10 Fiber-Rich Fruits For Weight Loss

1. Avocado

 

Total Dietary Fiber: 9.2 g (Medium California Avocado), 17 g (Medium Florida Avocado)

Calories: 160

Insoluble Fiber: 5.8 g (California Avocado), 13.9 g (Florida Avocado)

Soluble Fiber: 3.4 g (California Avocado), 3.06 g (Florida Avocado)

Other Vital Nutrients: Polyunsaturated  fat, Monounsaturated  fat, Vitamin E, Vitamin B-6, Vitamin K, Vitamin D, Vitamin A, Magnesium, and Iron.

Green avocados are mostly from Florida and are high in soluble fiber as compared to the California dark-skinned variety. They are also rich in healthy fats that help reduce inflammation. This is why the avocado should be your go-to fruit. You can have it for breakfast with eggs or in a salad for lunch or dinner.

2. Raspberry

Total Dietary Fiber: 8.4 g per cup

Calories: 65

Insoluble Fiber: 7.5 g

Soluble Fiber: 0.9 g

Other Vital Nutrients: Vitamin K, Vitamin C, Vitamin A, Folate, Potassium, Calcium, Magnesium, and Phosphorus.

The total fiber present in raspberries is 8.40 g per cup. They are also a rich source of vitamins C, A, K, and folate. Raspberries improve bowel movement and prevent bloating. You can have a raspberry smoothie for breakfast or toss a few raspberries in your oatmeal to give it a different flavor.

3. Figs

Total Dietary Fiber: 24.30 g per cup (dried figs), 5.8 g per cup (common figs)

Calories: 279

Insoluble Fiber: 16.30 g

Soluble Fiber: 8 g

Other Vital Nutrients: Vitamin C, Vitamin A, Vitamin K, Calcium, Magnesium, Phosphorus, Potassium, Zinc, and Iron.

This sweet and granular textured fruit is one of the best sources of dietary fiber. It contains 24.30 grams of fiber per cup and is rich in other nutrients such as vitamins A and K, folate, and protein. You can have figs for dessert or add them to your lunch salad.

4. Prune

Total Dietary Fiber: 12.10 g per cup

Calories: 418

Insoluble Fiber: 5.60 g

Soluble Fiber: 6.50 g

Other Vital Nutrients: Vitamin A, Vitamin K, Potassium, Calcium, Phosphorus, Calcium, and Magnesium.

A cup of prunes contains 6.50 grams of soluble fiber and 5.60 grams of insoluble fiber. Prune juice helps treat constipation, and due to its high soluble fiber content, it is also a good weight loss agent. You can have prune juice for breakfast with oatmeal or add prunes to your grilled duck for dinner. Or make your dessert extra special by adding a few dried prunes to your low-fat yogurt.

5. Guava

 

Total Dietary Fiber: 8.9 g per cup

Calories: 112

Insoluble Fiber: 7.40 g

Soluble Fiber: 1.50 g

Other Vital Nutrients: Vitamin A, Vitamin C, Phosphorus, Calcium, Magnesium, and Potassium.

This sweet tropical fruit is a great source of fiber. A cup of guava contains about 9 grams of fiber and is also loaded with vitamins C and A, magnesium, calcium, potassium, and many phytonutrients  . You can have guava as an evening snack or make guava juice for breakfast.

6. Peach

Total Dietary Fiber: 2 g per cup

Calories: 60.1

Insoluble Fiber: 1.20 g

Soluble Fiber: 0.80 g

Other Vital Nutrients: Vitamin A, Vitamin C. Vitamin K,  Phosphorus, Potassium, Calcium, and Magnesium.

This aromatic fruit is a wonderful source of soluble and insoluble fibers. Dried peach contains about 13 grams of total dietary fiber. It is also a rich source of vitamins A, C, and K, magnesium, potassium, phosphorus, and calcium. You can add dried peaches to your breakfast oats, smoothies or roasted turkey or chicken.

7. Gooseberries

Total Dietary Fiber: 6.50 g per cup

Calories: 66

Insoluble Fiber: 5.10 g

Soluble Fiber: 1.40 g

Other Vital Nutrients: Vitamin A, Vitamin C, Folate, Magnesium,  Phosphorus, Potassium, and Calcium.

Gooseberries are also a good source of fiber. A cup of gooseberry contains 6.50 grams of fiber. They are also rich in vitamin C and phytochemicals that help maintain optimum health. You can have 2-3 sun-dried gooseberries right after lunch to help suppress your hunger pangs. You can also make sweet gooseberry marmalade and add it to your dessert or simply have a spoonful of it to curb your sweet cravings.

8. Sapodilla

Total Dietary Fiber: 13.90 g per cup

Calories: 200

Insoluble Fiber: 9 g

Soluble Fiber: 4.90 g

Other Vital Nutrients: Vitamin A, Vitamin C, Folate, Magnesium,  Phosphorus, Potassium, Calcium, and Monounsaturated Fats.

This sweet and granular tropical fruit is rich in soluble and insoluble fiber. One medium sapodilla contains about 5 grams of soluble fiber and 9 grams of insoluble fiber. It is also a great source of calcium, potassium, and folate. You can add sapodilla to your breakfast smoothies or juices or have it for dessert with a cup of low-fat frozen yogurt.

9. Coconut

Total Dietary Fiber: 35.70 g (fresh, medium sized-coconut)

Calories: 1405

Insoluble Fiber: 31.80 g

Soluble Fiber: 3.90 g

Other Vital Nutrients: Monounsaturated Fats, Polyunsaturated Fats, Vitamin C, Folate, Choline, Magnesium,  Phosphorus, Potassium, Calcium, and Iron.

Coconut is not a nut; it is a fibrous one-seeded drupe. The liquid endosperm inside the coconut is rich in vitamins and minerals. It is a natural electrolyte and is great for rehydration, weight loss, and better skin. As the coconut ripens, the endosperm transforms into edible flesh, which is rich in vitamin E and dietary fiber. You can add grated coconut flesh to your breakfast bowl, casserole, or salad or just eat the coconut alone. It’s sweet, crunchy, and satisfying.

10. Pear

Total Dietary Fiber: 4 g (one medium-sized pear)

Calories: 103

Insoluble Fiber: 1.80 g

Soluble Fiber: 2.20 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Choline, Magnesium,  Phosphorus, Potassium, and Calcium.

This sweet, granular, fiber-rich, and cholesterol-free fruit is tasty and easily available. You can have it as it is or get a little creative and add it to your dessert, stew, grills, or salad.

10 Fiber-Rich Vegetables For Weight Loss

1. Green Peas

Total Dietary Fiber: 8.80 g per cup

Calories: 134

Insoluble Fiber: 6.20 g

Soluble Fiber: 2.60 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium, Phosphorus, Potassium, and Calcium.

A cup of green peas contains about 9 grams of fiber. It is also an excellent source of vitamins A and C, calcium, phosphorus, potassium, and magnesium. You can add green peas to stir-fried veggies, quinoa, or chicken or mushroom stew.

2. Yam

Total Dietary Fiber: 7.60 g per cup

Calories: 158

Soluble Fiber: 2.80 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium,  Phosphorus, Potassium, and Calcium.

Yams are rich in dietary fiber, vitamins, and minerals. You can make grilled yam salad with green peas, chili, and herbs. You can also use air fry yams and have them with chili flakes, a little salt, and low-fat mayonnaise. Add them to curries or casserole and have with brown rice and other veggies.

3. Winter Squash

Insoluble Fiber: 2.90 g

Soluble Fiber: 3.80 g

Other Vital Nutrients: Vitamin A, Vitamin C, Folate, Calcium, Magnesium,  Phosphorus, Potassium, Beta Carotene, Iron, and Omega-3 and Omega-6 Fatty Acids.

Winter squash is rich in good carbs and dietary fiber. It is also a great source of the amino acid tryptophan that helps induce sleep by reducing stress. Make a wholesome soup or add grilled winter squash to your salad. Or have mashed squash with a good portion of grilled chicken and other veggies.

4. Spinach

Total Dietary Fiber: 5.10 g per cup

Calories: 7

Insoluble Fiber: 3.80 g

Soluble Fiber: 1.30 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Magnesium, Phosphorus, and Potassium.

This leafy green vegetable not only adds flavor and color to your food but also benefits your health. You can have it sautéed with garlic cloves and a little pinch of salt or add it to your soup, salad, stew, wraps, open sandwiches, etc.

5. Okra

Total Dietary Fiber: 5.10 g per cup

Calories: 36

Insoluble Fiber: 3.10 g

Soluble Fiber: 2 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium,  Phosphorus, Potassium, and Calcium.

Okra is delicious and nutritious if you cook it the right way. Wash the okra and pat it dry before chopping it. Do not overcook. Have it with brown rice, pita bread or flatbread. Or simply add grilled or boiled okra to your rice bowl or salad.

6. Collard Greens

Total Dietary Fiber: 5.30 g per cup

Calories: 11

Insoluble Fiber: 2.10 g

Soluble Fiber: 3.20 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Vitamin E, Folate, Potassium, Copper, and Calcium.

This dark green leafy vegetable is low in calories, has high water content, and is loaded with nutrients. You can add it to chicken broth, vegetable stew, tuna salads or wraps or have it blanched or steamed.

7. Carrot

Total Dietary Fiber: 5.20 g per cup

Calories: 82

Insoluble Fiber: 3 g

Soluble Fiber: 2.20 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium,  Phosphorus, Potassium, Sodium, and Calcium.

Carrots are good for your eyes as they are rich in vitamin A. They are also rich in dietary fiber, which is why you should consume them at least thrice a week. You can add raw carrots to your salad or vegetable/chicken stew.

8. Endive

Total Dietary Fiber: 5.20 g per cup

Calories: 8

Insoluble Fiber: 3.70 g

Soluble Fiber: 1.50 g

Other Vital Nutrients: Vitamin A, Vitamin K, Folate, Potassium, and Calcium.

Cooked curly endive is also known as chicory and is a great source of vitamins, minerals, and dietary fiber. You can grill and toss it with other veggies and fish/chicken. You may have it as finger food or chop it and add it to omelet or wraps/sandwiches.

9. Turnip Greens

Calories: 29

Insoluble Fiber: 2.80 g

Soluble Fiber: 2.20 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Protein, Sodium, Magnesium,  Phosphorus, Potassium, Calcium, and Omega-3 Fatty Acids.

Turnip greens belong to the cruciferous plant family and are rich in dietary fiber, vitamins, minerals, and other essential nutrients. They have anti-inflammatory properties that help fight certain types of cancer. Add turnip greens to chicken or pork broth, stew or salad.

10. Beet Greens

Total Dietary Fiber: 4.20 g per cup

Calories: 39

Insoluble Fiber: 2.30 g

Soluble Fiber: 1.90 g

Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium, Sodium, Phosphorus, Potassium, Calcium, and Water.

Beet greens are the top leafy part of beetroots and are a great source of nutrients. These fiber-dense vegetables are easy to cook and delicious. You can sauté them with garlic cloves and have with brown rice, other veggies, and a good portion of lean protein. Beet greens also taste great in stews and soups.

8 Fiber-Rich Grains/Nuts/Seeds For Weight Loss

1. Flax Seeds

Total Dietary Fiber: 25.50 g per cup

Calories: 897

Insoluble Fiber: 11.70 g

Soluble Fiber: 13.80 g

Other Vital Nutrients: Vitamin K, Folate, Thiamine, Choline, Polyunsaturated Fatty Acids, Monounsaturated Fatty Acids, Magnesium, Sodium, Phosphorus, Potassium, Calcium, Iron, and Protein.

Flax seeds are rich in dietary fiber and healthy fats. A cup of flax seeds contains about 13 grams of soluble fiber and 12 grams of insoluble fiber. Hence, it bulks up your stools, increases your satiety levels, and makes you eat less. You can grind flax seeds at home to retain the nutrients and add it to your smoothie, oatmeal, salad, or a glass of fat-free milk.

2. Oat Bran

Total Dietary Fiber: 14 g per cup

Calories: 231

Insoluble Fiber: 7.20 g

Soluble Fiber: 6.80 g

Other Vital Nutrients: Vitamin K, Folate, Choline, Betaine, Pantothenic Acid, Polyunsaturated Fatty Acids, Monounsaturated Fatty Acids, Magnesium, Sodium, Phosphorus, Potassium, Zinc, Calcium, Iron, and Protein.

Oat bran is another high-fiber food known for its weight loss properties. It contains 14 grams of fiber, out of which soluble fiber is 6.8 grams. Have two tablespoons of oat bran for breakfast or lunch for favorable results in just a few weeks. You can also add fruits to your oat bran bowl.

3. Sorghum

 

Total Dietary Fiber: 26.50 g per cup

Calories: 651

Insoluble Fiber: 18.50 g

Soluble Fiber: 8.0 g

Other Vital Nutrients: Niacin, Thiamin, Riboflavin,  Polyunsaturated Fatty Acids, Monounsaturated Fatty Acids, Sodium, Phosphorus, Potassium, Calcium, Iron, and Protein.

This humble grain is rich in dietary fiber. One cup of sorghum contains 26.50 grams of fiber. It is for this reason that sorghum is called “the new quinoa.” You can add it to your brunch veggie salad or have a light yet filling sorghum risotto for dinner.

4. Amaranth

Total Dietary Fiber: 29.60 g per cup

Calories: 251

Insoluble Fiber: 20.20 g

Soluble Fiber: 9.40 g

Other Vital Nutrients: Niacin, Folate, Vitamin E, Vitamin B6, Magnesium, Manganese, Sodium, Phosphorus, Potassium, Calcium, Zinc, Iron, and Protein.

This is a nutritious and gluten-free grain found in brightly flowered perennial plants. A cup of amaranth contains about 29.60 grams of fiber. It is also a rich source of calcium, phosphorus, manganese, and iron. You can add it to sautéed veggies for lunch or dinner. You can even grind it to make gluten-free flour or prepare porridge for breakfast. You could also use amaranth to bake muffins, cookies, and other sweet treats.

5. Barley

 

Total Dietary Fiber: 31.20 g per cup

Calories: 193

Insoluble Fiber: 24.4 g

Soluble Fiber: 6.80 g

Other Vital Nutrients: Vitamin A, Vitamin K, Niacin, Folate, Choline, Vitamin B6,  Magnesium, Manganese, Sodium, Phosphorus, Potassium, Calcium, Zinc, Iron, and Protein.

This is another high-fiber grain. A cup of barley contains about 31.20 grams of fiber. It is also an excellent source of potassium, magnesium, vitamin B6, and iron. You can make barley porridge. Or add barley to oats or chicken or turkey stew.

6. Pumpkin Seeds

Total Dietary Fiber – 8.80 g per cup

Calories: 285

Insoluble Fiber: 6.4 g

Soluble Fiber: 2.4 g

Other Vital Nutrients: Vitamin A, Folate, Magnesium, Manganese, Sodium, Phosphorus, Potassium, Calcium, Zinc, Iron, and Protein.

Pumpkin seeds taste sweet and nutty and are a great source of soluble and insoluble fiber. A cup of pumpkin seeds contains 2.40 grams of soluble fiber and 6.4 grams of insoluble fiber. They are also a rich source of healthy fats, vitamin A, calcium, potassium, and magnesium. You can add them to your breakfast smoothies or porridge. Or add toasted pumpkin seeds to salad or casseroles.

7. Chestnuts

Total Dietary Fiber: 16.70 g per cup

Calories: 350

Insoluble Fiber: 13.2 g

Soluble Fiber: 3.5 g

Other Vital Nutrients: Vitamin A, VItamin C, Vitamin K, Folate, Niacin, Magnesium, Manganese, Sodium, Phosphorus, Potassium, Calcium, Zinc, Iron, and Protein.

This delicious nut is a high-fiber food. A cup of chestnuts contains 16 grams of fiber. It is a rich source of vitamin C, folate, calcium, zinc, phosphorus, and monounsaturated fatty acids. You can have a handful of chestnuts as a snack or add them to your meat for dinner. You can give your low-fat frozen yogurt an extra crunch by topping it with crushed chestnuts.

8. Almonds

Total Dietary Fiber: 15.90 g per cup

Calories: 546

Insoluble Fiber: 14.3 g

Soluble Fiber: 1.6 g

Other Vital Nutrients: Polyunsaturated Fatty Acids, Monounsaturated Fatty Acids, Vitamin A, VItamin E, Folate, Niacin, Magnesium, Manganese, Sodium, Phosphorus, Potassium, Calcium, Zinc, Iron, and Protein.

Almonds are also a great source of dietary fiber and healthy fats. Soak 4-5 almonds in water overnight and have them in the morning with breakfast. You can also add almonds to desserts, salads, pilaf, and curries.

3 Fiber-Rich Legumes For Weight Loss

1. Black Beans

 

Total Dietary Fiber: 15 g per cup

Calories: 227

Insoluble Fiber: 6 g

Soluble Fiber: 9 g

Other Vital Nutrients: Polyunsaturated Fatty Acids, Monounsaturated Fatty Acids, Vitamin A, Thiamin, Riboflavin, Folate, Niacin, Magnesium, Manganese, Sodium, Phosphorus, Potassium, Calcium, Zinc, Iron, and Protein.

Black beans are a great source of dietary fiber and protein. A cup of black beans contains 12.2 grams of fiber. You can include them in your diet by soaking them overnight and boiling them the next day. Have them for lunch by adding some fresh veggies, cilantro, and a dash of lime. You can also cook them chili-style and have it for dinner.

2. Lima Beans

Total Dietary Fiber: 13.20 g per cup

Calories: 216

Insoluble Fiber: 6.20 g

Soluble Fiber: 7 g

Other Vital Nutrients: Vitamin K, Thiamin, Riboflavin, Folate, Niacin, Magnesium, Manganese, Sodium, Phosphorus, Potassium, Calcium, Zinc, Iron, and Protein.

A cup of lima beans contains 7 grams of soluble fiber and 6.20 grams of insoluble fiber. They are also rich in vitamins, minerals, proteins, and other phytonutrients. You can add lima beans to your quinoa (for breakfast), chicken salad (for lunch) or grilled salmon (for dinner).

 3. Lentils

 

Total Dietary Fiber: 15.6 g per cup

Calories: 230

Insoluble Fiber: 14.4 g

Soluble Fiber: 1.2 g

Other Vital Nutrients: Vitamin A, Vitamin K, Vitamin C, Thiamin, Riboflavin, Folate, Niacin, Magnesium, Manganese, Sodium, Phosphorus, Potassium, Calcium, Zinc, Iron, and Protein.

One cup of lentils contains about 15.6 grams of fiber. Lentils are also a good source of protein and minerals like manganese, thiamin, potassium, and iron. You can include them in your diet by boiling and adding them to salads or having lentil soup with or without veggies for dinner.