30 High Fiber Foods For Weight Loss

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high fiber foods for weight loss

by Healthoria.com

Adding more fiber to your diet is one of the easiest, and most rewarding, changes when trying to lose weight. It helps with digestion and, more importantly, helps you feel full longer which can reduce calories from binge eating.

How Much Fiber Do You Need?

It’s recommended for men to get 30-38 grams of fiber per day. Women should try to consume 25 grams per day.

An easier way to check your fiber needs is by using the ratio of fiber to calories consumed. You’d want to eat 14 grams of fiber for every 1,000 calories you consume, for both men and women.

Here’s the list of high fiber foods that can help you lose weight while dieting:

Corn
12 grams/cup

White Beans
19 grams/cup

Black Beans
29 grams/cup

Kidney Beans
46 grams/cup

Garbanzo Beans
35 grams/cup

Avocado
10 grams/cup

Whole Wheat Pasta
6 grams/cup

Brown Rice
3.5 grams/cup

Related: 50 foods you should eat on a low carb diet

Edamame
8 grams/cup

Whole Wheat Bread
3 grams/slice

Lentils
16 grams/cup

Apples
4.4 grams/medium apple

Pears
6 grams/medium pear

Banana
3 grams/medium banana

Orange
3 grams/medium orange

Raspberries
8 grams/cup

Blackberries
8 grams/cup

Artichokes
7 grams/medium artichoke

See Also: How to use protein powder to lose weight

Oatmeal
4 grams/cup

Peas
7 grams/cup

Broccoli
2.4 grams/cup chopped

Almonds
11 grams/cup

Barley
32 grams/cup

Split Peas
16 grams/cup

Brussells Sprouts
3.3 grams/cup

Chia Seeds
10 grams/oz

Potato
4.7 grams/medium potato

Carrots
1.7 grams/medium carrot

Popcorn
3.6 grams/oz

See Also

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