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If you’ve been online searching for information on how to lose weight, it’s fairly likely you’ve come across plenty of headlines suggesting instant solutions for weight loss. The Internet has no shortage of these tips.

But many of these so-called “proven methods” aren’t exactly what they seem, and if you’re seeing a promise for something that sounds too good to be true, it very likely is.

That being said, there are most definitely foods that can help support you on your weight loss journey. If you’ve read any of my other articles, you may have noticed I’m a definite proponent of sustainable weight loss for the long term by means of a nutritionally balanced diet.

One part of a nutritionally balanced diet is fiber. Fiber has many benefits, but the one I’d like to highlight in this article is that of helping promote fullness, or satiety.

And satiety is one of the mechanisms that can assist with weight loss. Therefore, including foods high in fiber in your diet is a reasonable strategy to help support healthy weight loss. 

So what are some of my favorite fiber-rich foods for weight loss? Let’s find out!

Quick disclaimer—although I am a registered dietitian nutritionist, your reading of this or any articles on this website does not constitute medical nutrition therapy advice nor create a practitioner-client relationship. The information I provide here on this website is for educational and informational purposes only. Please see my full disclaimer for more information.

Popcorn

A good source of fiber that I enjoy nearly every week is popcorn. If the popcorn is prepared simply enough (in other words, not encased in a sugary coating or laden with cheese), it can be a great way to add extra fiber with fewer calories and a higher volume of food per serving than some other snacks.

For almost 4 cups (popped) of my favorite brand of popcorn, there are 3 grams of fiber. This is a reasonable contribution to the recommended daily amount of anywhere from 21 to 38 grams per day (depending on age and gender). 

For people who are looking to lose weight, plain or lightly seasoned popcorn can be a satisfying lower-calorie, higher-volume option to help manage overall calorie intake.

You can pop your own popcorn on the stove or in the microwave, or you could buy prepackaged popcorn. Some people may toss plain popcorn with a little bit of olive oil and a small pinch of salt or herbs.

If you’re buying prepackaged popcorn, be sure to check the sodium and added sugar content on the label. Consider keeping the sodium to <200 milligrams (mg) per serving, and the added sugars as close to 0 grams as possible.

Popcorn in light green bowl with herbs in the background.
Brent Hofacker / Depositphotos.com

Whole Grain Crackers

Next on the list is whole grain crackers. When I use the term “whole grain,” I am specifically referring to the first ingredient on the ingredients list being something like “whole wheat” or “whole grain,” or at least some kind of “whole grain” sign present on the box (usually on the front).

While the serving size may look a lot smaller than that of popcorn, whole grain crackers can still contribute around 3 grams of fiber to help you feel fuller longer.

I typically pair whole grain crackers with cheese for a snack or with a salad containing vegetables and protein. Some people may enjoy them topped with a little cheese and fruit slices or with tuna or chicken salad.

Whichever way you prefer, substituting whole grain crackers for crackers with minimal or no fiber can be a smart swap to help get you closer to your daily fiber intake goal and manage your weight. 

A whole wheat cracker topped with cream cheese, tomato, cucumber, and chives, with other whole wheat crackers in the background on a dark brown surface.
Mark Stout / Depositphotos.com

Baby Carrots

Another high fiber food item I frequently enjoy is baby carrots. For a serving, which could be close to 1/2 cup, there are about 2-3 grams of fiber.

I enjoy pairing baby carrots with hummus (chickpea dip) for an extra gram or two of fiber. Carrots with hummus is one of my favorite satisfying snacks.

You may find other ways to enjoy baby carrots and therefore increase the amount of fiber you’re taking in daily. Whether you enjoy them cooked or raw, as a snack or as part of a meal, you’re adding a few more grams of fiber to your day.

Baby carrots in a white bowl on gray background.
Brent Hofacker / Depositphotos.com

Bell Peppers

Fourth on my list of favorite higher fiber foods is bell peppers. My favorite peppers are the yellow, red, and orange ones, which all seem a bit sweeter than green peppers.

With about 3 grams of dietary fiber per cup, raw bell peppers are a great choice to help increase your fiber count. Because they also have a high water content, they can help to fill you up with fewer calories.

As with baby carrots, I enjoy bell peppers with hummus, or sometimes with tzatziki (a yogurt and cucumber based dip).

You might find you enjoy them in salads or soups or even roasted or sautéed. Feel free to get creative in the ways you can incorporate bell peppers into your diet!

Red, orange, yellow, and green bell pepper slices.
Evgeny Karandaev / Depositphotos.com

Spring Mix Lettuce

Another one of my favorite fiber sources is spring mix lettuce. I personally enjoy salads fairly often, and spring mix makes a great salad base.

For about 2 cups of the lettuce you will get about 2 grams of fiber (based on the label from the package that’s in my fridge right now). The toppings you add to your salad can also increase the total fiber count—for example, sometimes I’ll add raisins, sunflower seeds, and other vegetables.

Feel free to experiment to find a salad combination that works well for you.

Baby spring mix lettuce in gray-brown bowl on tan colored napkin background.
Brent Hofacker / Depositphotos.com

Nut and Seed Butters

If nut and seed butters and weight loss don’t exactly sound like they go together, hear me out on this first. Although these items can be higher in calories and fat, they are healthier sources of fat, and they also contain fiber (from 2-4 grams per 2 tablespoons).

Both fat and fiber take longer to empty from the stomach and thus can increase fullness for longer. And if you’re being cautious with energy intake, even 1 tablespoon of most nut or seed butters can still provide around 2 grams of fiber.

Some examples of nut and seed butters I typically use include almond butter, sunflower seed butter, and mixed nut butter.

I enjoy mixing nut or seed butter with Greek yogurt, adding it to toast, or pairing it with fruit. Given time, you’ll likely find a combination you enjoy.

4 types of nut butters in jars on gray background.
Oleksandra Naumenko / Depositphotos.com

Bonus High Fiber Favorites

While these items aren’t in my diet every day or every week, I do enjoy them on occasion and wanted to share them with you for inspiration.

Chia Seeds

Chia seeds can be a fun way to add in more fiber to your day or week. My favorite way to eat them is in chia seed pudding, but I know people do sprinkle them on yogurt or cereal. Other people add them to baked goods to increase the fiber content.

Wooden spoon filled with black chia seeds and heart symbol, on a light wooden background.
Ellen Mol / Depositphotos.com

Lentils

Another versatile option for incorporating more fiber is lentils. These can be used in various soups or stews, or even as a substitute for ground meat in sloppy joes.

I’ve enjoyed them most frequently in Indian-inspired dishes and in lentil soup. Feel free to experiment with recipes that you find interesting!

Dried lentils on wooden spoon on brown background.
Brent Hofacker / Depositphotos.com

Conclusion

As we come to the end of the list, hopefully you’ve found an idea or two that you could incorporate into your daily or weekly routine to help you meet your weight loss goals.

And keep in mind, while this list contains a few ideas to get you started, it’s definitely not an exhaustive list of foods with a higher fiber content.

Many other foods are rich in fiber and can help you meet your weight loss goals—think fruits and vegetables, whole grains, legumes, nuts and seeds.

The key is to start slowly, finding foods that you actually enjoy, to gradually add fiber to your diet. This type of strategy is very helpful when it comes to long term weight management, because changes that are sustainable help you maintain success over time.

(As a side note, be sure to check with your healthcare providers for any additional health and nutrition considerations in your particular situation.)

So now it’s your turn to take action—what is one way you can add in a source of fiber to your day or week?

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