34 High-fiber Foods List | Weight Loss | Benefits & More

High-fiber foods are often considered a good choice for those following a low-carb diet due to their unique properties and health benefits.

But, if you want to lose belly fat and weight, eating foods with soluble fiber is a very healthy option for you.

This article answers all your questions about high-fiber foods and how they can help with weight loss.

Different Types of Fiber?

Fiber comes from plants and offers many health benefits, like helping with weight loss. There are two primary types of dietary fiber: soluble fiber and insoluble fiber.

Soluble Fiber

Soluble fiber dissolves in water and forms a gel-like substance. It helps to slow down the digestion and absorption of nutrients in the small intestine. It is found in foods such as oats, barley, legumes, fruits, and vegetables.

Insoluble Fiber

Insoluble fiber does not dissolve in water and passes through the digestive system. Insoluble fiber can be found in foods such as whole grains, nuts, seeds, and the skins of fruits and vegetables.

Soluble Fiber and Weight Loss Research

Research has found that eating 10 grams of soluble fiber every day can reduce the chances of gaining belly fat by 3.7%.¹

Many research studies have found that people who eat lots of soluble fiber are less likely to have fat around their belly.²

A new study in the Annals of Internal Medicine shows that eating 30 grams of fiber every day can be helpful for losing weight and reducing blood pressure.³

6 Benefits of Eating Soluber Fiber?

Fiber can be beneficial for weight loss in several ways:

1. Feeling Full: Foods that have a lot of fiber in them can make you feel full and satisfied even if you eat fewer calories. This can help you eat less overall, which may lead to weight loss.
2. Increased Satiety: Foods that are high in fiber make you feel fuller for longer because they take more time to chew and digest. This feeling of fullness helps control your hunger and reduce cravings for food, which helps with weight loss.
3. Slower Digestion: Foods with lots of fiber take more time to digest. This slow digestion can control your hunger and stop you from eating too much.
4. Reduced Caloric Density: Foods that have lots of fiber, like fruits, vegetables, and whole grains, don’t have too many calories. That means you can eat a lot of these foods without taking in too many calories.
5. Balancing Blood Sugar: Soluble fiber can make sugar get into your body more slowly. It keeps your blood sugar levels steady. This can help you have fewer cravings and better control over your blood sugar, which might help with losing weight.
6. Improved Gut Health: Fiber works like a helpful food for good bacteria in our gut. When these good bacteria grow well, they create a healthy gut environment. This healthy gut environment is connected to better weight control and metabolism.

4 Healthy Benefits of Insoluble Fiber

Insoluble fiber offers several health benefits, mostly related to digestive health:

1. May help in weight management
2. Prevention of constipation
3. Improves bowel health
4. May control blood sugar levels

12 Low-Calorie and High-fiber Vegetable List

Several vegetables are low in calories and high in fiber. Here’s a list:

1. Brocolli
2. Cauliflower
3. Spinach
4. Kale
5. Carrots
6. Bell Peppers
7. Cucumber
8. Celery
9. Cabbage
10. Lettuce
11. Sprouts
12. Radishes

14 Low-Calorie and High-fiber Fruits List

Here’s a list of low-calorie fruits that are also high in fiber:

1. Strawberries
2. Raspberries
3. Blackberries
4. Blueberries
5. Apples
6. Pears
7. Oranges
8. Kiwi
9. Watermelon
10. Grapefruit
11. Plums
12. Peaches
13. Apricots

8 High-Fiber Nuts and Seeds List?

Nuts and seeds are generally good sources of fiber. Here is a list of nuts and seeds that are relatively high in fiber:

1. Almonds
2. Walnuts
3. Hazelnuts
4. Pistachios
5. Chia Seeds
6. Flaxseeds
7. Pumpkin Seeds
8. Sunflower Seeds

How do High-fiber Foods help with Weight Loss?

Foods with a lot of fiber can make you feel full and satisfied with fewer calories. They take longer to digest than foods with less fiber. The soluble fiber in these foods can also slow down how quickly your body absorbs sugar, which helps keep your blood sugar levels steady and aids weight loss.

Conclusion

Fiber can help with weight loss, but it works best when you eat a balanced and healthy diet and also do regular physical activity. When you eat more fiber, make sure to drink lots of water too. Water helps prevent constipation and keeps your digestion running smoothly.