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Fiber-rich foods are more filling and have fewer calories than low-fiber foods, making them smart additions to your diet. Fiber is a type of carbohydrate that comes in two main forms — soluble and insoluble. Both types are important in a daily diet, but soluble fiber tends to be the focus for weight management because it helps slow digestion, which helps you stay full and moderate how much you eat.
Read on to learn about ways a high-fiber diet can support weight management, fiber-rich foods to eat and low-fiber foods to avoid for the most health benefits, and tips to boost your fiber intake.
Fiber is an important nutrient for managing your weight. Fiber-rich foods can:
Soluble fiber may help keep you from overeating and reduce the number of calories you take in. Since high-fiber foods travel more slowly through the digestive tract, you feel fuller longer and may not feel hungry between meals.
High-fiber foods are also usually less energy dense than low-fiber foods, meaning they have fewer calories for the same amount of food. Your body absorbs fewer net calories from high-fiber foods than from low-fiber foods.
Fiber may also help manage weight by controlling blood sugar levels. Fiber — especially soluble fiber — slows the absorption of sugar into the bloodstream, which helps regulate how much gets into cells. If the bloodstream has more sugar than the cells need, the excess gets stored as fat.
Emerging research suggests that dietary fiber helps support a healthy gut microbiome, which in turn may influence appetite control, inflammation, and overall metabolic health.
Plenty of good sources of fiber can be easily added to your daily diet to help you meet your health goals. Dietary fiber is mainly found in plant-based foods. High-fiber foods that can help support weight loss include:
Below are fiber-rich foods for each category and an estimate of fiber content per serving, rounded to the nearest gram. The exact amount of fiber may vary slightly across products and information resources. Check the nutrition facts label, when available, for the most accurate fiber content.
Legumes are packed with fiber and come in a variety of forms that can be easily added to meals to boost fiber content. They’re also a good source of plant-based protein. Examples of fiber-rich legumes include:
Whole grains are good sources of fiber, most of which comes from bran — the outermost layer of the grain. Many grain products, like bread and pasta, are made from refined grain, which is stripped of the outer layers. To tell if a product is made from whole grains, check the label or ingredient list for the terms “whole grain” or “whole wheat.” Here are some simple whole-grain options to add to your diet:
Certain fruits are a fresh and easy choice for adding fiber to meals or healthy snacks. Keep the skin on, such as for pears and apples, to get the most fiber and other nutrients. Fruits and vegetables also provide essential vitamins, minerals, and antioxidants that support overall health.
Fruits high in fiber include:
Although the fiber content in a single serving of some vegetables may not seem very high, the amounts can add up quickly in your favorite recipes. Some standouts in this category include:
Even though they’re small, nuts and seeds can pack a good dose of fiber. They’re also rich in healthy fats and provide protein. Nibbling on a serving of nuts or sprinkling seeds over oatmeal, savory toasts, or other dishes can quickly increase your fiber intake. Good options include:
Most processed and ultra-processed foods contain little to no fiber, as whole foods are usually stripped of their fiber content when they’re processed. The lack of bran in refined grains, for example, reduces the fiber content as well as other nutrients.
In addition, low-fiber, processed foods tend to be more calorie dense but likely won’t help you get or stay full. Therefore, you might eat more, which can contribute to unwanted weight gain.
Research shows a connection between regularly eating ultra-processed foods and a higher risk of overweight and obesity. But food isn’t the only factor. Genetics, sleep, stress, and certain medications can also play a role. Experiences such as childhood trauma also have been linked to a greater risk of chronic health conditions later in life.
Some foods tend to be lower in fiber and other nutrients and may not keep you feeling full for long. Examples include:
Some ultra-processed foods are important staples in many cultures’ diets. You don’t have to give them up completely. Balancing these products with fiber-rich whole foods can help you feel satisfied and support your overall nutrition.
Most people in the U.S. don’t get enough fiber each day. The good news? You can boost your fiber intake with small changes and simple substitutions like these:
The type and source of fiber matter as much as the amount. Whole foods are considered a healthier source than supplements or fiber-fortified processed foods.
Recommendations for fiber intake vary and may look different depending on sex and age, as well as existing health conditions. General recommendations for daily fiber intake provided by the Dietary Guidelines for Americans 2020-2025 are:
Talk with your healthcare provider or a dietitian if you have questions about healthy eating guidelines, including how much fiber you should aim for daily, based on your health goals and your body’s tolerance for fiber.
If your diet is relatively low in fiber to start, it’s best to introduce fiber-rich foods slowly. Adding too much fiber too quickly can lead to cramping and bloating. Drinking plenty of water will help fiber move more easily through your digestive system.
On MyObesityTeam, people share their experiences with obesity, get advice, and find support from others who understand.
What are your go-to strategies or favorite high-fiber foods for increasing your fiber intake? Let others know in the comments below.
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