How Fiber Rich Foods Can Help Weight Loss and Build Solid Body

Reviewed by: | Author: Manoja Kalakanti

What is the most important weight loss nutrient that aids weight loss and helps you to stay regular? If you have guessed dietary fiber, good!Give yourself a pat on the back! And all those who aren’t quite acquainted to the all-important nutrient and wondering what fiber is; it’s time to add fiber into your diet.


Our diet nowadays is highly refined, stripped of this valuable nutrient that helps you to stay fit and healthy. Thanks to this highly satiating macro nutrient into your diet, you’ll benefit in some amazing ways! A surge in energy levels helps you lose weight and also cuts down your risk of diabetes and inflammation.

Anyone who is trying to lose weight must include at least 28 grams of fiber per day, especially if you are following a 2,000 calorie diet, as stated by FDA. But the unfortunate truth is our diets increasingly consist of more of the refined stuff and we hardly ever get close to the required amount. So, we are quite far away from the fiber rich diet that we are supposed to consume.

But take heart from the fact that it isn’t too difficult to get closer to the magic number, just a few dietary swaps and some mindful additions to your diet can help you get nearer to the target,which is the fiber rich diet for weight loss and fiber rich diet for optimum gut health. That’s not all, there are some other benefits too besides just weight loss and gut health. Stay tuned for more on fiber benefits and other sources of fiber to get your everyday diet in order.

Why should you add more Dietary fiber to your diet?

What is fiber? Fiber, also known as roughage, is an integral part of plant-based foods such as grains, nuts, beans, fruits and vegetables that the body finds hard to break down. It passes through the body undigested, taking care of your digestive system and keeping it clean and healthy, which helps you to be regular and also helps flush out all the accumulated toxins from the body.


There are two varieties of fiber, insoluble and soluble.What is common between fruits, vegetables, and whole grains? They contain Insoluble fiber that does not dissolve in water. It is bulky in nature and helps prevent constipation.

Soluble fiber, on the other hand, dissolves in water and can control the spiralling blood sugar levels. The other benefit is that it also reduces cholesterol. Barley, oatmeal, beans, nuts, and fruits such as apples, citrus fruits, berries, and pears form a formidable line up of the high fiber foods chart.

There are foods which contain the benefits of both soluble and insoluble fiber. It is true that natural and unprocessed food has a higher content of fiber. The foods which are completely minus fiber are meat, dairy, or sugar. The so called “white” foods, such as white bread, white rice, and pastries are infamous for their abysmally low content of fiber.

Why should you maintain a high Fiber diet?- The Health Benefits of Fiber

Adding more fiber to your diet can deliver a long list of health benefits. Get your fill for the following reasons,

1. Lose weight with fiber rich foods

Fiber filled foods slim you down. In fact, there have been enough experiments done and it almost proves that indeed adequate amounts of fiber can knock off some serious pounds. The reason being fiber filled foods shut up your hunger hormones sooner, and another amazing point is they prevent your body from absorbing the extra calories. Reduced calories equals weight loss. Try it, increase your fruit, vegetables and whole-grain consumption and you will definitely see the weighing scale tilt in your favor.



That’s not all, people who load up on fiber regularly tend to not only lose the extra pounds but also help maintain a leaner frame. Even when you are on a high-fat diet, remember not to skimp on the fiber quotient, this works really well after a guilt-ridden holiday binge-fest! Adding optimum amounts of fiber can safely be regarded as a weight loss tool which can prove to be a sustainable plan.

2. Dietary Fiber Foods can reduce the Risk of Diabetes

The equation is fairly simple, the more fiber you have,more than 26 grams a day, the lesser chances of getting affected with diabetes. If you want to keep your blood sugar levels steady, just fill up on fiber. Keep in mind this simple fact, you can prevent a chronic disease like diabetes by adding optimum levels of fiber.


3. High Fiber Foods to Stave off Heart Disease

If you consume at least 7 grams of fiber daily, your chances of getting heart disease can drop by almost 9 percent. That’s because fiber has the ability to soak up the excess cholesterol in your system and take it out before it can affect your arteries.

4. Improve your gut health with Fiber

The good bacteria in your gut feeds off the microbiome feed of fiber and flourishes the bacteria that eats up the fiber that gets fermented in your G.I. tract (delish), this produces short-chain fatty acids which can lower inflammation. Inflammation has been said to give rise not only obesity but a host of other diseases as well.

A high-fiber diet such as the Mediterranean diet can change the gut bacteria within a very few days. So, up the fiber intake and do not skimp on it most days of the week. Skimping for just a few days can significantly affect your bacteria population. Get your fiber fix…..daily!

5. Increase Dietary Fiber Foods to Combat Cancer

This should hold your interest as reliable studies have shown that for every 10 grams of fiber you eat you will be able to reduce the chances of getting colorectal cancer and another 5%reduction in breast cancer risk. The veggies and fruits are not only rich in fiber but also full of antioxidants and phytochemicals, which will form a power-packed arsenal to fight cancer.


6. Keep constipation at bay with dietary fiber foods

Constipation is certainly no fun! Fiber adds bulk to your poop and hence makes it easier for waste elimination. Remember, the next time you have a problem with constipation, add more of dietary fiber foods so that you get to be more regular.

7. Detox with a fiber rich diet

Soluble fiber has the potential to soak up harmful compounds like excess estrogen and unhealthy fats before they are absorbed right into the body. The right amount of fiber can eliminate most of the toxins from the GI tract. Fiber also pushes things to move along quickly, reducing the chances of letting harmful toxins like BPA, mercury, and pesticides affect you.

8. A Fiber-rich diet to get Strong Bones

Some kinds of soluble fibers are also called‘prebiotics’, which are found in leeks, asparagus, wheat soybeans, and oats. They increase the bioavailability of certain minerals like calcium from the foods you eat, which ups the bone density. It is always good to keep in mind that it is not enough to eat the right things, but to also ensurethat we are able to absorb the right nutrients from foods we eat.


The Question is whether you are getting Enough Dietary Fiber

This is one question that you must certainly ask yourself. Are you getting enough? Is there any sign to tell you whether you are getting enough? Find out the warning signs which would give you a hint, if at all you are getting the right amount of fiber for optimal health. It is time you did a reality check and be mindful of the following symptoms,

  • Are you regular? Or do you have fewer than three bowel movements in a week? If you do, then it is time you took a long and hard look at your fiber intake.
  • You gain weight despite eating healthy and putting in some solid hours at the gym and whatever food you are having, you don’t quite feel satiated.
  • You frequently feel tired and nauseated.
  • Your glucometer tells you that your blood sugar levels are constantly fluctuating, especially when you have diabetes.
  • If you are suffering from any one of those above mentioned symptoms, then do consult with your doctor and seek his/her advice.

Tips for a High Fiber Diet Plan- Include these Fiber Rich Foods for Weight Loss

So, you consume just 15 grams of fiber per day, now that’s downright meagre! If you are a man, up the intake to 38 grams and if you are a woman, notch it up to 25 grams. Get your high fiber foods chart ready to add this must-add nutrient right into your diet. Include these all-important foods and reap the benefits.

1. Legumes

This easily available food is chock full of fiber. If you were pursuing exotic foods for your fiber fill, stop right there and bring back the goodness of your staple food on your table. Legumes are not only a great source of fiber, but also a pretty good source of protein, folate, iron, vitamins, and manganese. Some of the important legumes which are easily available and which you can easily add to your diet are kidney beans, lima beans. Add boiled ones to your salads or have them curried with less oil. They are a delicious way to increase your daily dose of fiber rich foods.


2. Whole grains

Many people avoid carbs as they think that carbs can cause weight gain. But that’s where you go wrong, as you just need to eliminate the refined stuff and add back the whole grains which are loaded with fiber. There are a variety of whole grains, which include rye, oats/oatmeal, whole wheat, corn, barley, wild rice, red rice, brown rice, buckwheat, quinoa, triticale, millet, bulgur (cracked wheat), and sorghum. That’s quite a lot to choose from!

  • Nuts The perfect hunger- slayer, nuts should be your go-to option for your mid morning slumps, and there are just too many varities to choose from- groundnuts, almonds, pistachios, walnut, groundnuts; all of them are a terrific source of fiber. These are also a great way to stay regular.
  • Avocados One fruit that has taken the nutrition world by storm is the Many hate it and cannot for the life of them understand what’s there to go gaga over it, others cannot have enough of it, and make it for breakfast, lunch, and dinner! It is high in the good kind of fats, which helps it seal a permanent position in the list of fiber rich foods for weight loss. Okay, it does not stop at that, it has a great many nutrients such as folate, vitamin K, potassium, vitamin B5, vitamin B6, vitamin E and vitamin C, the works. Have it as part of a healthy smoothie, it is even versatile enough to be part of ice-creams and salads!


  • PearsWe know veggies and fruits contain the most amount of fiber, and pears are at the top of that list.It is crisp, delicious and sweet with loads of, yes you guessed it right, fiber! Also, it is enriched with the vitamin C, vitamin K, potassium and Omega 6 fatty acids.
  • BerriesBerries are just so berry berry good for your health! It helps of course, that it is fiber-full. Whether it is raspberries with ahigh amount of fiber, vitamin A, vitamin C, vitamin E, vitamin K, and folate; orblackberries such as fiber, vitamin C, vitamin K, Omega 6 fatty acids, magnesium, potassium, and manganese; you can’t go wrong with berries!Blackberries are rich in vitamin K, so they boost your bone density as well. Raspberry has high manganese levels which promote healthy bones and blood sugar levels, and work magic on your skin and hair!
  • PeasGreen peas are packed with fiber, and also contain powerful antioxidants. They also haveanti-inflammatory properties that boost overall wellness.
  • CoconutCoconut contains manganese, folate, Omega-6 fatty acids and selenium. It is low in glycemic index, so include coconut into your diet as it has a substantial amount of fiber too! It has been seen that in countries where coconut is an integral part of the diet, there are lesser instances of high cholesterol and heart diseases.

3. Chia Seeds

Chia seeds have been hailed as the latestsuper food. It is high in fiber and enriched with a lot of essential nutrients. One tiny weight-loss tip for you is to have soaked chia seeds, as they swell in your stomach and make you feel fuller, so you tend to eat less. Besides packing in a considerable amount of fiber, it has anti-bloating properties as well.


4. Flax seeds

The other seeds that jostle for primacy with chia are flax seeds. They are brimming with loads of essential nutrients such as vitamins, minerals such as magnesium, copper, omega 3 fatty acids, phosphorus, and loads of fiber. They should be ground before consumption as they are better absorbed that way. Add themto smoothies, soups, and salads for your daily dose of fiber. These tiny seeds come in handy when you are trying hard to lose those extra pounds.

5. Chickpeas

Chickpeas are full of magnesium. It is a great weight loss food as it is rich in fiber, omega 3 fatty acid, omega 6 fatty acid, copper, protein, and also manganese. They can be added to your dals, soups, and salads, and even baked for healthy and delicious meals.

6. Turnip

Turnip also contains fiber and can be consumed both raw and cooked. The fact that it contains magnesium,vitamin C, potassium, and calcium makes it a potent veggie to add to your list of fiber rich Indian foods for weight loss. The fiber content is quite high, as 100 grams of turnip contains about 1.8 grams of fibre.

7. Broccoli


Broccoli ranks almost at the top of every healthy food list, and not without reason. It contains approximately 5.1 grams of fibre. Steamed broccoli combines well with soups and salmon. Love it or hate it, you cannot ignore this fiber-rich food! Broccoli should be an integral part of your diet not only for its high fiber content but also because it is rich in anti-oxidants!

Fiber helps eliminate toxins from your body, this accumulation of toxins leads to weight gain and also other chronic diseases. Thus, the importance of adding fiber to your diet cannot be stressed enough! A fiber rich diet improves gut health and consequently, your overall health. So, show some fiber love for a healthy and fitter you. Take stock of your diet plan and just get going!

How Fiber Rich Foods Can Help You Stay Fit and Healthy – PDF

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