Quick answer: High fiber foods include beans, lentils, oats, whole grains, fruits, vegetables, nuts, and seeds. Fiber can help many people feel full, which may make it easier to eat a little less without feeling hungry. Add fiber slowly, drink plenty of water, and choose whole foods most of the time. Fiber is one helpful part of a healthy eating plan, not a magic fix, and everyone’s needs are different.
Many people do not eat as much fiber as health experts suggest. Adding a few high fiber foods each day is a simple step.
What Is Fiber?
Fiber is the part of plant foods your body does not fully digest. There are two main types:
| Type | Found in | What it does |
|---|---|---|
| Soluble fiber | Oats, beans, apples, citrus | Forms a gel and can help you feel full |
| Insoluble fiber | Whole wheat, nuts, many vegetables | Adds bulk and helps keep you regular |
Most plant foods have some of both.
Why Fiber May Help With Weight Loss
- It can help you feel full. Fiber rich foods often take longer to chew and digest.
- Many fiber foods are lower in calories for the amount you eat, like vegetables and fruit.
- It can help steady your eating. Meals with fiber and protein may keep you from snacking as much.
Results are different for everyone. Fiber works best as part of overall healthy eating and activity.
High Fiber Foods to Try
Beans and legumes
- Black beans, kidney beans, chickpeas
- Lentils and split peas
Whole grains
- Oatmeal
- Brown rice
- Whole wheat bread and pasta
- Barley and quinoa
Fruits
- Berries like raspberries and blackberries
- Apples and pears with the skin on
- Oranges
Vegetables
- Broccoli, Brussels sprouts, carrots
- Peas and green beans
- Leafy greens
Nuts and seeds
- Almonds
- Chia seeds and ground flaxseed
Nuts and seeds are high in calories too, so a small handful is a good portion.
Easy Ways to Add Fiber
- Top oatmeal with berries for breakfast.
- Add beans to soups, salads, and tacos.
- Swap white bread for whole grain bread.
- Keep cut vegetables ready for snacks.
- Eat fruit whole instead of drinking juice.
For more snack ideas, see our post on healthy snacks. Our guide on how to meal prep for weight loss shows how to plan fiber rich meals ahead.
How to Read Fiber on a Label
Food labels list dietary fiber in grams and as a percent of the Daily Value. The label is a quick way to compare breads, cereals, and crackers. Look for whole grains near the top of the ingredient list.
Go Slow and Drink Water
Adding a lot of fiber all at once can cause gas, bloating, or cramps. Add a little more each week, and drink plenty of water to help fiber move through your system.
Pair Fiber With Movement
Healthy eating works best with regular activity. Our post on walking for weight loss is an easy place to start.
Talk to Your Doctor
Everyone’s body is different. If you have a digestive condition, diabetes, or take medicine, or if you are thinking about fiber supplements, talk to your doctor or a registered dietitian before you make big changes. This page is general information, not medical advice.
The Bottom Line
High fiber foods for weight loss include beans, oats, whole grains, fruit, vegetables, nuts, and seeds. Fiber can help you feel full and fits well into a healthy eating plan. Add it slowly, drink water, choose whole foods, and check with your doctor if you have health concerns.
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Frequently Asked Questions
What foods are highest in fiber?
Beans, lentils, whole grains, berries, many vegetables, nuts, and seeds are good sources.
Does fiber help you lose weight?
Fiber can help many people feel full. Weight loss depends on overall eating, activity, and health.
Can too much fiber cause problems?
Adding a lot at once can cause gas or bloating. Add it slowly and drink water.
Should I take a fiber supplement?
Talk to your doctor first. Whole foods are a good first choice for most people.