Eat These! 42 Fibre-rich Foods For Weight Loss

By Chandrayee Sen
Fiber in Diet | Health Benefits | Weight Loss | Boldsky

As soon as the thought of weight loss appears in our mind, the first thing we think is eating minimally. One needs to understand that weight loss is not about reducing the quantity of food; rather it is concerned with a calorie deficit. This means that while undertaking weighs loss session, our priority should be to burn down more calorie than consumed.

For this, people undergo strenuous workout session; follow proper diet chart, or do regular exercise and yoga early morning. But as this is a stressful process, many are seen to leave it half the way.

Often, the busy schedule and inactiveness are to be blamed. Also, you are most likely to munch down on some fast food which will again replenish the burnt calories.

Therefore, it is important to eat healthily and have fibre-enriched foods that can aid in weight loss. Given below are some of the best fibre-rich foods.


1. Avocados

Avocado, mostly found in Mexico, is a single berry fruit which has the potential to reduce subsequent belly fat and lose weight. It helps in controlling the cholesterol level. Studies reveal that munching down an avocado a day or opting for avocado oil for cooking can render great help in reducing belly fat.

This is because the oil is rich in monounsaturated and oleic fatty acids which induces metabolism and burn down the excess fat. Besides, it consists of vital nutrients, which boosts up the immune system and its low-calorie content makes it a perfect food for weight loss.

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2. Berries

Berries are a small slew of healthy fruits that have shown significant impact in reducing the belly fat. They are a rich source of antioxidant and fibre, which creates a shield around the body and induces the metabolic rate. Both blueberries and raspberries have shown a potential effect in reducing body weight, lowering blood fat, lowering the cholesterol level, and regulating the blood sugar.

Research states that people who consume nearly 25-35g of berries a day can reduce up to 300 calories. You can have sunshine pudding (made of blueberries) or have an equal amount of both the berries as evening snacks.


3. Flax Seeds

Flax seeds are tiny brown seeds but packed with nutrients that can reduce inflammation, induce metabolism, and is a natural appetizer suppressant. They also aid in boosting a good heart health. These seeds contain dietary fibre that slows down the process of digestion.

Besides, the adequate presence of omega3 aids in preventing obesity and cardiovascular ailments. You can ground the flax seeds and use it in oatmeal, yogurt, salad, or as a spread on the bread. Consuming 2 tablespoons of flax seeds can reduce 250-500 calories in a day.

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4. Almonds

Almonds are nuts which can satiate your stomach for a longer span of time. You can have a small bowl of almonds as evening snacks, which can decrease your hunger up till dinner due to the monounsaturated fat and dietary fibre present in it.


5. Fresh Figs

Figs are sweet fruits that aid in controlling the calorie consumption and render a balanced diet. A large fig provides 47 calories to the body and is a healthy snack option. Have figs as a dessert for reducing the consumption of sugar.

The dietary fibre present in figs renders a feeling of fullness and reduces hunger. Consume fresh figs instead of fig jams or processed ones, as those contain a high amount of sugar, which induces weight gain.

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6. Coconut

Coconut is a readily available fruit used for eating raw or in cooking. Usually, the oil from coconut is also used for cooking. It is seen that coconut oil can be beneficial in rendering weight loss. It contains medium-chain triglycerides, a fatty acid that induces metabolism and burns down the stored fat in the abdomen. Besides, consuming coconut oil can render satiety to your stomach and reduce appetite. Use it for cooking or as a salad dressing every day and reduce subsequent weight.


7. Artichoke

The extract from artichoke has rendered favourable outcome in controlling diabetes and aiding in weight loss. It is one of the oldest vegetables cultivated in Ethiopia.

This vegetable contains an adequate amount of magnesium, vitamin C, folic acid, dietary fibre, manganese, and several other vital nutrients. The artichoke extract is now readily available in the market, which when consumed induces the secretion of bile.

It helps in the removal of toxins and unwanted water from the body and promotes weight loss. Have this extract or the artichoke vegetable directly in your diet.


8. Unprocessed Wheat Bran

Whole wheat bran cereal contains whole grains and fibre that help in curbing the stored fat. This is an excellent breakfast option because it eases the process of digestion and the fibre content in it, and helps to burn down the stored fat.

It has a perfect blend of all the vital nutrients to kick-start a healthy morning. Further, it helps you remain full for a longer span. Replace your regular cereals with unprocessed wheat bran for reducing potential weight.


9. Peas

Peas are of the most loved vegetables available in winter. The green peas are a rich source of fibre and vitamin. Consuming them on a daily basis can help you lose weight and act as a natural appetite suppressant. You can have them boiled in your salad or eat them raw.

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10. Okra

Okra is a rich source of folic acid, vitamin C, calcium, and Vitamin B. Consuming okra in breakfast or post-lunch can induce a high amount of fibre in the body that helps to break down the fat and renders weight loss.

Being low in calorie content, it is a healthy snack option which satiates your appetite and keeps you full for a long time. It is also seen to regulate the blood sugar level, gastric ailments, and gestational diabetes. Consuming one cup of it can provide 4 g of fibre, so have it at least 3-4 times in a week.


11. Acorn Squash

Squash is a vegetable available in both summer and winter that has shown subsequent benefit in aiding weight loss. Due to its low-calorie content, squash can be added up to your veggie soup or leafy green salad. Both summer squash and winter squash (acorn squash) help in reducing body fat due to the rich fibre content in them. Consuming acorn squash in winter will aid in burning down those unwanted kilos from the body.


12. Brussel Sprouts

Brussel sprouts are one of healthy options for individuals undertaking weight loss session. This particular food item contains a high amount of dietary fibre, folacin, calcium, potassium, and vitamin A. The fibre content in them not only aids in reducing body fat but also helps in lowering the cholesterol level. Further, it removes toxins from the body and promotes weight loss. ½ cup of cooked Brussel sprouts contains 25 calories and is usually consumed early morning or mixed with veggie salad.


13. Turnips

Turnips are a rich source of dietary fibre that promotes healthy digestion and detoxifies the body from unwanted toxins. Being loaded with fibre, turnips are a good option to be consumed during lunch or dinner, so as to ease digestion, increase metabolic rate, and reduce body weight. Besides, it removes constipation and clears the bowel movements. Have them in your regular diet and have a healthy digestive tract.

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14. Black Beans

Black beans are a healthy dietary option for people who desire to look fab and cut the flab. They help in losing weight and also regulate the blood sugar level. Black beans contain low calories and high fibre, which induces digestion and promotes weight loss. You can have boiled black beans with carrots, beans, legumes, etc., or make non-spicy curry and have it with rice for lunch or dinner.


15. Chickpeas

Chickpeas are a common kitchen ingredient found in every household. These are rich sources of protein and dietary fibre, both of which are important elements for speeding up the weight loss process.

You can have them boiled as post-breakfast snacks and in the afternoon. A small bowl serving of chickpeas will fill your stomach and reduce your appetite. Consume it 3-4 days in a week for effective benefits.


16. Lima Beans

If you wish to reduce your weight quickly, then consume lima beans as a part of your regular diet. Enriched with fibre and protein, lima beans serve as the natural source for reducing weight, enhancing proper digestion, and regulating the blood sugar level. The fibre content in lima beans further aids in increasing body metabolism and curbs down the excess calories.


17. Split Peas

Split peas can form an essential part of your everyday diet. These are a rich source of protein that not only renders the adequate amount of energy to the body but also promotes weight loss. Like fibre, protein also helps in burning down the calories and slows the process of digestion.

As a result, you will feel less hungry after consuming a serving of split peas. You can have them in a salad or make a bowl of soup as an evening appetizer.


18. Lentils

Legumes such as lentils are readily available in the kitchen. These lentils are a rich source of protein and contain lower amount of calories and fat. They also contain high quality of soluble fibre, which lowers the level of cholesterol and slows down the digestion process.

Besides the presence of resistant starch in lentils, these burn down the stored fat and regulate your appetite. Further, lentils are complex ingredients that slow down the breaking of carbs and render energy to the body for a longer span.

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19. Nuts

Nuts such as walnuts, cashews, pistachios, almonds, and Brazilian nuts are a rich source of vital nutrients and antioxidants. The nuts can form an excellent evening snack when your stomach craves to munch down on something.

A small bowl of nuts can satiate your hunger and keep you full for a long time. It is often seen that people who have nuts prior to dinner, show results of reduced hunger. Nuts contain polyunsaturated fats that reduce fat storage and improve the insulin metabolism required for weight loss.


20. Chia Seeds

Chia seeds make a healthy breakfast option and aid in subsequent weight loss. These tiny seeds are loaded with fibre, which provides fullness and reduces your desire to have unhealthy snacks in the late morning time.

The satiety that chia seeds offers prevents a person from overeating, which makes you feel sluggish. Studies reveal that 2 spoons of chia seeds contain 10 g of fibre, which is enough to reduce the body weight. Have them in your oatmeal regularly and after a given span, check the result for yourself.

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21. Quinoa

Quinoa contains a high amount of fibre and protein and can be eaten during breakfast. A serving of quinoa shows low glycaemic index and slows down the process of digestion.

It is a healthy way to start your day and quinoa also renders fullness, so that you don't munch down on unhealthy foods. In this way, it prevents the consumption of extra calories and promotes weight loss.


22. Broccoli

Broccoli is a green vegetable that contains lower level of calories. Consuming broccoli as a staple diet can render weight loss because it contains a high amount of water. Besides, it also contains fibre, vitamins A, C, and K, and calcium, which makes it a healthy option to be added in the platter of veggie salad. It renders satiety to the stomach for a long span and further regulates hypertension and promotes a good heart health.


23. Raspberries

These small red coloured berries are the storehouses of a high amount of fibr, are low in fat, and calorie content. They are enriched with nutrients like copper, manganese, folic acid, vitamins, iron, etc., that are vital for boosting the immune system, preventing the invasion of viruses and promoting weight loss.

Raspberries contain a high amount of water, which renders satiety even with a small serving. You can have it directly in your oatmeal serving or make raspberry smoothie. Further, the lower glycaemic level of raspberries aids in controlling blood sugar and aids weight loss.


24. Guava

Guava is an essential fruit available in every season. Most of us love it to consume raw. It is seen that raw guava contains less amount of sugar than apples, oranges, lemon, etc. The fruit is a rich source of vitamins, proteins, and fibre, all of which combine to provide adequate nutrition to the body.

Further, the protein and fibre content in guava helps in inducing metabolism and aids in removing body fat. It gives a feeling of satiety and makes you feel less hungry.


25. Pumpkin

Pumpkin is a very common vegetable found in the market. Many of us have it with other veggies in the curries. Pumpkin, although tasteless, contains a high amount of dietary fibre that eases digestion and helps in burning down the extra calories. Pumpkin can be beneficial in promoting weight loss and stabilizing the blood sugar level. Have it 2-3 days in a week, either boiled or in the form of a curry for effective results.


26. Pomegranate

Pomegranate has tiny seeds which contain natural sweeteners and is rich in nutrients and antioxidants. Consuming a glass of pomegranate juice can help in reducing subsequent weight. Research states that drinking pomegranate juice can help in treating obesity due to the presence of polyphenols and antioxidants. Besides, pomegranate helps in reducing the cholesterol level and prevents the growth of cancer cells. Have a glass of pomegranate juice every day to fight obesity.

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27. Barley

Barley is a commonly available whole grain cereal that can form a perfect breakfast option. They are a rich source of fibre that increases the body metabolism and renders weight loss. Besides, drinking barley water before every meal can help in easing digestion and in burning down extra kilos. For making barley water, add a glass of plain water and simmer 2 tablespoons of barley in it. Drain the water and have it before your meal. It will also help in reducing your hunger.


28. Kiwi

Kiwi is an essential fruit for the people who are undergoing weight loss session. This fruit contains a high amount of dietary fibre, which promotes satiety that reduces the appetite. Besides, the polyphenols and antioxidants present in kiwi help in treating obesity. People who consume kiwi every day have been shown to subsequently lose weight over a period of time. The calcium present in kiwi not only strengthens the bones but also helps in balancing the body weight. Have it every day as your afternoon snack.


29. Banana

Banana can help you maintain a perfect waistline. It is rich in carbohydrate and contains low calories. Besides, eating a single banana gives a feeling of fullness and reduces hunger. Banana also aids in providing an adequate amount of energy to the body and increases metabolism. So after a workout session, consume banana not only to promote weight loss, but to replenish the lost energy.


30. Beet

Enriched with all the essential nutrients like potassium, magnesium, iron, vitamin C, etc., beet is an excellent food for weight loss. Beet also boosts the immune system and removes excess water from the body, which can also lead to weight gain.

You can consume raw beat as a part of your salad, make a veggie soup, or have a glass of beet extract juice that fastens the process of weight loss. It is a healthy and natural drink for appeasing your hunger as well.


31. Grapefruit

Grapefruits come in a variety of colour and flavour, but are rich sources of vital nutrients and low calories. It also helps in fighting cancer and promotes adequate level of vitamin C in adults. Amongst its several health benefits, grapefruits aid in weight loss with the help of an enzyme called AMP-activated protein kinase (AMPK).

When this enzyme gets activated, it boosts metabolism and utilizes the stored fat and sugar for producing energy in the body. The juice of the fruit is beneficial than any anti-obesity pills. It is seen that consuming half grapefruit a day can render in subsequent weight loss.


32. Whole Wheat Pasta

Replace your regular refined flour pasta with whole wheat pasta for reducing weight. This is because whole grain pasta contains a high amount of fibre, which is necessary for breaking down the stored fat, inducing metabolism, and promoting satiety.

Pasta can become your whole meal when teamed with veggies or chicken. It is a healthy option for lunch or dinner and aids in reducing subsequent body weight and removes constipation.

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33. Pistachios

Pistachios are nuts which may be smaller in size but are tasty to eat and aid in reducing weight. A small bowl of pistachios before lunch can reduce your hunger subsequently. You can even add them to your salad.

It is seen that if pistachios are consumed for 3 times a week, then by the end of the year, a person can lose up to 7 pounds. Further, this nut also helps in lowering heart risk and in promoting good cholesterol.


34. Apple

An apple a day keeps the doctor away. This age-old saying demonstrates that the vital nutrients present in apples helps in creating a shield that prevents any germs from entering the body.

But, apples are equally beneficial in reducing weight. They contain low calories and comprise of water and fibre. They promote fullness and reduce hunger. Have an apple every day after lunch to satiate your stomach.


35. Baked Potato

Potatoes, whether sweet or plain, form a part of our daily diet. They contain vital nutrients and are low in calories. Therefore, they can make an important place in your diet chart.

Having baked potato with a sprinkle of salt, not only appeases the hunger but also contains fibre, which aids in reducing weight. Have them for breakfast with 2 bread slices or as evening snacks.


36. Pumpkin Seeds

Like pumpkin, its seeds are also beneficial in promoting weight loss. The pumpkin seeds contain high amount of fibre and omega 3s and are rich in nutrients and minerals. Having pumpkin seeds can help you shed those extra kilos and get the desired shape. Further, it also controls the amount of sugar consumed in the body and regulates the blood sugar level.


37. Mangoes

The best seasonal fruit of summer, mangoes are loved by most people. Often termed as the king of fruits, mangoes are healthy snacks that can promote satiety.
They also contain beta-carotene, which helps in reducing cancer risk. They are also a rich source of vitamins C and B, and contain lycopene, an antioxidant that aids in weight loss. Daily consumption of mango can also render a flawless skin.

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38. Prunes

Prunes contain a high amount of dietary fibre that eases digestion and removes constipation. They can form a part of your weight loss diet but being rich in calories, these are best to be avoided as a direct consumption. You can add them in your bowl of fruit salad and have as an afternoon snack.


39. Kidney Beans

Most of us love to have kidney beans curry, but little did you know that it can also help in losing potential body weight. Red kidney beans are a rich source of protein that induces a feeling of fullness after consumption. In a way, it reduces your urge to munch down unhealthy snacks and controls the amount of calorie consumption. You can even have boiled red kidney beans post your lunch or in your vegetable salad.


40. Strawberries

Strawberries are rich sources of vitamin C, anti-inflammatory enzymes and antioxidants that make them ideal for consumption while trying to achieve weight loss goals. They also contain a high amount of fibre, which promotes good digestion and induces the metabolic rate of the body.

While aiding weight loss, strawberries increase the secretion of leptin and adiponectin, which are the metabolic and fat-burning hormones. Besides, due to their anti-inflammatory property, strawberries help in healing internal injuries, which take place in workout sessions. You can have raw strawberries, mix them in fruit salad, or make a pie or pudding and eat it.


41. Walnuts

Walnuts are the tasty nuts which are also a rich source of vital nutrients and proteins. They can form an excellent appetizer and are a natural appetite suppressant. Walnuts are also helpful for controlling diabetes and promoting weight loss.

Walnuts contain ellagic acid, an antioxidant that prevents inflammation and reduces diabetes. Besides, walnuts contain fibre, omega3 fatty acid, and protein, which naturally reduces weight. A small of walnuts before any meal can render a feeling of fullness.


42. Dates

If you wish to reduce subsequent weight, then include dates in your regular diet. They are naturally sweet fruits which can be consumed raw or with other dry fruits. They contain high amount of fibre that helps in burning down of the stored fat and renders weight loss.

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    Story first published: Monday, January 8, 2018, 21:00 [IST]
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