High fiber foods can be a game changer when it comes to managing weight and supporting overall health. Unlike other carbohydrates, fiber isn’t easily digested, yet it plays a powerful role in improving digestion, increasing satiety, and boosting metabolism. Especially after the COVID-19 pandemic, more people have become mindful of their diets, turning to fiber-rich options to help manage conditions like diabetes, hypertension, and heart disease. Fortunately, adding high fiber foods to your meals doesn’t require strict calorie counting. In the sections ahead, discover 32 of the best high fiber foods for weight loss, plus a free diet chart to help you stay fit and energized. Keep reading to explore your options.
Adding high fiber foods to your daily diet is one of the simplest ways to stay full longer, reduce cravings, and support healthy digestion. Piper Steele, a journalist and blogger, shared her personal experience adding fiber-rich foods like raspberries, chia seeds, and almonds to her meals. “I felt full for longer,” she wrote. “I didn’t feel tired or in need of an afternoon pick-me-up like I did before.” If you’re looking to experience the same benefits, here are some of the best high fiber foods—especially fruits—you can enjoy for healthy and sustainable weight loss.
Top Fiber-Rich Fruits To Support Your Weight Loss Goals
These fruits are not only nutritious but also naturally high in dietary fiber, making them ideal additions to your weight-loss-friendly diet.
Avocado
- Total Fiber: 9.2 g (California), 17 g (Florida)
- Calories: 160
- Insoluble Fiber: 5.8 g (California), 13.9 g (Florida)
- Soluble Fiber: 3.4 g (California), 3.06 g (Florida)
- Nutrients: Vitamin E, B-6, K, D, A, magnesium, iron, and healthy fats
Avocados are one of the richest high fiber foods and support both digestive and heart health. Try them with toast, in a smoothie, or sliced into salads.
Raspberry
- Total Fiber: 8.4 g per cup
- Calories: 65
- Insoluble Fiber: 7.5 g
- Soluble Fiber: 0.9 g
- Nutrients: Vitamins C, A, K, folate, potassium, calcium, magnesium
Raspberries offer a powerful fiber punch in every cup. Enjoy them fresh in oatmeal, smoothies, or as a low-sugar snack.
Figs
- Total Fiber: 24.3 g per cup (dried), 5.8 g per cup (fresh)
- Calories: 279
- Insoluble Fiber: 16.3 g
- Soluble Fiber: 8 g
- Nutrients: Vitamins A, C, K, calcium, iron, magnesium
Both fresh and dried figs are high fiber foods that satisfy sweet cravings and support digestion. Add them to salads or serve with yogurt for a fiber-rich dessert.
Prune
- Total Fiber: 12.1 g per cup
- Calories: 418
- Insoluble Fiber: 5.6 g
- Soluble Fiber: 6.5 g
- Nutrients: Vitamin A, K, potassium, calcium, phosphorus
Prunes and prune juice are well-known for relieving constipation and boosting fiber intake. Try them blended into smoothies or baked into fiber-friendly treats.
Guava
- Total Fiber: 8.9 g per cup
- Calories: 112
- Insoluble Fiber: 7.4 g
- Soluble Fiber: 1.5 g
- Nutrients: Vitamins A, C, calcium, potassium, magnesium
This tropical fruit is one of the most nutrient-dense and high fiber foods. Add guava slices to your breakfast or juice it fresh for a morning fiber boost.
Peach
- Total Fiber: 2 g per cup
- Calories: 60.1
- Insoluble Fiber: 1.2 g
- Soluble Fiber: 0.8 g
- Nutrients: Vitamins A, C, K, potassium, magnesium
Peaches are delicious fresh or dried. Dried peaches are especially high in fiber and can be added to cereal, yogurt, or savory dishes like roasted chicken.
Gooseberries
- Total Fiber: 6.5 g per cup
- Calories: 66
- Insoluble Fiber: 5.1 g
- Soluble Fiber: 1.4 g
- Nutrients: Vitamin C, A, folate, magnesium, potassium
Often overlooked, gooseberries are among the best high fiber fruits. Eat them sun-dried, mix them into jam, or enjoy them in savory sauces.
If you’re looking to naturally support your weight goals, these next fiber-rich fruits and vegetables are great additions to your daily meals.
8. Sapodilla
This sweet tropical fruit is loaded with fiber and essential nutrients that support digestion.
- Total Dietary Fiber: 13.9 g per cup
- Calories: 200
- Insoluble Fiber: 9 g
- Soluble Fiber: 4.9 g
- Key Nutrients: Vitamin A, Vitamin C, Folate, Magnesium, Potassium, Monounsaturated Fats
Enjoy sapodilla in smoothies, breakfast bowls, or as a naturally sweet dessert with a dollop of low-fat frozen yogurt.
9. Coconut
Often overlooked, coconut is one of the highest fiber-rich foods you can enjoy in its raw form.
- Total Dietary Fiber: 35.7 g per fresh medium coconut
- Calories: 1405
- Insoluble Fiber: 31.8 g
- Soluble Fiber: 3.9 g
- Key Nutrients: Vitamin C, Folate, Iron, Magnesium, Choline
Grated coconut adds flavor and crunch to curries, salads, or even energy bars.
10. Pear
Naturally juicy and satisfying, pears are easy to add to snacks or meals.
- Total Dietary Fiber: 4 g per medium pear
- Calories: 103
- Insoluble Fiber: 1.8 g
- Soluble Fiber: 2.2 g
- Key Nutrients: Vitamin C, Vitamin K, Potassium, Calcium
Slice pears into salads, bake them into desserts, or enjoy them on their own for a fiber-filled snack.
Now let’s look at the best vegetables that can help you reach your fiber intake goals each day.
1. Green Peas
These tiny vegetables are big on fiber and nutrition.
- Total Dietary Fiber: 8.8 g per cup
- Calories: 134
- Insoluble Fiber: 6.2 g
- Soluble Fiber: 2.6 g
- Key Nutrients: Vitamin A, Vitamin C, Magnesium, Calcium
Toss them into stews, stir-fries, or quinoa bowls.
2. Yam
This fiber-dense root vegetable can help you feel full and satisfied.
- Total Dietary Fiber: 7.6 g per cup
- Calories: 158
- Insoluble Fiber: 4.8 g
- Soluble Fiber: 2.8 g
- Key Nutrients: Vitamin C, Potassium, Phosphorus
Roast yams, add them to casseroles, or enjoy them as air-fried snacks.
3. Winter Squash
Perfect for colder months, winter squash is delicious and high in both soluble and insoluble fiber.
- Total Dietary Fiber: 6.7 g per cup
- Calories: 82
- Insoluble Fiber: 2.9 g
- Soluble Fiber: 3.8 g
- Key Nutrients: Vitamin A, Beta Carotene, Omega-3 Fats
Add it to soups, mash it as a side, or roast it with spices for a fiber-packed meal.
4. Spinach
This leafy green is versatile, low in calories, and high in fiber.
- Total Dietary Fiber: 5.1 g per cup
- Calories: 7
- Insoluble Fiber: 3.8 g
- Soluble Fiber: 1.3 g
- Key Nutrients: Vitamin K, Folate, Magnesium
Add it to eggs, salads, smoothies, or wraps.
5. Okra
This underrated vegetable is rich in mucilage, which helps support digestion.
- Total Dietary Fiber: 5.1 g per cup
- Calories: 36
- Insoluble Fiber: 3.1 g
- Soluble Fiber: 2 g
- Key Nutrients: Vitamin C, Folate, Calcium
Boil, grill, or sauté okra for a tasty, fiber-rich side dish.
6. Collard Greens
These sturdy greens are full of fiber and support overall wellness.
- Total Dietary Fiber: 5.3 g per cup
- Calories: 11
- Insoluble Fiber: 2.1 g
- Soluble Fiber: 3.2 g
- Key Nutrients: Vitamin A, Vitamin K, Calcium
Use collards in stews, soups, or lightly steam them for a healthy side.
More High Fiber Foods to Support Healthy Weight Loss
If you’re aiming to eat more fiber to manage your weight, these vegetables, seeds, and grains offer a natural and satisfying way to stay full longer and nourish your body.
7. Carrots
Carrots are crunchy, nutritious, and loaded with fiber.
- Total Dietary Fiber: 5.2 g per cup
- Calories: 82
- Insoluble Fiber: 3 g
- Soluble Fiber: 2.2 g
- Key Nutrients: Vitamin A, Vitamin C, Folate, Magnesium, Potassium
Raw carrots are perfect for salads, stews, or snacks. Their fiber content also supports eye health and digestion.
8. Endive
Also known as curly endive or chicory, this leafy green is low in calories and packed with fiber.
- Total Dietary Fiber: 5.2 g per cup
- Calories: 8
- Insoluble Fiber: 3.7 g
- Soluble Fiber: 1.5 g
- Key Nutrients: Vitamin A, Vitamin K, Folate, Calcium
Use grilled endive in salads or wraps for a nutritious fiber boost.
9. Turnip Greens
Turnip greens are fiber-rich and provide anti-inflammatory benefits.
- Total Dietary Fiber: 5 g per cup
- Calories: 29
- Insoluble Fiber: 2.8 g
- Soluble Fiber: 2.2 g
- Key Nutrients: Vitamin K, Vitamin C, Omega-3s, Calcium
Add them to soups or stews for a flavorful and nutrient-dense side.
10. Beet Greens
The leafy tops of beets are another great way to boost fiber intake.
- Total Dietary Fiber: 4.2 g per cup
- Calories: 39
- Insoluble Fiber: 2.3 g
- Soluble Fiber: 1.9 g
- Key Nutrients: Vitamin A, Vitamin K, Magnesium
Sauté beet greens with garlic or stir into soups and rice dishes.
Top High Fiber Grains, Nuts, and Seeds for Weight Loss
Whole grains and seeds are some of the most powerful high fiber foods that can help regulate hunger and support gut health.
1. Flax Seeds
Flax seeds are a fiber and omega-3 powerhouse.
- Total Dietary Fiber: 25.5 g per cup
- Calories: 897
- Insoluble Fiber: 11.7 g
- Soluble Fiber: 13.8 g
- Key Nutrients: Thiamine, Magnesium, Iron, Protein
Grind and sprinkle them into smoothies, oatmeal, or yogurt.
2. Oat Bran
This nutrient-dense grain is excellent for breakfast and supports steady energy release.
- Total Dietary Fiber: 14 g per cup
- Calories: 231
- Insoluble Fiber: 7.2 g
- Soluble Fiber: 6.8 g
- Key Nutrients: Zinc, Betaine, Iron, Protein
Make a warm bowl of oat bran with berries for a high fiber breakfast.
3. Sorghum
Known as the “new quinoa”, sorghum is loaded with dietary fiber and protein.
- Total Dietary Fiber: 26.5 g per cup
- Calories: 651
- Insoluble Fiber: 18.5 g
- Soluble Fiber: 8 g
- Key Nutrients: Niacin, Iron, Magnesium, Phosphorus
Use cooked sorghum in salads, risottos, or as a rice alternative.
4. Amaranth
Amaranth is a gluten-free ancient grain packed with fiber and micronutrients.
- Total Dietary Fiber: 29.6 g per cup
- Calories: 251
- Insoluble Fiber: 20.2 g
- Soluble Fiber: 9.4 g
- Key Nutrients: Vitamin B6, Manganese, Zinc, Calcium
Cook as porridge, add to muffins, or use as a base for grain bowls.
High Fiber Foods: Grains, Seeds, and Legumes That Support Weight Loss
A balanced intake of high fiber foods is essential for digestive health and sustainable weight loss. Below are more nutrient-dense options to include in your meals.
5. Barley
Total Dietary Fiber: 31.20 g per cup
Calories: 193
Insoluble Fiber: 24.4 g
Soluble Fiber: 6.80 g
Other Nutrients: Vitamin A, Vitamin K, Folate, Niacin, Vitamin B6, Magnesium, Iron, Zinc
Barley is one of the most fiber-rich grains. It’s incredibly versatile—use it in stews, soups, or a hearty barley porridge. This grain helps keep you full while providing key vitamins and minerals.
6. Pumpkin Seeds
Total Dietary Fiber: 8.80 g per cup
Calories: 285
Insoluble Fiber: 6.4 g
Soluble Fiber: 2.4 g
Other Nutrients: Vitamin A, Magnesium, Phosphorus, Potassium, Iron
Pumpkin seeds are crunchy, satisfying, and packed with fiber and healthy fats. Sprinkle them over yogurt, add to smoothies, or toss into salads for an easy fiber boost.
7. Chestnuts
Total Dietary Fiber: 16.70 g per cup
Calories: 350
Insoluble Fiber: 13.2 g
Soluble Fiber: 3.5 g
Other Nutrients: Vitamin C, Folate, Calcium, Iron, Monounsaturated Fats
Chestnuts are naturally sweet and fibrous. Enjoy them roasted, mixed into holiday dishes, or chopped over desserts for flavor and crunch.
8. Almonds
Total Dietary Fiber: 15.90 g per cup
Calories: 546
Insoluble Fiber: 14.3 g
Soluble Fiber: 1.6 g
Other Nutrients: Vitamin E, Magnesium, Calcium, Monounsaturated Fats
Almonds are classic high fiber foods. Whether soaked overnight, used in cooking, or eaten as a snack, they’re rich in nutrients and help support satiety.
High Fiber Legumes That Aid Weight Loss
Legumes are plant-based protein powerhouses loaded with fiber and essential nutrients. Here are three of the best to include in your weight loss journey.
1. Black Beans
Total Dietary Fiber: 15 g per cup
Calories: 227
Insoluble Fiber: 6 g
Soluble Fiber: 9 g
Other Nutrients: Folate, Magnesium, Iron, Protein
Black beans are excellent for digestion and appetite control. Use them in burrito bowls, chili, or bean salads for a satisfying and fiber-rich meal.
2. Lima Beans
Total Dietary Fiber: 13.20 g per cup
Calories: 216
Insoluble Fiber: 6.20 g
Soluble Fiber: 7 g
Other Nutrients: Vitamin K, Potassium, Zinc, Iron
Lima beans support gut health and blood sugar balance. Add them to stews, mixed vegetable bowls, or even pasta dishes for texture and nutrition.
3. Lentils
Total Dietary Fiber: 15.6 g per cup
Calories: 230
Insoluble Fiber: 14.4 g
Soluble Fiber: 1.2 g
Other Nutrients: Folate, Thiamin, Potassium, Iron
Lentils are a go-to high fiber food, especially in vegetarian and vegan diets. Boil them into soups or toss them into grain bowls and salads.
Other High Fiber Foods That Support Weight Loss
Dark Chocolate
Total Dietary Fiber: 3.09 g per 28g
Calories: 170
Insoluble Fiber: 1–1.5 g
Soluble Fiber: 1–1.5 g
Other Nutrients: Magnesium, Zinc, Copper, Iron, Flavonoids
Dark chocolate can be a guilt-free treat when eaten in moderation. Its fiber content helps you feel full, and its antioxidants may support metabolism. Add it to shakes or enjoy a small piece after meals.
Adding high fiber foods to your daily routine is one of the simplest and most sustainable ways to support weight loss. They not only help regulate your appetite but also enhance digestion, boost metabolism, and support gut health.
By understanding the roles of both soluble and insoluble fiber, you can better tailor your diet to meet your weight management goals. Soluble fiber keeps you full and nourishes good gut bacteria, while insoluble fiber keeps things moving through your digestive tract. Together, they create a powerful combination that can improve your health and help you achieve a leaner physique.
Simple Habits To Support A High Fiber Diet
To make the most out of your high fiber foods, follow these simple habits:
- Eat slowly and chew thoroughly to help fiber do its job.
- Gradually increase your fiber intake to allow your digestive system to adjust.
- Drink enough water—fiber needs fluid to function effectively.
- Plan meals around fiber-rich ingredients such as legumes, veggies, and whole grains.
- Avoid overly processed fiber bars and artificial supplements unless medically recommended.
Pairing High Fiber Foods With A Healthy Lifestyle
High fiber foods work best when combined with consistent lifestyle changes:
- Stay physically active to complement fiber’s digestive benefits.
- Get 7–8 hours of sleep per night to balance hormones related to hunger and fat storage.
- Practice mindful eating to avoid overeating or emotional snacking.
- Keep stress levels in check through meditation, yoga, or deep breathing.
Is A High Fiber Diet Right For You?
A diet rich in high fiber foods offers a natural and effective way to support weight loss while improving your overall health. From fruits and vegetables to grains, seeds, and legumes, there are plenty of delicious, nutrient-packed options to include in your meals.
However, as with any dietary shift, it’s important to listen to your body. If you experience discomfort or have any existing digestive conditions, consult your healthcare provider before significantly increasing your fiber intake.
By making thoughtful choices and staying consistent, high fiber foods can be your powerful ally in reaching your weight loss and wellness goals.