7 High-Fiber Foods That Aid Weight Loss

If you’re trying to shed some pounds, eat more fiber. This nutrient is a “good” carb that the body needs. Without enough fiber, doing number two will feel like a nightmare! Losing and managing weight will also be harder.

Since fiber isn’t digested by the body, it increases satiety and decreases hunger. It’s the ultimate tool for appetite control. At the same, fiber bulks up stool so waste can be eliminated. It also keeps the digestive system healthy, helping enhance absorption of vitamins and minerals.


The daily recommendation is 20 to 30 grams, but most Americans only get 15 grams each day.1 A mere 5 percent eat enough fiber.2

By now, you’ve probably heard all about the “obvious” sources: fresh fruits, vegetables, whole grains, legumes, and nuts. But why stop there? These seven foods will take your meals – and weight loss journey – to the next level.


1. Dates

A single mejdool date has vitamins and 1.6 grams of fiber.

A single medjool date has 1.6 grams of fiber. Eat three and you’ve added almost 5 grams to your intake! This high-fiber natural sweetener also offers vitamin A, folate, and potassium.3


How To Eat Dates:

Toss into smoothies.
Blend into brownie batter or cookie dough.
Chop and mix with granola.

2. Flaxseed

This superfood has 2.8 grams of fiber per teaspoon.


Love nutty textures? Flaxseed is right up your alley. One tablespoon of whole flaxseeds has 2.8 grams, while the same portion of ground flaxseeds has 1.9 grams. You’ll also get folate, magnesium, potassium, and calcium.4

How To Eat Flaxseed:

Blend into smoothies.
Sprinkle on top of oatmeal, pasta, or yogurt.
Bake into bread or cookies.


3. Oat Bran

Half cup of oat bran has 7.25 grams of fiber

When oats are refined and processed, the bran is left behind. Half a cup of bran has 7.25 grams of fiber, along with calcium, potassium, and zinc.5 Because it’s so rich in fiber, oat bran works against high cholesterol, heart disease, diabetes, colon cancer, diverticulosis, inflammatory bowel syndrome, diarrhea, and constipation.6


How To Use Oat Bran:

Use as a coating for salmon or lean chicken.
Add on top of yogurt or oatmeal.
Mix into hummus.

4. Wheat Germ

Nutty wheatgerm has 7.5 grams of fiber.


Like flaxseed, wheat germ adds crunchiness and nuttiness to food. Half a cup contains about 7.5 grams of fiber. It’s even got essential minerals like calcium, potassium, and zinc.7

How To Use Wheat Germ:

Use in place of breadcrumbs.
Add to smoothies, oatmeal, or yogurt.
Mix into pancake or waffle batter.

5. Popcorn

Popcorn's a fun snack and packed with 1.2 grams of fiber per cup

This popular movie snack is surprisingly healthy. One cup of air-popped popcorn has 1.2 grams of fiber, along with some potassium, iron, and magnesium.8 To keep it nutritious, skip the butter and salt. Flavor with spices or cinnamon instead.

How To Use Popcorn:

Add to granola.
Sprinkle with low-sodium taco seasoning.
Toss with coconut flakes and dark chocolate chips.

6. Split Peas

Split peas are packed with 16.3 grams of fiber a cup.

Split peas have twice the fiber of green peas, making them a stellar choice for weight loss. One cup has 16.3 grams. You’ll also get a dose of zinc, niacin, folate, and vitamin A.9

How To Use Split Peas:

Add to soup, pasta, or chili.
Mix with quinoa or brown rice.
Mash into a dip.

7. Figs

One fig packs 1.9 grams of fiber in it.

In America, figs aren’t as common as apples, oranges, and bananas. If you’re lucky enough to find some, one large fruit has 1.9 grams of fiber. Other nutrients include potassium, vitamin C, and vitamin K.10

How To Use Figs:

Pair with cheese, toast, or crackers.
Make fig jam.
Mash and top pancakes, waffles, or yogurt.

While fiber prevents constipation, too much at once can actually cause it. Increase your intake slowly. As you eat more fiber, drink more water as well.11