High Fiber Foods for People Who Want to Lose Weight ...

1. Legumes

Lentils, peas, and black beans are all loaded with fiber and contain protein as well. Fiber keeps you full and protein helps repair muscles after a strenuous workout. The combination of both will help you lose weight and put on lean muscles. They are also low in calories – a cup of peas has only 117 calories with 7g of fiber, whereas an ounce of lentils has 9g of fiber and only 99 calories. These little beauties also provide you with energy to handle tough workouts.

2. Pears

A raw pear is just what doctor ordered for someone who wants a sweet treat without putting on weight. It contains 9g of fiber, which delays absorption of sugar and keeps hunger pangs at bay.

3. Artichokes

Not only are they high in fiber, they also contain nutrients loved by the healthy bacteria in your gut. These bacteria improve digestion, prevent bloating, and get the most out of your weight loss efforts. This high-fiber veggie is also a low-calorie food with 47 calories and 5g of fiber in a 100g serving.

4. Brown Rice

A 100g serving of brown rice offers 4g of fiber with 2mg of zinc. Fiber improves digestion, boosts your metabolism, and keeps your stomach healthy. Zinc promotes hormonal balance and is extremely beneficial for women nearing menopause because their body cannot produce enough estrogen that causes weight gain. Just pay attention to your portion size because it contains more calories compared to many other high fiber foods.

5. Chia Seeds

In an ounce of chia seeds, there is 11g of fiber, 4g of protein, and only 137 calories. Fiber in chia seeds keeps your blood sugar from increasing quickly that helps you stick with a strict dieting routine. It also has loads of potassium that keeps you from being bloated and aids in proper muscle contraction. Make smoothies using these seeds for a healthy breakfast.

6. Avocados

Avocados are one of the best high fiber foods with 6g of fiber in every 100g serving. Fiber in avocados makes you feel full and prevents overeating. It also contains magnesium, which is extremely important for the bones, nervous system, blood sugar, and digestive tract – it also fixes your sore muscles after exercise and relaxes your gastrointestinal tract. Just watch your calorie intake when eating avocado.

7. Brussels Sprouts

These fibrous wonders taste so good and become healthier when served with grapes and walnuts. Every cup of Brussels sprouts contains 3g of fiber, which helps food pass through your digestive system with ease. There are only 38 calories in a cup of Brussels sprouts, so you can eat them in plentiful portions.

8. Oatmeal

You will lose weight efficiently if you start your morning with 5g of fiber, and that's exactly what you get from a half-cup of cooked oatmeal. Add some fresh fruit as well as cinnamon and non-dairy milk to improve its taste. It provides you with enough fiber that slows down the absorption of fats and sugar in your bloodstream that provides you with constant energy and helps you achieve your weight loss goals. And a healthy, yummy breakfast will keeping you from an unhealthy mid-morning snack.

Even if you are not losing weight, you should include high fiber foods in your diet to keep your gut healthy and you regular. Do you eat any of these now?