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25 Best High Fiber Foods For Weight Loss Backed By Science


To help you maintain your weight or even losing a pound or maybe two, we’ve gathered all the things, put it on the list, emphasize it to the simplest and easiest way to understand, from 41 researches, studies, articles, and findings, from well-known professors, various authorized research center, and credible journals about our main research on high fiber foods list.

Summary of Findings

  • Your body needs fiber, just like you need carbohydrate and protein. Fiber in your body will break into pieces with a help from bacteria in your colon. Imagine you crumbling choco chips cookies into small pieces.
  • Just like two different cars need a different amount of gasoline, men and women have different fiber daily intake. Men should have 30-35 g, women should have 25-32 g. 
  • Fiber is a wonderful component, it provides so many benefits. It can help you to keep your gut healthy. Fiber in our body is like oil in an engine, it keeps your food in gut running smoothly.
  • Imagine fiber as a brake in your car. Fiber is used for slowing and stopping or to prevent you from eating more. Fiber can stopping you from consuming other foods once you’re full. It really helps you to lose weight.
  • Chia seeds contain the highest fiber amongst all foods. It’s 10 times higher than fiber in an apple.
  • This vegetable is as popular as beans. It used in soups, stews, and in a lot of Indian foods. Lentils is one of the vegetable that provides high fiber, higher than kale and spinach!
  • If your favorite snack is dried figs, you don’t have to worry about fiber intake! Dried figs contains higher fiber than the fresh one!
  • One ounce of almonds or about 30 pieces of almonds contain more fiber than one ounce of apple which only ⅛ part of an apple. Better snacking on almonds right?
  • No need to worry about gaining a pound or two after snack this fruit, you can snacking in peace with raspberries. With only 53 grams of calories per 100 grams you can get 7 grams of fiber.

Get To Know Fiber!

Dietary fiber is the part of plants that we can’t digest.

It contains complex carbohydrates and lignin that are not digested by our bodies.

The bacteria in our colon will break down these compounds into things…

… our body needs, like food for energy.

Dietary fiber provides no calories to us…

… but it’s good to have fibre in your diet so your body can use it.

Dietary fiber is not easy to measure.

It is different for each person, so it can’t be assigned a number.

However, cows can use this because they have bacteria in their stomach that do the job1.

High fiber foods list

Fiber Daily Intake

The current recommendations for how much fiber people should eat in the US are…

… between 30-35 g per day.

Men should have 30-35 g of fiber, and women should have 25-32 g of fiber.

Based on these recommendations…

… it is important to find out what the actual amount of fiber…

… adults eat in the different countries3.

Dietary fibre is important.

The largest source of this dietary fibre is food that comes from grains, like bread4

High fiber foods list

Health Benefits

There was a time when scientists didn’t care about fiber.

Now they do.

Fibers can help people’s bodies work the way they’re supposed to by giving them…

… things like weight and insulin sensitivity.

Dietary fiber is good for you.

It helps keep your gut microbiome healthy.

The healthier your gut, the better it can help you stay at a healthy weight.

It also helps to protect against heart disease and death from any cause.

There are other benefits of dietary fiber too, like how it helps to lower cancer risk…

… and improve colon health.

Dietary fibre is important because it helps your health.

It can help lower your risk of cancer and keep things normal in your colon.

This means you are less likely to get sick or have a problem with digestion.

It also means there is less chance that you will get fat and unhealthy5.

Dietary fibre helps people poop.

This is good because if they don’t poop, they can get constipated.

Lots of studies say that this is true, and it seems to be right based on the evidence.

A study of 17 people found that taking vege-powder…

… (which contains chicory, broccoli and whole grains) helped improve constipation.

They had less hardness with their stools…

… they had to go to the bathroom more often and it was easier for them to go6.

The evidence that supports the use of dietary fibre as a treatment for constipation…

… is from a review by Rao et al.

The evidence came from people with chronic constipation…

… and irritable bowel syndrome (IBS).

Fiber is good for constipation.

Fiber is good when you have IBS-associated constipation.

It improves your symptoms of IBS and it can be used to prevent or treat constipation7.

High fiber foods list

Lose Weight Correlation with Fiber

Dietary fiber may help you lose weight.

In a study, people who took dietary fiber had less of…

… a waist size and weight when they ate 5 grams of it per day.

People also ate less food with the supplement than without8.

High-fiber foods are good for you because they help you feel full quickly.

That means that you eat less food, which is better for your stomach9.

As we all know, fiber is an element in plant nutrients.

It’s a carbohydrate that humans can’t digest because it contains cellulose and lignin.

So if you eat high-fiber foods then you won’t gain weight even though…

… it has lots of carbohydrates.

Fiber can help you to feel fuller.

High fiber foods list

When fiber passes through your digestive system…

… it takes longer to be absorbed into your blood.

This causes hunger hormones and blood sugar level fluctuations which are…

… often ignored on other diet programs, but they should not be ignored.

The secret to losing weight is high fiber foods.

No more starving yourself because now there’s an easy way with no bad side effects.

Studies show that there is a relationship between the amount of…

… fiber in food and weight loss 10.

These studies are supported by cross-sectional studies.

One study found that fiber can make food taste better and make people eat less.

Liu et al.,  found that the more whole grains that middle-aged women ate…

… the less weight they gained11.

In some studies, people report feeling fuller after eating fiber…

… than when they eat sugar or digestible polysaccharides.

Pereira et al. says there are many reasons for this:

it could be because of how much fiber slows down digestion…

… and how fiber can make you feel full in your stomach and mind12.

Fibers are good for you because they make you feel full…

… and stop you from getting hungry.

Fibers can also take the energy away from other nutrients in your food.

This is called fiber incorporation, when fibers are added to meals.

Fiber-rich diets with a lot of fiber result in low energy density…

… which is helpful for people who want to lose weight21.

Fiber is an invisible part of any food, but it is becoming more popular.

Fiber has been ranked number five in a list of popular foods for its health benefits.

Now people use different kinds of fiber from apples, peas, citrus fruits…

… sugar beets and so on to put in their meals because they have these benefits.

High fiber foods list

Best of Fiber

Highest Fiber Food – Best Overall: Chia seeds

The chia seed is a potential source of antioxidants.

It contains chlorogenic acid, caffeic acid, myricetin, quercetin and kaempferol.

These are believed to have cardiac protective effects and anti-carcinogenic characteristics.

Chia seeds also contain dietary fiber which is good for the digestive system…

… and controlling diabetes mellitus with higher concentrations of…

… unsaturated fatty acids, vitamin, minerals and phenolic compounds13.

With 31 g of fiber per 100 grams of chia seeds, which really high in foods…

… we put chia seeds as the highest fiber food, and we put it as a number one…

… on our high fiber foods list.

High fiber foods list

There are tons of health benefits you could get from consuming chia seeds.

But remember never consume anything too much.

Pros: Consuming chia seeds daily may help you to prevent chronic disease…

… such as cardiovascular disease. It may help you to maintain or lose weight also.

High fiber foods list

Cons: In our research there are no cons of consuming chia seeds.

High fiber foods list

Do’s: Consume chia seeds daily to complete you daily dietary fiber needs.

High fiber foods list

Don’ts: We don’t recommend you to consume too much chia seeds in order…

… to lose weight. Stick with the recommendation portion per day!

High fiber foods list

Perfect for: Chia seeds perfect for people who needs more fiber consumption…

… and don’t have much time to cook it.

Chia seeds also perfect for people with digestive problems.

For more information about fiber in chia seeds…

… you can read on our high fiber foods list section below!

Best of Fiber For Weight Loss

Best Vegetables with Highest Fiber: Lentils

Lentils contain some properties that are good for our health.

Lentils have less fat and salt than other foods, they have more potassium, fiber…

… folate and plant chemicals called polyphenols which protect us from diseases.

They also have slow-digesting starch that delays the absorption of carbohydrates…

… so it lowers blood sugar levels14.

Pros: Lentils can help you maintain the good level of HDL, also it can help you to…

… prevent cancer, and other chronic disease.

High fiber foods list

Cons: For some people, eating lentils can make them bloated. Be mindful.

High fiber foods list

Do’s: Cook them in stew, or other dish like soups and salad.

High fiber foods list

Don’ts: You can not eat lentils raw!

High fiber foods list

With 8 g fiber per 100 grams, we put lentils as the best vegetable with the highest fiber.

Also lentils is on the 7th rank on your high fiber foods list!

Read more on high fiber foods list below for more information about lentils!

Best Fruits with Highest Fiber: Dried Figs

We put dried figs as the best fruits with highest fiber due its fiber contain.

Dried figs are known as the dried food with high fiber.

Our research stated that with drying methods in fruits, is better that fresh and frozen…

… fruits in the terms of protein, carbohydrates, ash content, dietary fiber…

… ( ADF, NDF, cellulose, hemicelluloses, pectin) anti- nutritional content…

… (tannin, alkaloid) and minerals15.

With 15 g fiber per 100 grams, we put dried figs as the best frutis with the highest fiber.

Pros: Consuming dried figs can help you with constipation with its high fiber contain.

High fiber foods list

Cons: You may have to keep in mind that some products might have added sugar to…

… the fruits.

High fiber foods list

Do’s: Eat dried figs in moderation, about 2 – 3 dried figs.

High fiber foods list

Don’ts: Do not consume dried figs too much, due to its high sugar contain. Too much…

… dried figs also can leads to diarrhea.

High fiber foods list

Also dried figs is on the 5th rank on your high fiber foods list!

Read more on high fiber foods list below for more information about dried figs!

Best Nuts with Highest Fiber: Almonds

Almond is one of the healthiest nuts.

They have nutrients that can help with heart disease, diabetes, and obesity.

One way this helps is if you chew the almond properly—

the nutrients inside the almond will not be released as easily16.

With 21.15 g fiber per 100 grams, which is high…

… we put almonds as the best nuts with the highest fiber.

High fiber foods list

Pros: Consuming almonds can help you to lose weight, plus almonds can…

… lower heart disease risk, and prevent diabetes.

High fiber foods list

Cons: Consuming too much almonds can lead you to acne breakout!

Be mindful when snacking on almonds!

High fiber foods list

Do’s: Stick to the daily serving recommendation if you want to put almonds…

… as your daily fiber intake. You can eat it raw or toasted!

High fiber foods list

Don’ts: Do not eat almonds too much, you may experience digestive discomfort.

High fiber foods list

Almonds is on the second rank on your high fiber foods list!

Read more on high fiber foods list below for more information about almonds!

High Fiber Low Calorie: Raspberries

Raspberries are popular for their taste…

… and because they can also be used to treat some diseases.

This is because they have a lot of healthy things inside that make your body better.

Raspberries contain 7 g of fiber and contain only 53 g of calories per 100 grams17!

Which makes raspberries perfect for your diet.

Pros: Raspberries is known to their antioxidants. Raspberry can help you to…

… get that healthy skin and bones. Also, raspberries can be used to prevent…

… cancer!

High fiber foods list

Cons: As far as we concerned, we haven’t found any cons of consuming raspberries.

Do’s: If you want to get that high fiber, eat your raspberries fresh and uncooked.

High fiber foods list

Don’ts: Do not consume raspberries before you cleaned it, sometimes there’s…

… pesticides left on it. To minimize the risk, but organic one

High fiber foods list

Also raspberries is on the 9th rank on your high fiber foods list!

Read more on high fiber foods list below for more information about raspberries!

To help you achieve your daily fiber intake, we’ve put high fiber foods in a list.

25 High Fiber Foods List

High fiber foods list
High fiber foods list

Chia Seeds (31 g)

Ranking number one on our high fiber foods list.

Chia seed contains appreciable amount of fiber, which can absorb up 15 times…

… water the weight of seed.

The presence of higher extents of fiber help in diabetes mellitus…

… by slowing down the digestion process and release of glucose…

… it also improves the peristaltic movement of intestine…

… and reducing plasma cholesterol18

High fiber foods list

Almonds (21.15 g)

We have almonds on the second place of our high fiber foods list!

Adding nuts such as almonds to low calorie diets…

… may make people feel fuller and they may also absorb less fat.

This is because of the high fiber and protein in them19.

With 21.15 grams of fiber, we put almonds on the second rank…

… of our high fiber food list.

High fiber foods list

Barley (17 g)

Barley is one of the grains that contain high fiber.

We put barley oun the third place of our high fiber foods list!

You can find barley everywhere and it’s cheap too!

Barley contains 17 grams of fiber!

Which put barley on the third of our high fiber food list.

Barley has alot of health benefits  like weight  reduction…

… decreasing blood pressure,  blood cholesterol, blood glucose…

… in  Type 2  diabetes and preventing colon cancer20.

High fiber foods list

Dried figs (15 g)

Figs, especially dried figs are one of the food that…

… effective on lowering blood lipid concentration.

Figs in both the fresh and dried forms contain…

… soluble fiber in appreciable amounts21.

You can munch on dried figs in your snacking time…

… and no need to worry about calories and else!

High fiber foods list

Pistachio (10 g)

This delicious nuts not only famous of its taste…

… its also contains lots of health benefit.

Pistachio ranks 5th on our high fiber food list…

… because it contains 10 grams fiber per 100 grams22.

This you can consider as your healthy snack!

High fiber foods list

Oats (10 g)

People who are usually consume oats for breakfast…

… don’t need to worry about their fiber intake!

Oats contain 10 grams of fiber, which put oats on the 6th place…

… on our high fiber food list. It also reduces blood cholesterol…

… and helps reduce blood pressure.

This is a natural product that also has anti-cancer properties23.

High fiber foods list

Lentils (8 g)

On the 7th place we have lentils! Lentils are rich in fiber.

Doctors have proven that they can make people’s cholesterol decreasing…

… protect them against cancer, and even help with diabetes24.

Lentils contain 8 grams of fiber.

High fiber foods list

Beans (8 g)

Beans are very healthy. They help people stay healthy.

For example, they provide 7 or more grams of fiber…

… for every ½-cup serving, which can help lower cholesterol and blood sugar levels25.

Fiber is also important for digestion.

We put beans on the 8th place of our high fiber foods list!

Are you now considering eat beans everyday?

High fiber foods list

Raspberries (7 g)

Raspberries make a diet healthy.

They are really high in fiber and low in calories and carbohydrates.

Raspberries are perfect for people who are trying…

… to lose weight with a healthy way!

This red fruit is sits on the 9th place on our high fiber foods list!

Raspberries are good for people with diabetes…

… (which is when you have to be careful because of the sugar).

Ellagitannins also make them good for a healthy breakfast, lunch, or dinner.

If you eat these berries regularly, they can help with diabetes26.

High fiber foods list

Prunes (7 g)

Number 10 on our High Fiber Foods List, prunes are very good for you.

They contain a lot of fiber, which is important for your body to work correctly.

They have soluble and insoluble dietary fiber .

The soluble dietary fiber is rich in pectins, and the insoluble dietary fiber…

… contains cellulose with pectins and hemicelluloses.

Prunes have long been used to treat constipation by giving people more fiber.

There are also sugars, sugar alcohols (sorbitol)…

… and substances that help make things move through your intestines…

… quickly as laxatives in prunes27.

High fiber foods list

Pear (6 g)

Pears are good for you because they have lots of fiber in them.

We put pear in 11th place of our high fiber foods list.

They have 6 grams of fiber, which is a lot.

70% of the fiber is insoluble and 30% soluble.

Lignins are part of that fiber and make pears healthy too!

They can be found in wheat bran or cereal fibers…

… but there may also be some lignans in pears too!

These lignans can act as antioxidants to keep your body safe…

… from harm’s way and help keep it healthy too29!

High fiber foods list

Peas (5 g)

Peas are good for you because they have high amounts of fiber.

Fiber can help reduce cholesterol by making it harder…

… to reabsorb bile acids that come from your stomach.

When you have a diet with lots of fiber…

… your cholesterol levels will be lower…

… and your blood pressure will be lower too29.

You will also have healthier blood fats in your body if it has more fiber.

Who would’ve know that those small things contain high fiber!?

Therefore we put peas in 12th place of our high fiber foods list.

High fiber foods list

Guava (5 g)

Guava also known as the fruit that has alot of fiber.

Ranking 13th on our high fiber foods list…

… guava known can be beneficial for your health.

Consuming guava daily can help you with  constipation problems…

… decreasing risk of coronary heart disease…

… and decreasing fluctuation of blood glucose and insulin levels30.

High fiber foods list

Kale (4.1 g)

Kale is also an excellent source of dietary fiber.

Many studies show that kale’s components are very valuable for human health.

This vegetables rank 14th on our high fiber foods list.

A diet rich in fruits and vegetables that are abundant in…

… dietary fiber reduces the risk of cancer and cardiovascular disease.

Kale has the potential to reduce micronutrient deficiencies…

… but also diseases like obesity31.

High fiber foods list

Raisin (3.7 g)

On the 15th place of our high fiber foods list, we have rasin!

Raisins are grapes that have been dried.

They are one of the most commonly eaten dried fruits.

There is a lot of fiber in raisins which is good for your health…

… because it goes to your digestive system and helps you be healthy.

Raisins can also help you with other things like constipation32.

Not only give you healthy digestive system…

… raisin can help you loose weight too!

High fiber foods list

Beet (3.4 g)

Beet helps to lower your blood cholesterol.

The extract of red beet pomace contains polyphenols…

… and dietary fiber which help to flush out cholesterol from your system33.

We put beets on 16th place of our high fiber foods list.

High fiber foods list

Cashews (3.3 g)

On the 17th rank of our high fiber foods list, we have cashew!

Adding cashews to your diet can make you lose weight.

Cashews contain high amounts of fat and protein, as well as some fiber.

This makes people less hungry after they eat them34.

High fiber foods list

Kiwi (3 g)

We don’t eat enough fiber.

This is a problem because it can make you feel sick or have other problems.

But green kiwis are good for eating if you want to get more fiber.

You will need to eat two at a time every day to get the right amount of fiber35

… but they taste good and are healthy too!

We put kiwi on the 18th place of our high fiber foods list!

Make sure you buy the green one!

High fiber foods list

Carrots (2.8 g)

On the 19th place of our high fiber foods list…

… we have the most famous vegetables, carrots!

Carrots are good for you.

Carrots are important because they have a lot of dietary fibers.

These dietary fibers help your health and eating a diet…

… with lots of these fibers helps prevent some diseases like…

… diverticulitis and heart disease36.

High fiber foods list

Celery (2.5 g)

Celery is a vegetable that has a lot of fiber.

That’s why we put celery on 20th place of our high fiber foods list.

Eating this can help women have healthy pregnancies…

… and lower their risk of certain diseases like diabetes…

… pre-eclampsia, and constipation37.

High fiber foods list

Spinach (2.4 g)

Spinach has lots of fiber in it.

With 100 grams of spinach per day, you can get 2.4 grams of fiber.

That’s why we put it on the 21st list on our high fiber foods list.

Fiber makes you chew your food instead of just swallowing it.

By chewing your food more, you will feel satisfied with less food38.

You will not eat as much when you have spinach in it.

High fiber foods list

Orange (2.4 g)

Number 22 in our high fiber foods list, we have orange.

A study showed that oranges have ingredients that are good for you.

One is low fat and the other is high dietary fiber.

The soluble and insoluble dietary fibers were balanced…

… which means they’re good for your health39.

High fiber foods list

Apples (2.4 g)

Apples have a lot of good things in them.

Quercetin and pectin are two.

Quercetin is a plant chemical that has antioxidant and anti-inflammatory effects.

Pectin is a type of soluble fiber that may help prevent constipation…

… and have a modest effect on lowering LDL, the “bad” cholesterol.

Pectin is also fermented by beneficial bacteria in the colon…

… which produces short chain fatty acids that may play a role…

… in the prevention of chronic diseases…

… including certain cancers and bowel disorders40.

With lots of health benefits, apple contains 2.4 grams of fiber…

… per 100 grams.

Ranking 23rd on our high fiber foods list…

apple can be your choice for daily fiber intake.

High fiber foods list

Potato (1.8 g)

Potatoes are the third most important food crop, after wheat and rice.

Lots of people think that potato only contain carbs.

But they are much more than that.

Ranking 24th on our high fiber foods list…

… they contain 1.8 grams fiber per  100 grams.

They give you more energy than any other food crop.

Potatoes have a lot of fiber in them, which can help with colon cancer…

… glucose tolerance, insulin sensitivity and satiety.

A potato also has about the same amount of fiber…

… as many whole grains like breads or pasta41.

High fiber foods list

Onion (1.4 g)

The fiber content of onions is pretty high even though…

… not higher as the other foods on our high fiber food list.

Onion ranks 25th on our high fiber foods list.

Onions have type of fiber that is good for us.

Onions are like food for the body.

They make our intestines healthy so we can get rid of bad bacteria in our guts41.

High fiber foods list

Bottom Line

After all the researches, studies, and findings, we really suggest you to…

always consume dietary fibers daily!

We’ve listed 25 high fiber foods in list above.

From our research, chia seeds contain the highest fiber in all foods.

Consuming dietary fiber everyday can help you maintain your weight, prevent chronic…

… diseases, and many more.

Choose the best high fiber food that suits your diet and your daily needs best.

Summary and Conclusion

We’d like to thank you for reading this new article here.

We’re hoping this hardwork and dedicated study and research would help you.

This study wouldn’t have been possible without guide from our mentor and our teammates. Cheers.

Now, it’s your turn!

What’s your biggest #1 takeaway from this high fiber food lists study?

We’d like to hear anything from you, whether your takeaway, comment, or even advice.

Let us know in the comment section below!


We only rely and use reliable academic research institutions, prestigious academic journal, and authorized website. Our articles are reliable, you can check from source below.

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