8 High Fiber Foods That Help in Weight Loss

Fibre-rich foods play a key role in keeping you full for longer, making it easier to achieve your weight loss goals. Because of their ability to promote satiety and curb cravings, high-fibre foods deserve a top spot in any effective weight loss diet plan.

A lack of fibre in your diet can lead to constant fatigue, difficulty shedding pounds, and an increased risk of heart disease. For optimal health, women should aim for around 25 grams of fibre per day, while men need about 38 grams.

Beyond weight management, a fibre-rich diet offers numerous health benefits—it can help protect against cancer, heart disease, diverticulosis, kidney stones, and even PMS symptoms.

While processed foods may contain added fibre, the healthiest sources are natural, such as fruits and vegetables, which not only provide fibre but also essential nutrients. Including these whole foods in your diet can enhance digestion and support sustainable weight loss.

Fibre helps you feel full and reduces hunger for longer periods, preventing overeating. In this article, we've listed some of the best high-fibre foods to help you lose weight. Let’s take a look:

# Carrots

Crunchy and filling, carrots increase satiety and reduce the urge to snack unnecessarily.

# Raspberries

Packed with nutrients, one cup of raspberries provides about 8 grams of fibre.

# Oats

Offering around 5 grams of fibre per serving, oats are also effective in lowering bad cholesterol, making them an excellent choice for weight loss.

# Bell Peppers

Rich in fibre and low in calories, bell peppers are great for salads and support healthy weight management.

# Chia Seeds

Just a small serving provides more than 5 grams of fibre. Add them to yogurt or smoothies for digestive and weight-loss benefits.

# Flax Seeds

With around 5.6 grams of fibre in two tablespoons, flax seeds are highly satiating and perfect for sprinkling on salads or breakfast bowls.

# Brown Rice

One cup contains about 3.5 grams of fibre. This whole grain is a healthier alternative to white rice and supports long-term weight control.

# Lentils

Extremely fibre-rich, one cup delivers up to 15.6 grams of fibre along with a steady supply of energy throughout the day.