitamins A, C, E, B, K; potassium; calcium; magnesium; phosphorous.

  1. Lima beans

Lima Beans
Total fiber 13.2 g of fiber per cup (188 g).
Nutrients Copper, manganese, folate, phosphorous, protein, vitamin B2, vitamin B6.

  1. Brussels sprouts 

Brussels Sprouts
Total fiber 4 g of fiber per cup (156 g).
Nutrients Vitamins C, K, B1, B2, B6; folate, manganese.

  1. Flaxseeds 

Flaxseeds
Total fiber 2.8 g of fiber per tablespoon of whole flaxseeds (10 g).
Nutrients Protein, thiamine, manganese, phosphorus, magnesium, copper, omega-3 fatty acids.

 

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