10 High Fiber Foods to Help in Your Weight Loss

Food by  Mashum Mollah 09 April 2019 Last Updated Date: 19 July 2024

High Fiber Foods

You will rarely see the words’ fun’ and ‘diet’ used in the same sentence. The reason is that most people associate reducing the intake of calories with deprivation and hunger. However, this does not have to be the case. Enter: High fiber foods! 

You can rapidly lose weight by eating filling and delicious foods that will keep you satisfied for the whole day. Especially if you are a corporate employee trying to balance fitness and work. How is this possible? The truth is eating high fiber foods. The daily recommended fiber is 25 to 38 grams, most humans only get a fraction.

The nutrients keep the human body ‘regular’ and are robust hunger zippers. Fiber will fill your body with few calories and slow digestion, keeping you satisfied for an extended period. The Caveman Diet will also allow you to lose weight significantly.

However, you may not be sure about these high fiber foods. In this article, we will share some of the best sources. Some of them have low fiber density, while others are highly potent.

10 High Fiber Foods You Need to Add to Your Diet!  

As a corporate employee trying to balance everything, I find it challenging to be mindful of our food choices. Going to the local grocery store and purchasing some items helps me prepare the stock. It will help you to trim your body while keeping it healthy.

Let’s have a look at the options to buy in your next grocery run:

1. Flaxseeds


One tablespoon of flaxseeds serves up nearly 3 grams of belly-filling fiber for approximately 55 calories (about 4 minutes of running). Besides, flax seeds are a rich source of omega-3 fats that help reduce inflammation, prevent diabetes and heart disease, and ward off mood swings.

These seeds have a low smoke point; hence, it is not recommended to cook with them. However, they make a welcoming, crunchy addition to yogurt, salad dressings, and smoothies.

2. Almonds


Almonds are a highly nutritious nut, and one ounce of it contains close to 15% of the fiber you need in a day. Almonds are also an excellent source of iron and magnesium nutrients, but most individuals don’t get a sufficient supply.

You can use them in your oatmeal or yogurt to incorporate them into your diet. We also have people who like to eat them directly as a hunger-banishing snack.

3. Fresh Figs

Fresh Figs

Figs work best when you include them in your pack of Fig Newton cookies. However, you need to eat whole fresh fig fruit to increase the fiber in your diet. You can chop up some fresh figs and add them to Greek yogurt or oatmeal with slivered almonds, cinnamon, and honey.  

You may also eat them as a quick and on-the-go snack to satisfy your sweet teeth. Four of these fruits will cost you 189 calories (about 15 minutes of running).

4. Blackberries


Blackberries are antioxidant-rich, help ward off diseases, and are among the high fiber foods in the market. One cup of blackberries contains 50% of the daily Vitamin C. This nutrient will help you to boost the health of your heart and lower the levels of cholesterol. Add them to your salads, sprinkle them over morning oats, eat them plain, or blend them into smoothies to reap the benefits.

5. Edamame

The purest form of soy contains very high levels of fiber. The beans also contain hunger-burning proteins, essential amino acids, and energy-boosting B vitamins.  

According to nutritional experts, the best time to chew some lightly salted edamame is after having a challenging workout. It has a unique nutrient profile that assists in replenishing energy stores, and its sodium will help you replenish the lost electrolytes.  

6. Bulgur


If you wish to incorporate whole meat and more fiber in your home cooking but are tired of quinoa and rice, the solution is bulgur. It is among the most fibrous pantry staples you can select and is perfect for putting together nutritious side dishes on your fly.

You can make a simple tabbouleh, or a staple of Mediterranean cooking, by combining your bulgur with several diced tomatoes, garlic, chopped parsley, and a little lemon juice and olive oil.

7. Baked Acorn Squash

Apart from serving up to one-third of your daily fiber, one cup of this naturally sweet and highly nutritious veggie will come with 30% of the daily Vitamin C. The human body uses baked acorn squash nutrients to form blood vessels and muscles, and it may boost the fat-burning effects of exercising.

For a simple but sweet side dish, take half the acorn squash, scoop out its seeds, and add some little cinnamon, butter, and a maple syrup drizzle. Bake for close to one hour at 400 degrees F. 

8. Raw Avocados

Raw Avocados

Avocados are high-fiber foods and also possess high bloat-banishing potassium that you get in a banana. It is a well-rounded fruit that is also rich in Vitamin K and heart-healthy monounsaturated fats that will help you build strong bones. You can reap all these benefits by simply throwing a few slices of raw avocados in your afternoon sandwich or salad. The combination of fat and fiber will surely keep you full until supper time.

9. Artichoke Hearts

Artichoke Hearts

These are antioxidant-rich veggies that can take some time to prepare fresh. Therefore, it is recommended to go for the jarred or canned variety. You should only remember to rinse them off the artichokes if they were swimming in additional sodium.  

You will get 14 grams of fiber for only 89 calories (about 7 minutes of running). The vegetable makes light but filling salads and pasta that will keep you satiated for several hours.  

10. Unprocessed Wheat Bran

Unprocessed Wheat Bran

Wheat brans are high in muscle-building proteins, low in calories, and overflowing on bloat-banishing fiber. Therefore, wheat brans are high fiber fluids that form a nutritional champion. It is made from a hull made from dense and outer wheat grains. 

This slimming snack adds a sweet and nutty flavor to the bread, pancakes, waffles, and homemade muffins. It also makes an excellent addition to cold and hot cereals.  

If you try to boost your fiber intake, you can consume it porridge-style, solo, with a drizzle of honey or a sprinkling of cinnamon.


Thus, this was a list of all the high fiber foods that can get you closer to your fitness goal. Especially as a corporate employee. It is an excellent alternative to fad diets that end up harming you in the long run.

This is a list of all the food items this writer incorporates into their diet.  It’s safe to say that it has been tried and tested.

Which high fiber food is your favorite snack?

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Mashum Mollah

Mashum Mollah is an entrepreneur, founder and CEO at Viacon, a digital marketing agency that drive visibility, engagement, and proven results. He blogs at thedailynotes.com/.

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