25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

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diet high in fiber foods you should eat

Are you looking to add a diet high in fiber foods to your weight loss plan? In this ultimate guide, we will be looking at some of the best high diet fiber foods and everything about them. Also, many nutritionists have designed customisable foods in high fiber diet plans. 

Fiber is extremely beneficial for weight loss diet plans.

It goes past your stomach undigested and then goes into your intestines, where it nourishes wholesomely alongside your intestinal bacteria, resulting in a broad variety of health benefits. High Fiber also has various other benefits.

Weight reduction, blood sugar control, and constipation are some of them which are benefited from certain forms of a diet high in fiber foods.

The Academy of Nutrition and Dietetics (AND) recommends intaking approximately 14-15 grams of fiber per 1,000 calories you consume each day. This equates to around 25 grams of high fiber for women and 38 grams for men.

Unfortunately, more than 92% of people worldwide do not get enough daily fiber intake. The daily average fiber consumption in the United States is 16.2 grams, and in India, it is 15.3 grams, whereas in several other countries, the average drops exponentially down.

Fortunately, boosting your fiber intake is simple: just include more diet high in fiber foods to your daily dietary plan. 

What Is Fiber And Types Of Fiber?

Best Fiber Rich Foods List Available In India.jpg - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Fiber is, in fact, a simple carb that the body would be unable to digest completely. Fiber, in comparison to many other carbohydrates, cannot be broken down into glucose molecules and, as a result, travels through the body undigested. Fiber helps to keep your hunger under control and your blood sugar levels stable by regulating your body’s utilisation of glucose. Fiber also helps in losing weight if take the proper amount of fiber with your diet high in fiber weight loss plan.

Fiber occurs in two forms, both of which are good for one’s health:

Soluble Fiber: These types of fiber can dissolve in water, which will help decrease blood sugar levels and cholesterol levels. Oatmeal, chia seeds, almonds, broccoli, sweet potatoes, black beans, lentils, pears, apples, and berries are all high in soluble fiber.

Insoluble Fiber: These are a type of high fiber that does not dissolve in water; and helps move foods through your digestive system more easily, reducing the likelihood of constipation and promoting regularity. Whole wheat products (particularly wheat bran), quinoa, almonds, walnuts, seeds, legumes, brown rice, leafy greens like kale, and fruits with edible skins like pears and apples are all high in insoluble fiber.

What functionalities does fiber perform?

According to research, eating a diet high in fiber is connected with a variety of health advantages, including the following ones:

  • In studies, soluble fiber has been proven to reduce cholesterol levels by binding to bile (which contains cholesterol) and removing it from the body. This may be beneficial in lowering the risk of heart disease.
  • Blood sugar levels are properly controlled after eating a high-fiber meal because it slows down the processing of food into the intestines, which can assist in preventing blood glucose levels from increasing too quickly.
  • Dietary fiber can help you feel full for longer, avoiding overeating and hunger in between meals, therefore helping you lose weight more effectively.
  • Insoluble fiber helps prevent gastrointestinal cancer by increasing the quantity and speed with which food passes through the digestive system, decreasing the amount of time hazardous compounds can accumulate.
  • Increasing the amount of fiber or roughage in your diet will naturally ease constipation. Fiber aids in the regulation of bowel movements by pumping water into the colon, resulting in softer, bulkier stools getting produced. This activity helps in the development of more periodicity.

How Much Fiber Do You Consume On A Daily Basis?

According to the American Heart Association, the daily fiber recommendation is a minimum of 20 grams, with adjustments depending on age and gender. A typical American, on the other hand, only eats around 16 g of sugar per day. The reality is that nearly 5 percent of Americans get enough fiber on a regular basis. Everybody should consume recommended fiber in their diet high in fiber meal plan. 

What could happen if people don’t consume enough fiber? There is a likelihood that you will suffer constipation and sluggishness in the nearish future. A diet low in fiber, on the other hand, may raise your chance of developing more serious diseases, such as heart disease and type 2 diabetes, with time. 

The most effective way to ensure that your body receives all of the required nutrients it needs to function at its maximum, including fiber, is to consume a well-balanced diet that is high in whole plant foods. However, with our busy and demanding everyday routine, this isn’t always a possibility. 

Fiber drugs such as Metamucil can indeed be able to assist you in increasing the amount of fiber in your diet. In one dosage, Metamucil Sugar-Free and Metamucil Real Sugar Powders both provide 30 g of dietary fiber. At first Metamucil users, start with just one serving per day and progressively increase the amount used until they reach the recommended dietary amount. Listed below is a full breakdown of the recommended diet high in fiber intake for every age group and gender:

  • 1-3 years old: 19g/day
  • 4-8 years old: 25g/day
  • Boys 9-13 years old: 31g/day
  • Boys 14-18 years old: 38g/day
  • Girls 9-18 years old: 26g/day
  • Men 19-50 years old: 38g/day
  • Men 50+ years old: 30g/day
  • Women 19-50 years old: 25g/day
  • Women 50+ years old: 21g/day
  • Pregnant and Lactating Women: 28-29g/day

25 Best Diet High In Fiber Foods That Are Both Healthy And Satisfying

You may already consume a diet high in fiber meals daily. However, you may discover that several of your favorite meals offer great high-fiber substitutes. But how can you tell whether you’re consuming the recommended amount of fiber in your diet each day? These are the 25 best diet high in fiber food guides that will assist you in determining your fiber intake. Including the high-fiber foods, you add to your balanced diet, taking these high-fiber foods will guarantee you obtain the required amount of daily fiber.

Grains: Best Items For High In Fiber Diet Menu

1: Barley: 60 grams per day for your high in fiber diet menu

Barley - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Barley is one of the greatest sources of a diet high in fiber among whole grains, and it’s a particularly healthful kind of fiber: one cup of cored barley provides 6 grams of fiber with just 193 calories. Barley also has 3.5 grams of protein, which isn’t quite as much as some other whole grains such as quinoa, kamut, or teff.

This multipurpose grain does have a slightly chewy texture and a mildly nutty flavor that complements any variety of dishes and is adaptable. Moreover, it’s very nutritious, with several health benefits like improved digestion and weight loss as well as lower cholesterol levels for a healthier heart and cardiovascular system.

Amount of Fiber: 1 cup barley = 6gms fiber

2: Quinoa: 1 cup per day for your high in fiber diet menu

Quinoa - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Quinoa is a grain that can be eaten and it has gained in popularity over the past few decades. Fiber, protein, vitamin B6, magnesium, as well as other vital elements are abundant in this food. 

Quinoa is a pseudo-cereal grain that is sometimes mistaken for cereal grains such as oatmeal and barley. Quinoa is a seed that is harvested from the quinoa plant. To put it differently, it’s a seed that is cooked and eaten like a grain, similar to grain. 

Quinoa is available in a number of various colors, including red, black, and white. Quinoa can assist you in meeting your magnesium, potassium, iron, high-fiber, and folate requirements, which are particularly important during pregnancy due to their importance in the growth and development of the fetus. 

It can also help you meet your calcium, iron, and vitamin B12 requirements. Quinoa is a great carb option to be included in your diet high in fiber weight loss plan.

Amount of Fiber: 1 cup quinoa = 5gms fiber 

3: Bulgur: 225 gms per day for your high in fiber diet menu

Blugur - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Bulgur is a partially cooked, cracked wheat cereal grain that can be eaten. It has a similar texture to couscous and quinoa, and its mild taste is characterised as nutty or earthy. It’s high in fibers, vitamins, minerals, and proteins.

Bulgur, a high-fiber grain, can help to lower the risk of chronic illness, boost weight loss, and enhance digestion and gut health.

Bulgur is very simple to prepare and can be used in a variety of meals, including salads, stews, and bread. To ensure you receive all the nourishment your body requires, you should consume it as part of your balanced diet high in fiber weight loss plan.

Amount of Fiber: 1 cup dry Bulgur = 26gms Fiber

1 cup cooked Bulgur = 8gms dietary fiber

4: Oats: 5-6 Portions per day for diet high in fiber

Oatmeal - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Oats are considered to be one of the world’s healthiest and most tasty grains. They are a whole grain that is gluten-free & abundant with fibers, vitamins, minerals, and antioxidants, along with other elements. 

Oats and oatmeal have a wide range of beneficial health effects. Such as weight reduction, decreased blood sugar levels, as well as a lower risk of heart disease, are among such benefits.

Oats are strong in carbohydrates, fiber, and protein, but lower in fat and protein than that of other grains. They are rich in a variety of vitamins and minerals. People must take at least 250 gms of oats every day with 5-6 portions in their diet high in fiber meal plan.

Amount of Fiber: 1 Portion = 40-50 gms of Fiber

5: Popcorn: 5-8 ounces per day for your high in fiber diet menu

Popcorns - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Popcorn can be healthy if it is prepared properly by companies and consumers.

Popcorn is a whole grain, a type of food that is good for your heart. It offers the following dietary advantages: rich in a high fiber, high in protein, minerals, and vitamins, lower in sugar and fat, and cholesterol-free.

Most healthiest popcorn is air-popped without the use of oil. Popcorn kernels may be heated inside a popcorn machine or on the stovetop to generate air-popped popcorn.

Many individuals will be more accustomed to eating popcorn with additional toppings or flavorings at the theatres. These additions are usually low in nutritional value. In addition to additives, microwave popcorn packets could include pollutants.

Salt, especially sodium, is often included in manufactured popcorn-like Act 2 Popcorn. They have so much salt in them, and your diet high in fiber may raise blood pressure and create other health problems. Certain brands are also high in sugar. Popcorn can become unhealthy when butter, sugar, or salt are added. The health advantages are only apply to air-popped or oil-free popcorn.

Amount of Fiber: 100gm of Air Popped Popcorn = 15gm of Fiber

6: Brown Rice: 5-6 ounces per day for your high in fiber diet menu

Brown Rice - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Brown rice is a very nutritional, gluten-free high fiber grain that is rich in vitamins, minerals, and other essential substances.

Whole grains, such as brown rice, could help prevent or alleviate a variety of health problems, such as heart disease and diabetes.

Furthermore, replacing refined carbohydrates like white rice with brown rice can aid weight loss. Brown rice is a multifunctional carbohydrate that may be consumed at any time.

Amount of Fiber: 100gm of long-grain brown rice = 3.5 – 4 gm of Fiber

7: Whole Wheat Pasta: 5-6 ounces every day for your high in fiber diet menu

Whole Wheat Pasta - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

If you like pasta, selecting whole-grain versions will provide significant fiber advantages. Pasta is often characterised as unhealthy or indulgent due to its high carbohydrate content and processing. However, many consumers choose whole wheat pasta instead of white pasta to avoid this label and make their pasta bowl extra nutrient-dense.

One cup of whole-grain pasta has 5.46 grams of high fiber, which is more than double as much as white pasta. You’ll need roughly 5 cups of cooked whole-grain pasta to meet the daily necessary fiber intake, which might account for a significant chunk of the needed carbohydrates or other nutrients.

Amount of Fiber: 100gm of whole wheat pasta = 7gm of Fiber

Vegetables: Best Items For High In Fiber Diet Menu

8: Green Peas: 120-150 gm per day for Diet high in fiber menu 

Green Peas - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Green peas are widely consumed with high dietary fiber vegetables. Green peas are the legume plant seeds; however, they are often eaten as a starchy vegetable.

They’re also high in fiber and antioxidants, making them a healthy option for diet high in fiber meal plan.

Vitamins C and E, zinc, and other antioxidants found in green peas help boost your immune system’s resilience. Vitamins A and B and coumestrol will help decrease inflammation and lessen the risk of chronic diseases like diabetes, cardiovascular disease, and arthritis.

Amount of Fiber: 100 gm of Green Peas, Boiled = 7-9 gm of Fiber

9: Artichokes: 300–640 milligrams three times per day for your high in fiber diet menu

Artichokes - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Artichokes are rich in a high fiber, low in fat, and high in vitamins and minerals such as vitamin C & K, folate, phosphorous, and magnesium. It is also one of the most antioxidant-rich foods.

Artichokes extracts can also help to protect your liver from damage and treat the symptoms like NAFLD (non-alcoholic fatty liver disease) if consumed regularly.

Artichokes extract does have some side effects, however, patients with bile duct diseases and women who are pregnant or nursing should avoid it for some time. Artichokes should be consumed in proportions ranging from 30 – 38 grams per day for males and 21 – 25 grams per day for women.

Amount of Fiber: 100gm of Boiled Artichokes = 9gm of Fiber

10: Broccoli: 1 cup chopped per day for your high in fiber diet menu

Broccoli - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Broccoli is often categorised as a high dietary fiber vegetables. Because of its cruciferous nature, it is a member of the Brassica genus plants, which also includes cauliflower, cabbage, and kale, and as a result, it has a high amount of nutritious and wellbeing qualities. 

These leafy green vegetables are well-known for the numerous health advantages they offer. Broccoli is indeed a high dietary fiber vegetable that also contains significant amounts of vitamin C, vitamin K, iron, potassium, and some other minerals. 

It also has a greater protein level than other veggies that are diet high in fiber. This green vegetable can be consumed raw or cooked, although recent research suggests that moderate steaming provides the most health benefits.

Amount of Fiber: 1 cup chopped = 5gm of Fiber

11: Brussels Sprouts: 8 Brussels Sprouts 3-4 days a week in your diet high in fiber plan

Brussels Sprouts - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Brussels Sprouts are cruciferous vegetables that belong to the Brassica oleracea family, which also contains broccoli, cabbage, cauliflower, kale, and collard greens. It is necessary to chop, wash, and prepare these cruciferous vegetables, which resemble little cabbages, in order to provide a nutritional side dish or perhaps the main entrée. 

Brussels sprouts are high in various nutrients, and they have also been connected to a range of beneficial health effects. Brussels sprouts contain low calories yet are abundant in vitamin K, vitamin C, and other minerals.

Brussels sprouts are high dietary fiber vegetables, which may help with regularity, digestive health, and cardiovascular disease, and diabetes prevention.

Amount of Fiber: 100gm of Brussels Sprouts = 4gm of Fiber

12: Cauliflower: 100gm of raw or cooked every week for your diet high in fiber meal plan

Cauliflower - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Cauliflower is also a cruciferous vegetable that is similar to its relative broccoli in appearance. The densely grouped florets of cauliflower, like broccoli, are joined by a thick core, which is typically surrounded by a few lighter leaves.

Cauliflower is available in various different colors, including white, orange, purple, and green. Its taste is moderate, mildly sweet, and a touch nutty, regardless of color.

Cauliflower is a great source of minerals and vitamins, providing nearly every nutrient and mineral your body requires.

These components will aid with bone strength, cardiovascular health, and cancer prevention.

It also helps to protect the integrity of cellular membranes, helps in nerve impulse transmission, helps with fat absorption, and lowers chronic inflammation.

Amount of Fiber: 100gm of Green Cauliflower = 3-4gm of Fiber

13: Turnip Green: 130gm per week for your high in fiber diet menu

Turnip Green - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

The dark-green leaves of the turnip plant are known as turnip greens. In terms of vitamins, minerals, plus health-promoting antioxidants, these greens veggies have a higher nutritional content than that of the vegetable tuber itself. The leaf extracts, which are generally thrown away, are also edible and could be used in various dishes in the same way as other leafy greens and hearty plants. Once a week one must add turnip green to their diet high in fiber plan.

Turnip greens’ high nutritional content may aid improve health and preventing illness. Dietary nitrate has also been found to promote cardiovascular health by lowering the risk of cardiovascular diseases, strokes, and high blood pressure.

Turnip greens are rich in fiber and hydration, which helps avoid constipation, improve smoothness, and keep your digestive system working properly and healthy.

A bowl full of raw turnip greens contains more than a day’s necessary vitamin K consumption for both men and women, which is 120 mcg for men and 90 mcg for women.

Amount of Fiber: 100gm of Gree Turnip = 3.5 – 4gm of Fiber

14: Potatoes: 1 Medium-Sized Potato every day for your high in fiber diet menu

Potatoes - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Potatoes are rich in fiber, which may also help with weight loss by keeping you satisfied for a longer time. Diets high in fiber have been shown to reduce cholesterol and blood sugar, hence reducing the risk of cardiovascular disease. 

Potatoes are also strong in antioxidants, that help in the prevention of disease, as well as vitamins, that aid in the proper functioning of the body. Potato fiber is a kind of resistant starch that gives health benefits by containing both soluble and insoluble fiber. It also creates less gas than other fiber sources, making it a good choice for diabetes patients. 

Potatoes’ resistant starch content can be boosted by cooking them in advance and keeping them in the refrigerator overnight. Before serving, one can reheat them in the microwave or on the stove. Potatoes, including sweet potatoes, red potatoes, and even plain old white potatoes, are rich in fiber; a single small potato with skin has more than 3 g of fiber. 

This high dietary fiber vegetable has a bad reputation for putting out with the wrong throngs of people, those who consume junk food such as fries and chips. But potatoes can be beneficial when not cooked in oil and salted.

Amount of Fiber: 100gm Potato = 2.2 – 2.5 gm of Fiber

15: Carrots: 1-2 medium-sized carrots per day in your diet high in fiber plan

Carrots - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Carrots are a root vegetable that is often recommended as an excellent diet high in fiber food. It is crunchy, delicious, and packed with nutrients, beta carotene, vitamin K1, potassium, and antioxidants are all rich in carrots.

Carrots are indeed a multi-purpose, high dietary fiber vegetable. They can be eaten raw, steamed, cooked, roasted, or even as a soup or stew component. Some vitamins are lost or reduced while vegetables are cooked. Carrots are most nutritious when eaten raw or steamed.

They also provide various health advantages. They’re a low-calorie food that’s also been connected with better sight, weight loss, and reduced cholesterol levels. Furthermore, carotene antioxidants have also been related to lower cancer risk.

Carrots come in various colors, such as yellow, white, orange, red, and purple.

Carrots are an excellent source of fiber, with approximately 4 grams of fiber per cup of chopped raw carrots. Every medium-sized fresh raw carrot provides roughly 2 grams of fiber if you want to eat it whole. Boiled carrots offer much more nutrition. Carrot juice has less fiber than other juices, with only 1 g per 8-ounce serving.

Amount of Fiber: 100gm of Carrots = 2.8 – 3 gm of Fiber

Fruits: Best Items For High In Fiber Diet Menu

16: Apples: 1-2 apples per day for your high in fiber diet menu

Apples - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Apples are one of the most popular fruits in the world because they are both healthful and tasty. They’re a fantastic source of dietary fiber and antioxidants, but they’re not particularly rich in vitamins and minerals compared to other fruits and vegetables. 

In addition to improving heart health and decreasing the risk of cancer and diabetes. It also assists you in your weight loss efforts. Apples are largely made up of carbs and water, which makes them very nutritious. They also include fibers, which aid in the regulation of blood sugar and the improvement of digestive health.

Eat an apple peel also to get the most fiber. One average apple provides roughly 4.4 g of fiber with the peeling on, but that figure lowers to 2 grams if you remove it. Apples may be eaten raw, and they are used to create sauces and desserts. Finely chopped apples can also be used in meals such as crisp watercress meals or can use them to make a chunky apple and raisins sauce to serve over a meal.

Amount of Fiber: 1 medium-sized apple = 3 – 4.5 gm of Fiber

17: Berries: 400 gms every day in your diet high in fiber plan

Berries 1 - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Berries are delicious, healthy, and provide several health advantages for your heart and skin. By including them into your high in fiber diet menu daily, you may enhance your overall well-being in a fun manner.

Blackberries and raspberries have the highest fiber content in berries, at roughly 8 g of fiber per cup, although the berry family as a whole is an excellent source of fiber. It’s not difficult to discover other methods to include berries in your diet high in fiber (nothing better than a bowl of fresh seasonal berries served with homemade whipped cream). 

If you’re searching for additional berries creativity, try mixing half a cup into your daily oatmeal breakfast, putting them at meals in a steak salad, or blending them together into smoothies with oats for a fiber boost. 

Always select smoothies over juices if you really want to receive a lot of fiber quickly since juicing eliminates the fibrous component of fruits and vegetables.

Amount of Fiber: 1 cup = 8 gm of Fiber

18: Pears: 2 pears every day in your diet high in fiber plan

Pears - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Pears are a delicious, bell-shaped sweet fruit that has been around since the beginning of time. Crisp or soft, they’re delicious.

Pears are among the most fiber-dense fruits. A medium-sized pear has 6 g of fiber, which is roughly 21% of the daily required amount. Because the skin of a pear provides the bulk of the fibers, eat it for additional taste, texture, and nutrients.

Pears do not mature on the tree. So many people let pears mature in a warm, bright environment for several days or until the pear’s neck gives to pressure for the finest taste.

Pears are high in dietary fiber, which includes prebiotics that helps with bowel regularity, constipation treatment, and general digestive health. Pears should be eaten with the skin on them in order to acquire the maximum fibers.

Amount of Fiber: 100gm of Pear = 3.6 – 6 gm of Fiber

19: Prunes: 50gm per day for your high in fiber diet menu

Prunes - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Dried plums, sometimes known as prunes, are high in fiber, with around 4 grams per 3 pieces or 8 grams per cup. But it isn’t simply the fiber that makes prunes such a popular constipation solution. Prunes are indeed a natural supply of sorbitol that aids digestion by assisting with the water movement into the large intestine. 

The fiber and sorbitol combo makes these sweet and chewy fruits helpful in getting stuff moving. Heating prunes with some water, honey, cinnamon, and some lemon juice on the stovetop and letting them plump up is among the nicest ways to consume them. Leave to cool before serving over yogurt or oats after boiling for a few minutes. Prunes are often a tasty complement to hog or poultry meals.

Amount of Fiber: 100gm of Prunes = 7gm of Fiber

20: Pomegranates: 2 cups every day for your high in fiber diet menu

Pomegranate - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Pomegranates are red fruits that are spherical in shape. Pomegranates are delicious, juicy fruits having edible seeds squeezed securely within. They are high in fiber, vitamins, minerals, and protein.

They also have anti-inflammatory substances in them, such as punicalagin, which are rich in antioxidants. These have all been researched for their advantages in cardiac, urinary, neurological, gastrointestinal, and prostate health.

Pomegranate may indeed contain anticancer properties, increase workout endurance and muscular repair, and also protect against dangerous microorganisms.

These fascinating fruits are most recognized for the vibrantly colored juice, but they have a lot more to offer. One must add them to their diet high in fiber weight loss meal plan.

Pomegranates are worth including in your healthier dietary routine because they can benefit several aspects of health, from immunity to brain function.

Pomegranates are low in fat and calories but abundant in fiber, vitamins, and minerals when eaten whole. They even have some protein in them. Eat the seeds, or arils, within pomegranates to get the nutritious advantages.

Amount of Fiber: 100gm of pomegranates = 4 – 4.5gm of Fiber

21: Bananas: 1-2 Bananas per day for your diet high in fiber meal

Bananas - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Bananas are among the most commonly consumed and popular fruit in the world. It is both a handy and a healthful snack. Bananas are rich in fiber and include numerous essential minerals and vitamins. A medium-sized banana has 3 g of fiber, including 0.6 gram of soluble fiber. In order to get enough fiber, opt for 25 to 30 grams of total fiber and 6 to 8 grams of soluble fiber per day. It is estimated that a regular-sized banana will offer around 10% of your daily fiber and soluble fiber needs.

Amount of Fiber: 1 medium-sized Banana = 3 gm of Fiber

22: PassionFruit: 1 cup is more than enough per day for your diet high in fiber

Passionfruit - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Passion fruit is a nutritious tropical fruit that is widely produced throughout the world. This fruit offers something for everyone with a vibrant, firm exterior and a delicious seed-filled inside. Its most popular colors are purple and yellow.

Despite its tiny size, it’s packed with antioxidants, vitamins, and plant chemicals that may help you stay healthy. Passion fruit is a multipurpose fruit. It’s delicious on its own or in beverages, pastries, and yogurt.

Passion fruit has a substantial amount of fiber when eaten with the seeds. A cup of passion fruit, including the puree and seeds, has 24.5 g of fiber, which is more than four cups of bran cereal. Passion fruit is also high in vitamin C, which supports your immune function, and vitamin A which improves your eyesight fights infections, and helps keep your skin fresh and healthy.

Amount of Fiber: 100 gm of PassionFruit = 10g of fiber

Nuts & Seeds: Best Items For High In Fiber Diet Menu

23: Almonds: 10-15 Almonds per day for a diet high in fiber

Almonds - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Almonds are among the healthiest foods available. One ounce of almonds every day provides a significant amount of vitamins, minerals, and other nutrients to keep you functioning the whole day.

Almonds, whether raw or roasted, are nutrient-dense meals. Salads, yogurt, and oatmeal may all benefit from the crunchy taste and aroma of almonds, making them more fulfilling and delicious.

Almond goods can also be used in several ways. Use almond butter with celery or apples, unsweetened almond milk for smoothies, sauces, and eggnog, or almond meal in pancakes. One can use almonds instead of breadcrumbs while preparing filling or covering a fish fillet.

Amount of Fiber: 1 ounce of Almonds = 3.5 – 4 gm of Fiber

24: Walnuts: 2-3 ounces per day for your diet high in fiber meal

Walnuts - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

The walnut is a kind of tree nut with a strong, hard shell. The interior flesh has a deep, delicious taste and resembles a little brain. Walnuts are the world’s most popular nut, having been eaten for more than 8,000 years. California and China produce the bulk of commercial walnuts. The most popular walnut kinds are English and black walnuts. They can be eaten raw or cooked into delightful delicacies, including bread, cakes, or even savory sauces.

One ounce (approximately a quarter cup, or 14 walnut halves) contains 18 g of heart-healthy fat, 4 g of protein, and 3-4 g of fiber in addition to other nutrients. The antioxidant and anti-inflammatory properties of walnuts make them an excellent source of protection against cancer, heart disease, and central nervous system illnesses, all of which can be prevented from the beginning and progressing. 

These nuts are simple to incorporate into a diet high in fiber menu because they can be eaten on their own or in combination with various other dishes.

Amount of Fiber: 100gm of Walnuts = 7-8gm of Fiber

25: Chia Seeds: 20-25 gm twice per day for your diet high in fiber plan

Chia Seeds - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Chia seeds are little, black seeds that are incredibly popular among those who are interested in natural health. Chia seeds are small, yet they are packed with nourishment.

They’re nutrient-dense, with high magnesium, phosphorous, and calcium levels. They include a lot of fiber, protein, omega-3 fatty acids, and other micronutrients.

Chia seeds can possibly be the finest fiber source on the planet. Try them on jam or granola bars.

Chia seeds can help individuals satisfy their fiber needs. One serving contains around 10 g of fiber, which is equal to 28 grams or about two and a half teaspoons. Adults should take 25–30 g of fiber daily, and chia seeds can supply up to 30 percent of that need, according to the USDA. 

Chia seeds should be taken twice a day in an amount of 0.7 ounces each time they are taken (20 grams or roughly 1.5 teaspoons). To avoid any digestion issues, remember to drink plenty of water. Chia seeds are a popular egg alternative and can be added to porridge or smoothies for a nutritious breakfast.

Amount of Fiber: 100gm of Chia Seeds = 34-36gm of Fiber

26: Buckwheat: 20-35 gm of fiber per day for your diet high in fiber plan

Buckwheat - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Buckwheat is a grain-like seed found all over the world. It is classified as a pseudocereal since it has many characteristics of cereals but does not originate from grass-like many other kinds of cereal. Quinoa is another pseudocereal.

Buckwheat is included in various ordinary meals, including breakfast cereals, flour, and noodles. Farmers also use it to feed their cattle.

Buckwheat is rich in dietary fiber, particularly insoluble fiber and a form of resistant starch, which are both beneficial to gastrointestinal health. This is because the good bacteria in the gut utilise these fibers as a source of energy, allowing them to multiply and create by-products that are helpful to gut health.

Amount of Fiber: 100gm of Buckwheat = 3-5 gm of fiber

27: Dark Chocolate: 1 ounce at a time for your diet high in fiber plan

Dark Chocolate - 25 Diet High In Fiber Foods For Weight Loss [2022 Updated] 

Dark chocolate is full of nutrients that have been shown to have a positive effect on health.

Cocoa powder, which is extracted from the cocoa tree seed, is one of the most powerful sources of antioxidants available.

There is substantial evidence that cocoa may give significant health advantages, with cardiovascular disease prevention being one of the most notable. According to research, it will boost your health and cut your risk of heart disease by more than 30%.

Of course, this does not imply that you should go crazy and eat excessive amounts of chocolate daily. It still contains a lot of calories and is simple to overindulge in.

After the meal, one can eat a piece or two of chocolate and attempt to enjoy it. If you want to get the advantages of cocoa without consuming the calories associated with chocolate, try creating hot cocoa without adding cream or sugar.

Also, keep in mind that a large share of the chocolate available in the market is not nutritional.

Choose high-quality items, such as dark chocolate with a cocoa level of 70 percent or greater.

Even while dark chocolates normally contain some sugars, the quantities are usually insignificant, and, as a general rule, the darker the chocolate, the less sugar it contains.

When it comes to food, chocolates are a few that tastes delicious while also offering significant health advantages.

Amount of Fiber: 100gm of Dark Chocolate Bar = 11 gm of fiber

Healthy High In Fiber Diet Menu

MealFoodFiber content (g)
Breakfast¾ cup Bran flakes or Oatmeal5
1 cup plant-based milk0
1 medium banana2.6
Snack1 medium apple4.4
Lunch1 cup baked beans6.8
1.5 cups broccoli7.7
Dinner1 medium baked potato with skin3.8
3 oz. wild salmon0
2 cups spinach salad with olive oil-based dressing1.4
DessertLow-fat yogurt0
1 cup sliced strawberries3.3
Chopped almonds (13 g)1.7
Total daily intake36.7

How Much Diet High In Fiber Foods Contain Fiber?

FruitsServing sizeTotal fiber (grams)*
Raspberries1 cup8.0
Pear1 medium5.5
Apple, with skin1 medium4.5
Banana1 medium3.0
Orange1 medium3.0
Strawberries1 cup3.0
VegetablesServing sizeTotal fiber (grams)*
Green peas, boiled1 cup9.0
Broccoli, boiled1 cup chopped5.0
Turnip greens, boiled1 cup5.0
Brussels sprouts, boiled1 cup4.0
Potato, with skin, baked1 medium4.0
Sweet corn, boiled1 cup3.5
Cauliflower, raw1 cup chopped2.0
Carrot, raw1 medium1.5
GrainsServing sizeTotal fiber (grams)*
Spaghetti, whole-wheat, cooked1 cup6.0
Barley, pearled, cooked1 cup6.0
Bran flakes3/4 cup5.5
Quinoa, cooked1 cup5.0
Oat bran muffin1 medium5.0
Oatmeal, instant, cooked1 cup5.0
Popcorn, air-popped3 cups3.5
Brown rice, cooked1 cup3.5
Bread, whole-wheat1 slice2.0
Bread, rye1 slice2.0
Legumes, nuts and seedsServing sizeTotal fiber (grams)*
Split peas, boiled1 cup16.0
Lentils, boiled1 cup15.5
Black beans, boiled1 cup15.0
Baked beans, canned1 cup10.0
Chia seeds1 ounce10.0
Almonds1 ounce (23 nuts)3.5
Pistachios1 ounce (49 nuts)3.0
Sunflower kernels1 ounce3.0

Source: USDA National Nutrient Database for Standard Reference, Legacy Release


For excellent health, fiber is a necessary nutrient. It has been shown that including an adequate diet high in fiber daily decreases the risk of developing several chronic illnesses.

Plant foods such as fruits, veggies, grains, nuts, seeds, and legumes are the only natural sources of fiber. It is recommended that you get your nutrient mostly from plants.

One can customised his/her meal plan from the listed 25 diet high in fiber foods for weight loss. You must consult your nutritionist or doctor if you have any disease, health issue, or any allergy to these high fiber foods.

Fiber is also available in the form of dietary supplements. It can be beneficial in short-term conditions, such as assisting with constipation relief, but it should not be relied upon as your primary fiber supply.

The recommended daily minimum fiber intake for adult women is 25 grams, while it is 38 grams for adult males. To get more health advantages, aim to regularly consume at least recommended, or preferably more.

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