25 Fibre-Rich Foods for Weight Loss

If doctors and dieticians could change something in the English ABC chart, they would replace ‘F for fish’ with ‘F for Fibre’. And considering the declining diet quality in today’s world, it is indeed a need. 

Most Indians lack fibre in their diet. 

A study done by ITC along with PFNDAI states that 7 out of 10 Indians fall below the minimum fibre intake. ^[1]

Although its absence in the short-term effects could be trivial, they turn catastrophic in the long run. Lack of fibre leads to constipation, constipation leads to bloating, and lack of nutrition, and may also lead to weight gain. All this leaves you feeling sick and unhappy. Here, worrying would not help, but being wise and eating fibre, will. ^[2][3]

To help increase your fibre intake, we’ll tell you 25 fibre foods for weight loss that can help you knock down health issues that crop from not eating enough fibre. Let’s start the F-talk (fibre talk). 

What is Fibre? And How It Helps?

To live well, we all need good food. All the foods that we eat comprise a few micro and macronutrients. 

• Micronutrients are what our bodies need in micro (or smaller) amounts. These are vitamins, minerals, and other plant compounds such as antioxidants.
• Macronutrients, as you may now guess, are needed in macro, or larger amounts. These are carbs, protein, fat, water, oxygen, etc. 

Now, fibre, although a type of carb, is one such macronutrient that does not provide any energy. Our bodies can’t digest this type of carb. Then why do we need it?

There are 2 types of fibre –

• Soluble – Although we cannot digest it, our good gut bacteria can. It becomes their food and thus strengthens them. The result is better digestive power. This is why many companies market it as a prebiotic.
• Insoluble – It is not absorbed in the digestive system. It adds bulk to our bowel movements and helps us discard waste regularly. It adds power to our cleaning system and also helps maintain blood sugar. 

It is always suggested to keep a good mix of both soluble and insoluble fibre. But how much fibre do we need?

We need around 30 grams of dietary  fibre each day to live a healthier life ^[4]

However, babies don’t need as much. Here is the fibre intake for babies and children:

Daily Fibre Intake recommendation ^[5]

Age Group	Women (g)	Men (g)
1-3 years	14.0	14.0
4-8 years	16.8	19.6
9-13 years	22.4	25.2
14-18 years	25.2	30.8
19-50 years	25.0	38.0
51+ years	21.0	30.0

Wonderful! But how to get enough fibre and achieve weight loss? By consuming high-fibre foods. 

25 High-Fibre Foods for Weight Loss

Know that many food items have very high fibre content but cannot be consumed in high amounts. For example, spices such as cinnamon. We have not included such foods in this list. 

Now, here are 25 high-fibre foods for weight loss (with supporting studies and precautions) to include in your daily diet:

1. Garbanzo Beans

Also known as chana dal, yellow split peas, or Bengal gram, this legume is consumed around India in various forms. From khakra, dals, curries, and even salads, chana dal has various uses.

100 grams of boiled Bengal gram provides around 27 grams of fibre ^[6]

If your belly calls for snacking, roasted chana dal (also known as phutana) can be a great weight-loss snack that is fibre-rich. 

Apart from fibre, chana dal also excels in terms of protein. It provides 22 grams in 100 grams. So, up for it?

2. Black Chickpeas

Known by the name of kala chana in India, this type of chickpea is a great source of protein, complex carbs, and fibre as well. 

100 grams of raw black chickpeas provide around 17 grams of fibre. ^[7]

However, you might get less fibre than this after boiling it. It is because water gets added to it. But if you eat whole 100 grams after boiling, fibre content won’t change.

The best way to eat kala chana is to soak and eat its sprouted form. If you don’t like them this way, just boil them and add some salt.

Also, chickpeas might cause bloating and gas in some people. It is always best to know your body

3. Oats

Oats have a wonderful amount of fibre in them. Most of it is soluble fibre, which forms a jelly-type substance when mixed with milk or water. 

You can get around 10 grams of fibre in 100 grams of oats ^[8]

Try to eat around 3 meals of oatmeal in a week to get its weight loss benefits. If you love oats much, increase this amount. 

If you find oats to be bland, try making curry-styled oats or mix them in milk and season them with seeds, nuts, cocoa powder, berries, etc. You can also prepare oats brownies, oats cookies, dates oats smoothies, etc. 

4. Kidney Beans

You might not drool on reading ‘kidney bean’, but definitely when we write ‘rajma’. Rajma or kidney beans are an Indian favourite. Numerous weight loss enthusiasts seek it for a reason – their rich fibre content and great taste make it a much-loved weight loss food. 

100 grams of boiled rajma provides around 24.9 grams of fibre ^[9]

To best enjoy the benefits of rajma, try to cook it in a healthy manner – less oil, fewer spices, and less unhealthy accompaniments. 

Numerous studies have found kidney beans to be a beauty for weight loss. Note that there are many varieties of kidney beans available. Almost all of these provide somewhat similar weight loss benefits.^[10].

5. Whole Grains (Barley, Bulgur Wheat, Millet, etc.)

Rather than naming each whole grain separately, we’ve grouped them as all of these are a great source of fibre.

 Whole grains often get recommended as a healthy part of a regular diet due to their high fibre content. 

However, not every grain provides a high amount of fibre. Here are some whole grains that can easily join the list of fantastic fibre foods for weight loss:

• Barley – 17-27 grams
• Wheat – 11-17 grams
• Corn – 13-9 grams
• Quinoa – 16-21 grams
• Sorghum – 8-12 grams
• Buckwheat – 8-12 grams
• Finger Millet – 13 grams 

The best way is to keep a mix of all these and consume them in their whole form. Soak, cook, and eat. ^[11]

Now, let’s discuss some veggies that make great fibre foods for weight loss. 

6. Green Peas 

Green peas, better known as matar, should not be estimated when seeking the best fibre foods for weight loss. Don’t underestimate them!

A cup (164 grams) of cooked green peas packs a surprising 5.7 grams of fibre. ^[12]

What’s more? Green peas are also a good source of protein and vitamins. This makes them a well-rounded weight-loss ally.

Caution – Peas could be gassy for some.

Tip – Toss them into salads, curries, or soups for a fibre and nutrient boost.

7. Artichoke

This is another vegetable that is not native to India. Artichokes, also known as Hathi Chak (हाथी चक) are a perfect exotic addition to your rich fibre foods for weight loss. 

A 100-gram artichoke may provide around 5.4 grams of fibre ^[13]

Know that artichokes are cooked a bit differently. Most people remove its petals. But you can experiment and consume its petals to get some added benefits. You may even roast this vegetable to make it taste more delicious.

8. Yam (Shakarkan)

Yams aren’t just a delicious root vegetable; they also rock in terms of fibre. In India, this vegetable is known as ratalu, shakarkand, jimikand, etc. 

A 100-gram yam can easily provide around 4.1 grams of fibre. ^[14]

Plus, yams are packed with complex carbs for sustained energy. This can keep you feeling fuller for longer and help pass smooth bowel. 

9. Kale

Kale is another leafy vegetable that might be new to your food vocabulary. But know that kale isn’t just trendy; it’s a fibre-rich food as well. This veggie is slowly rising as a superfood. 

A 100-gram of kale provides a stellar 4.1 grams of fibre. ^[15]

Also, it provides several vitamins, minerals, and antioxidants. Whether it is a superfood is not sure, but it surely is rich in fibre. 

So, why not chop these leaves into your smoothies, and salads, or even saute it for a slightly bitter yet delicious side?

10. Okra

Does the name sound weird? What if we say Ladyfinger or Bhindi? This green vegetable stays rich in soluble fibre. This is the reason it gets a bit stickier. 

Okra provides around 3.2 grams of dietary fibre in a 100-gram ^[16]

However, most of us have a habit of ruining this healthy vegetable by deep frying it and adding fat after fat to make it ultra-delicious. Don’t do it!

Whenever you cook vegetables, always go for healthier cooking methods. Which are? Less fat, less spices, and no frying.

11. Carrots

Remember the pictures of vibrant orange carrots alongside people with thin bellies doing yoga? The reason is carrots’ power to boost weight loss. 

Carrots, apart from being rich in antioxidants, also offer good amounts of fibre. 

100 grams of carrots serve around 3 grams of fibre ^[17]

Now, this might not seem much, but because you cannot keep on eating whole grains and have to keep your diet diverse, veggies must be included. They make up an important part of the weight loss diet. 

Also, carrots offer several other benefits such as enhanced immunity, antioxidants, better digestion, etc. All these benefits contribute to weight loss. 

If possible, include raw carrots in your salad instead of cooking them. This preserves their necessary micronutrients.

12. Broccoli & Cauliflower

Broccoli is the latest addition to the Indian markets. You might have started seeing them around in the market now. Although not native to India, broccoli has been around for over a couple of decades, and for all the right reasons. 

Broccoli is one of the best fibre foods for weight loss. 

You may get around 2.6 grams of fibre from 100 grams of broccoli ^[18]

Also, broccoli’s high vitamin C content and its other beneficial plant compounds help in weight loss. ^[19]

If broccoli is not available around you, you may even go for cauliflower. Both these veggies are below to the same family. In terms of fibre content, cauliflower provides around 2 grams of fibre in 100 grams of cauliflower. ^[20]

The best way to consume broccoli? Add its chunks to your favourite salad, upmas, pulaos, paranthas, or kebabs. 

13. Green French Beans (French Beans)

In your local language, you might buy these as green beans, farash ki fali, hari fali, etc. These slender green beauties are another excellent source of fibre.

A cup (1 cup chopped, 100 grams) offers a respectable 2.5 to 3 grams of fibre ^[21]

Green beans also offer numerous essential vitamins and minerals. And because they are low in calories like other vegetables, they are perfect for weight management too.

Some people like to roast or sauté green beans for a Mediterranean twist. You may also steam or cook your favourite curry.

There is another type of green beans that you might see in the market near these French ones – Cluster Beans. In the local language, these beans are known as guar ki fali or goovar ki fali. And these beans are brilliant in terms of fibre content. 

100 grams of cluster beans offer around 3.7 grams of fibre ^[22]

Now, it is time for some sweetness. A balanced diet must ensure a mix of fruits, veggies, whole grains, etc. that supply adequate carbs, proteins, fats, fibre vitamins and minerals.

So, let’s look at some fruits that are great fibre foods for weight loss.

14. Passionfruit

Passionfruit, also known as Krishna fal, is another exotic fruit that you’ll love much. Not only do its flowers look beautiful, but passionfruit also tastes brilliant. 

This vibrant tropical fruit offers a delightful explosion of flavour with a surprising punch of fibre, the best in all.

A 100-gram passionfruit offers around 10.2 grams of fibre ^[23]

This fruit has a hard shell that contains yellow pulpy seeds inside. Try this one out for sure. 

15. Avocados

Avocados might not taste like some fruit, but they work wonderfully well in terms of weight loss. One big reason is its high fibre content. 

A 100-gram of avocado provides around 6.7 grams of fibre ^[24]

A long study spanning over 11 years and 55,000 participants found that avocadoes helped in great weight loss. Also, the belly fat was comparatively lower. ^[25]

Because avocados have a subtle taste, you may mix them into smoothies and consume them. 

Avocadoes also provide a great amount of high-quality unsaturated fat – around 15 grams in 100 grams.

16. Berries (Raspberries, Blackberries, Loganberries)

Berries and summers go hand in hand. It’s the best addition you can make to your fibre-rich weight-loss diet. Also known for their beautiful antioxidant content, several berries provide good fibre content with a burst of flavour as well. Here are a few that are  high in fibre:

• Raspberries – 6.5 grams
• Blackberries – 5.3 grams
• Loganberries – 5.3 grams 
• Strawberries – 2 grams
• Jamun (Indian Blueberries) – 7 grams ^{[26][27][28][29][30]}

The best way to consume? Keep a good mix of these all. It will enliven your tongue with a change in flavours. Make a perfect guilt-free snack or smoothie addition using them.

Tip and caution – It is always best to consume these fresh. If you are eating canned or frozen, ensure through reading the label that there is no added sugar. 

17. Pear

Pears are juicy, satisfying, and fibre-rich. Pears, also known as ‘Nashpati’ in Hindi, is a summer fruit that offers a good dose of fibre, vitamin C, water antioxidants, and sever other beneficial plant compounds as well.

 A medium-sized pear provides around 6 grams of fibre ^[31]

All these things make it a great digestive and weight management fruit. 

Apart from being good in fibre, pears are also loved much for their excellent vitamin C content. Vitamin C is an essential antioxidant that helps in iron absorption, skin health, and numerous other benefits.

18. Guava

Guava is close to all of us Indians. Not just for the taste, but guava also excels in fibre. 

A 100-gram guava provides around 5.4 grams of dietary fibre. ^[32]

Apart from being one of the high-fibre foods for weight loss, guava also shines in terms of antioxidants, digestion-enhancing properties, heart health properties, and even brain-enhancing properties. ^[33]

Fruit Eating Tip – Never consume fruits and raw veggies alongside your regular meals. Always keep a 2-hour gap. It is because both of these take different time to get digested. To enhance weight loss, you may even eat fruits before your meals.

19. Apple

An apple a day not only keeps the doctor away but constipation too. Apple, when consumed along with its peel, helps tackle constipation. Ensure to clean it thoroughly when eating with peel to get rid of any residual pesticides. ^[34]

This crunchy fruit is a well-known source of fibre.

You may easily get around 2.5 to 3 grams of fibre from 100 grams of apple ^[35]

Apples are also low in calories and fat. This makes them a perfect weight-loss snack.

Again, remember to eat apples with their skin intact to get their fibre benefits. 

20. Starfruit 

Star fruit is an exotic fruit that you might not usually see around in the market. However, you may order these easily online. Starfruits shine like stars in terms of fibre.

You may easily get around 2.8 grams of fibre from 100 grams of starfruit ^[36]

This star-shaped fruit offers a unique taste as well. You will feel a mix of sweetness and sourness. 

21. Orange

You might rarely find a soul against delicious and juicy oranges. These citrusy fruits aren’t just a vitamin C powerhouse but they also offer a decent amount of fibre.

100 grams of oranges provide around 2.4 grams of fibre ^[36]

Apart from being one of the great fibre foods for weight loss, oranges are great at hydrating as well. This further adds to their weight loss potential.

Tip – To get all the fibre-related benefits of oranges, it is best to eat them raw. Orange juice removes all the fibre. This tip stands true for all other fruits and vegetables as well. 

And now, it is time to add some nuts and seeds to your plate. 

22. Chia Seeds

As is their name, so is their size. These extremely tiny seeds might seem trivial, but they are great for weight loss. And know what? Their fibre content is extremely high, which is mostly soluble fibre. 

In 100 grams of chia seeds, you may get around 35 grams of fibre ^[37]

Again, keep the serving size to 1-2 tablespoons per day. 

A study done over 12 weeks found chia seeds to induce significant weight loss. Also, it helped lower cholesterol and triglyceride levels as well. ^[38]

23. Flax Seeds

Flax seeds are something that gets lauded much for their fibre and weight loss potential. Any dietician, any day, can put these tiny champs in the list of best fibre foods for weight loss. 

100 grams of flax seeds contain around 27.3 grams of fibre ^[37]

But here is the thing to note – you can’t eat 100 grams of flax seeds a day. You should not. It is best to keep a mix of different types of foods. Try to keep its number below 1-2 tablespoons.

The main compound in flax seeds that works on reducing weight and treating obesity is lignan. Its impact has been profound in weight loss.  ^[38]

Apart from high fibre content, flax seeds also provide a great amount of protein, good quality fat (unsaturated), and beneficial plant compounds. 

24. Almonds

Talking of fibre and ignoring almonds? Never a chance! These crunchy nuts are more than just a tasty snack. Almonds pack a powerful combination of healthy fats, protein, and, yes, fibre! 

100 grams of almonds provide around 12.5 grams of fibre ^[39]

But you’d not want to eat 100 grams a day. Keep the serving of nuts and seeds mixed under 50-70 grams per day. 

In a single serving, which is around 23 almonds, you may get around 3 grams of fibre. 

Tip – The best way to eat almonds is to soak them the night before and then consume them. This removes certain anti-nutrients from them.

25. Pistachios 

Whenever we speak of sweets and kulfis, pista never misses its place. They are added to enhance their flavours. Pistachios, apart from being one of the best-tasting nuts, also offer fantastic fibre content.

100 grams pistachios contain around 10.2 grams of fibre ^[40]

However, because pistachios are often considered heaty, you have to keep their numbers low. Observe your body for the changes and adjust. 

This completes your fibre-rich plate that contains whole grains, fruits, nuts, veggies, legumes, and seeds. 

Conclusion

Modern diet often lacks essential nutrients. A mega study found that 70% of Indians lack enough fibre in their diet. This leads to obesity, constipation, and numerous other diseases. The solution lies in embracing fibre-rich foods that tackle obesity.

Although it is best to keep your diet diverse, certain foods offer more fibre than others. When choosing high-fibre foods for weight loss, always keep a mix of fruits (apple, pear, passionfruit, berries, guava, etc.), veggies (artichoke, yam, kale, green peas, green beans, etc.), nuts (chia seeds, flax seeds, pistachios, etc.), whole grains (barley, oats, etc.), and legumes (black chickpeas, kidney beans, etc.)

Also, because everybody is different, it is best to observe how your body reacts to these dietary changes. If a certain food is causing you issues, it is best to replace it with some other. 

We hope you have become fibre-wise now. So, what are you waiting for? Open up your fridge, see what is lacking in your fibre-rich plate, and buy them now. 

Happy Weight Losing! 

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