Do you find it tough to look slim even in black jeans? Do you want to get rid of the extra flab because you care about your health? Then, the best way to lose weight without the hassle of counting calories or lifting weights is to include fiber-rich foods in your diet. Fiber is essentially a type of carbohydrate (and we thought carbs were bad!) that cannot be digested by humans. It helps in bulking up the stools and increasing the digestion and absorption time in the large intestine. It helps to improve the metabolic rate, cleanses the bowels, and increases satiety. We have handpicked 31 best fiber-rich foods and prepared a diet chart that will help you slim down and improve your health. Let’s begin.
10 Best Fiber-Rich Foods For Weight Loss
Total Dietary Fiber: 9.2 g (Medium California Avocado), 17 g (Medium Florida Avocado)
Insoluble Fiber: 5.8 g (California Avocado), 13.9 g (Florida Avocado)
Soluble Fiber: 3.4 g (California Avocado), 3.06 g (Florida Avocado)
Other Vital Nutrients: Polyunsaturated fat, Monounsaturated fat, Vitamin E, Vitamin B-6, Vitamin K, Vitamin D, Vitamin A, Magnesium, and Iron.
Green avocados are mostly from Florida and are high in soluble fiber as compared to the California dark-skinned variety. They are also rich in healthy fats that help reduce inflammation. This is why the avocado should be your go-to fruit. You can have it for breakfast with eggs or in a salad for lunch or dinner.
Total Dietary Fiber: 8.4 g per cup
Insoluble Fiber: 7.5 g
Soluble Fiber: 0.9 g
Other Vital Nutrients: Vitamin K, Vitamin C, Vitamin A, Folate, Potassium, Calcium, Magnesium, and Phosphorus.
The total fiber present in raspberries is 8.40 g per cup. They are also a rich source of vitamins C, A, K, and folate. Raspberries improve bowel movement and prevent bloating. You can have a raspberry smoothie for breakfast or toss a few raspberries in your oatmeal to give it a different flavor.
Total Dietary Fiber: 24.30 g per cup (dried figs), 5.8 g per cup (common figs)
Insoluble Fiber: 16.30 g
Soluble Fiber: 8 g
Other Vital Nutrients: Vitamin C, Vitamin A, Vitamin K, Calcium, Magnesium, Phosphorus, Potassium, Zinc, and Iron.
This sweet and granular textured fruit is one of the best sources of dietary fiber. It contains 24.30 grams of fiber per cup and is rich in other nutrients such as vitamins A and K, folate, and protein. You can have figs for dessert or add them to your lunch salad.
Total Dietary Fiber: 12.10 g per cup
Insoluble Fiber: 5.60 g
Soluble Fiber: 6.50 g
Other Vital Nutrients: Vitamin A, Vitamin K, Potassium, Calcium, Phosphorus, Calcium, and Magnesium.
A cup of prunes contains 6.50 grams of soluble fiber and 5.60 grams of insoluble fiber. Prune juice helps treat constipation, and due to its high soluble fiber content, it is also a good weight loss agent. You can have prune juice for breakfast with oatmeal or add prunes to your grilled duck for dinner. Or make your dessert extra special by adding a few dried prunes to your low-fat yogurt.
Total Dietary Fiber: 8.9 g per cup
Insoluble Fiber: 7.40 g
Soluble Fiber: 1.50 g
Other Vital Nutrients: Vitamin A, Vitamin C, Phosphorus, Calcium, Magnesium, and Potassium.
This sweet tropical fruit is a great source of fiber. A cup of guava contains about 9 grams of fiber and is also loaded with vitamins C and A, magnesium, calcium, potassium, and many phytonutrients. You can have guava as an evening snack or make guava juice for breakfast.
Total Dietary Fiber: 2 g per cup
Insoluble Fiber: 1.20 g
Soluble Fiber: 0.80 g
Other Vital Nutrients: Vitamin A, Vitamin C. Vitamin K, Phosphorus, Potassium, Calcium, and Magnesium.
This aromatic fruit is a wonderful source of soluble and insoluble fibers. Dried peach contains about 13 grams of total dietary fiber. It is also a rich source of vitamins A, C, and K, magnesium, potassium, phosphorus, and calcium. You can add dried peaches to your breakfast oats, smoothies or roasted turkey or chicken.
Total Dietary Fiber: 6.50 g per cup
Insoluble Fiber: 5.10 g
Soluble Fiber: 1.40 g
Other Vital Nutrients: Vitamin A, Vitamin C, Folate, Magnesium, Phosphorus, Potassium, and Calcium.
Gooseberries are also a good source of fiber. A cup of gooseberry contains 6.50 grams of fiber. They are also rich in vitamin C and phytochemicals that help maintain optimum health. You can have 2-3 sun-dried gooseberries right after lunch to help suppress your hunger pangs. You can also make sweet gooseberry marmalade and add it to your dessert or simply have a spoonful of it to curb your sweet cravings.
Total Dietary Fiber: 13.90 g per cup
Insoluble Fiber: 9 g
Soluble Fiber: 4.90 g
Other Vital Nutrients: Vitamin A, Vitamin C, Folate, Magnesium, Phosphorus, Potassium, Calcium, and Monounsaturated Fats.
This sweet and granular tropical fruit is rich in soluble and insoluble fiber. One medium sapodilla contains about 5 grams of soluble fiber and 9 grams of insoluble fiber. It is also a great source of calcium, potassium, and folate. You can add sapodilla to your breakfast smoothies or juices or have it for dessert with a cup of low-fat frozen yogurt.
Total Dietary Fiber: 35.70 g (fresh, medium sized-coconut)
Insoluble Fiber: 31.80 g
Soluble Fiber: 3.90 g
Other Vital Nutrients: Monounsaturated Fats, Polyunsaturated Fats, Vitamin C, Folate, Choline, Magnesium, Phosphorus, Potassium, Calcium, and Iron.
Coconut is not a nut; it is a fibrous one-seeded drupe. The liquid endosperm inside the coconut is rich in vitamins and minerals. It is a natural electrolyte and is great for rehydration, weight loss, and better skin. As the coconut ripens, the endosperm transforms into edible flesh, which is rich in vitamin E and dietary fiber. You can add grated coconut flesh to your breakfast bowl, casserole, or salad or just eat the coconut alone. It’s sweet, crunchy, and satisfying.
Total Dietary Fiber: 4 g (one medium-sized pear)
Insoluble Fiber: 1.80 g
Soluble Fiber: 2.20 g
Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Choline, Magnesium, Phosphorus, Potassium, and Calcium.
This sweet, granular, fiber-rich, and cholesterol-free fruit is tasty and easily available. You can have it as it is or get a little creative and add it to your dessert, stew, grills, or salad.