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List of high fiber foods for weight loss

Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to the stool. Helps maintain bowel health.

Fiber is a class of carbohydrates that can be further broken down into two different forms: soluble and insoluble.

Main high fiber food for weight loss are given below

 

High-Fiber Bran Cereal

Serving size: 3/4 cup
Fiber per serving: 14.3 grams
Calories: 81

Lettuce

5 calories and 0.5g fiber in 1 cup shredded (36g)
54 calories and 4.7g fiber in 1 head (360g)
15 calories and 1.3g fiber in 100 grams

Navy Beans

Fiber per ½ cup (cooked): 9.6 grams

Chia Seeds

Serving size: 1 ounce (2 Tbsp.)
Fiber per serving: 9.8 grams fiber
Calories: 138

Celery

16 calories and 1.6g fiber in 1 cup chopped (101g)
6 calories and 0.6g fiber in 1 medium stalk (40g)
16 calories and 1.6g fiber in 100 grams

Acorn Squash

Fiber per 1 cup (cubed, baked): 9 grams

Navy Beans

Serving size: 1/2 cup, cooked
Fiber per serving: 9.6 grams
Calories: 127

Okra

18 calories and 2g fiber in 1/2 cup slices (80g)
19 calories and 2.1g fiber in 8 pods (3″ long) (85g)
22 calories and 2.5g fiber in 100 grams

Black Beans

Fiber per ½ cup (cooked): 8.3 grams

French Green Beans

Serving size: 1/2 cup, cooked
Fiber per serving: 8.3 grams
Calories: 114

Radishes

19 calories and 1.9g fiber in 1 cup slices (116g)
1 calorie and 0.1g fiber in 1 medium (3/4″ to 1″ dia) (5g)
16 calories and 1.6g fiber in 100 grams

Chia Seeds

Fiber per 2 Tbsp (24 g): 8.3 grams

Raspberries

Serving size: 1 cup
Fiber per serving: 8 grams
Calories: 64

Asparagus

20 calories and 1.8g fiber in 1/2 cup (90g)
13 calories and 1.2g fiber in 4 spears (1/2″ base) (60g)
22 calories and 2g fiber in 100 grams

Split Peas

Fiber per ½ cup (cooked): 8.1 grams

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