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
