{"id":7050,"date":"2024-04-14T12:01:10","date_gmt":"2024-04-14T12:01:10","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=7050"},"modified":"2024-12-30T15:10:54","modified_gmt":"2024-12-30T15:10:54","slug":"25-fibre-rich-foods-for-weight-loss","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/","title":{"rendered":"25 Fibre-Rich Foods for Weight Loss"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69d2a596945e9\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #4d948b;color:#4d948b\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #4d948b;color:#4d948b\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69d2a596945e9\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#What_is_Fibre_And_How_It_Helps\" >What is Fibre? And How It Helps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#Daily_Fibre_Intake_recommendation_5\" >Daily Fibre Intake recommendation [5]<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#25_High-Fibre_Foods_for_Weight_Loss\" >25 High-Fibre Foods for Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#1_Garbanzo_Beans\" >1. Garbanzo Beans<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#2_Black_Chickpeas\" >2. Black Chickpeas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#3_Oats\" >3. Oats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#4_Kidney_Beans\" >4. Kidney Beans<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#5_Whole_Grains_Barley_Bulgur_Wheat_Millet_etc\" >5. Whole Grains (Barley, Bulgur Wheat, Millet, etc.)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#6_Green_Peas\" >6. Green Peas&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#7_Artichoke\" >7. Artichoke<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#8_Yam_Shakarkan\" >8. Yam (Shakarkan)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#9_Kale\" >9. Kale<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#10_Okra\" >10. Okra<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#11_Carrots\" >11. Carrots<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#12_Broccoli_Cauliflower\" >12. Broccoli &amp; Cauliflower<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#13_Green_French_Beans_French_Beans\" >13. Green French Beans (French Beans)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#14_Passionfruit\" >14. Passionfruit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#15_Avocados\" >15. Avocados<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#16_Berries_Raspberries_Blackberries_Loganberries\" >16. Berries (Raspberries, Blackberries, Loganberries)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#17_Pear\" >17. Pear<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#18_Guava\" >18. Guava<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#19_Apple\" >19. Apple<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#20_Starfruit\" >20. Starfruit&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#21_Orange\" >21. Orange<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#22_Chia_Seeds\" >22. Chia Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#23_Flax_Seeds\" >23. Flax Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#24_Almonds\" >24. Almonds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#25_Pistachios\" >25. Pistachios&nbsp;<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#Conclusion\" >Conclusion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#FAQs\" >FAQs<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>If doctors and dieticians could change something in the English ABC chart, they would replace \u2018F for fish\u2019 with \u2018F for Fibre\u2019. And considering the declining diet quality in today\u2019s world, it is indeed a need.&nbsp;<\/p>\n\n\n\n<p>Most Indians lack fibre in their diet.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>A study done by ITC along with PFNDAI states that 7 out of 10 Indians fall below the minimum fibre intake. <sup>[<\/sup><\/em><a href=\"https:\/\/www.itcportal.com\/media-centre\/press-releases-content.aspx?id=2580&amp;type=C&amp;news=7-10-indians-lack-daily-fibre-requirements\"><sup><em>1<\/em><\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>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.&nbsp;<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3104366\/\">2<\/a>][<a href=\"https:\/\/www.nature.com\/articles\/s41390-023-02711-1\">3<\/a>]<\/sup><\/p>\n\n\n\n<p>To help increase your fibre intake, we\u2019ll tell you 25 fibre foods for weight loss that can help you knock down health issues that crop from not eating enough fibre. Let\u2019s start the F-talk (fibre talk).&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_Fibre_And_How_It_Helps\"><\/span>What is Fibre? And How It Helps?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To live well, we all need good food. All the foods that we eat comprise a few micro and macronutrients.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Micronutrients are what our bodies need in micro (or smaller) amounts. These are vitamins, minerals, and other plant compounds such as antioxidants.<\/li>\n\n\n\n<li>Macronutrients, as you may now guess, are needed in macro, or larger amounts. These are carbs, protein, fat, water, oxygen, etc.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Now, fibre, although a type of carb, is one such macronutrient that does not provide any energy. Our bodies can\u2019t digest this type of carb. Then why do we need it?<\/p>\n\n\n\n<p>There are 2 types of fibre \u2013<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Soluble \u2013 Although we cannot digest it, our good gut bacteria can. It becomes their food and thus strengthens them. The result is better <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-improve-digestion-power-of-body\/\">digestive power<\/a>. This is why many companies market it as a <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-are-prebiotics-amazing-prebiotic-foods-you-must-know\/\">prebiotic<\/a>.<\/li>\n\n\n\n<li>Insoluble \u2013 It is not absorbed in the <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-digestion-digestive-system-digestion-problems-and-solution\/\">digestive system<\/a>. 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.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>It is always suggested to keep a good mix of both soluble and insoluble fibre. But how much fibre do we need?<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>We need around 30 grams of dietary&nbsp; fibre each day to live a healthier life <sup>[<\/sup><\/em><a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/digestive-health\/how-to-get-more-fibre-into-your-diet\/#:~:text=Most%20of%20us%20need%20to,of%20a%20healthy%20balanced%20diet.\"><sup><em>4<\/em><\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>However, babies don\u2019t need as much. Here is the fibre intake for babies and children:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Daily_Fibre_Intake_recommendation_5\"><\/span><strong>Daily Fibre Intake recommendation <sup>[<\/sup><\/strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK559033\/\"><sup>5<\/sup><\/a><strong><sup>]<\/sup><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Age Group<\/strong><\/td><td><strong>Women (g)<\/strong><\/td><td><strong>Men (g)<\/strong><\/td><\/tr><tr><td><strong>1-3 years<\/strong><\/td><td>14.0<\/td><td>14.0<\/td><\/tr><tr><td><strong>4-8 years<\/strong><\/td><td>16.8<\/td><td>19.6<\/td><\/tr><tr><td><strong>9-13 years<\/strong><\/td><td>22.4<\/td><td>25.2<\/td><\/tr><tr><td><strong>14-18 years<\/strong><\/td><td>25.2<\/td><td>30.8<\/td><\/tr><tr><td><strong>19-50 years<\/strong><\/td><td>25.0<\/td><td>38.0<\/td><\/tr><tr><td><strong>51+ years<\/strong><\/td><td>21.0<\/td><td>30.0<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Wonderful! But how to get enough fibre and achieve weight loss? By consuming <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-high-fibre-foods-to-level-up-gut-health\/\">high-fibre foods<\/a>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"25_High-Fibre_Foods_for_Weight_Loss\"><\/span>25 High-Fibre Foods for Weight Loss<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"622\" height=\"1024\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/04\/25-Fibre-Rich-Foods-for-Weight-Loss-622x1024.png\" alt=\"25 Fibre-Rich Foods for Weight Loss\" class=\"wp-image-7207\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/04\/25-Fibre-Rich-Foods-for-Weight-Loss-622x1024.png 622w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/04\/25-Fibre-Rich-Foods-for-Weight-Loss-182x300.png 182w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/04\/25-Fibre-Rich-Foods-for-Weight-Loss-768x1263.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/04\/25-Fibre-Rich-Foods-for-Weight-Loss-934x1536.png 934w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/04\/25-Fibre-Rich-Foods-for-Weight-Loss-150x247.png 150w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/04\/25-Fibre-Rich-Foods-for-Weight-Loss.png 1206w\" sizes=\"auto, (max-width: 622px) 100vw, 622px\" \/><\/figure>\n<\/div>\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<p>Now, here are 25 high-fibre foods for weight loss (with supporting studies and precautions) to include in your daily diet:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Garbanzo_Beans\"><\/span>1. Garbanzo Beans<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>100 grams of boiled Bengal gram provides around 27 grams of fibre <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173757\/nutrients\"><sup>6<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>If your belly calls for snacking, roasted chana dal (also known as phutana) can be a great weight-loss snack that is fibre-rich.&nbsp;<\/p>\n\n\n\n<p>Apart from fibre, chana dal also excels in terms of protein. It provides 22 grams in 100 grams. So, up for it?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Black_Chickpeas\"><\/span>2. Black Chickpeas<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>100 grams of raw black chickpeas provide around 17 grams of fibre. <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/604074\/nutrients\"><sup>7<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>However, you might get less fibre than this after boiling it. It is because water gets added to it.&nbsp;But if you eat whole 100 grams after boiling, fibre content won\u2019t change.<\/p>\n\n\n\n<p>The best way to eat kala chana is to soak and eat its sprouted form. If you don\u2019t like them this way, just boil them and add some salt.<\/p>\n\n\n\n<p>Also, chickpeas might cause <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/ways-to-get-relieved-from-bloating-and-gas\/\">bloating and gas<\/a> in some people. It is always best to know your body<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Oats\"><\/span>3. Oats<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>You can get around 10 grams of fibre in 100 grams of oats <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1101825\/nutrients\"><sup>8<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>Try to eat around 3 meals of <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/surprising-health-benefits-of-oatmeal-nutrition-digestion-and-weight-loss\/\">oatmeal in a week to get its weight loss benefits<\/a>. If you love oats much, increase this amount.&nbsp;<\/p>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kidney_Beans\"><\/span>4. Kidney Beans<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>You might not drool on reading \u2018kidney bean\u2019, but definitely when we write \u2018rajma\u2019. Rajma or <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/benefits-of-kidney-beans-nutrition-side-effects-and-recipes\/\">kidney beans<\/a> are an Indian favourite. Numerous weight loss enthusiasts seek it for a reason \u2013 their rich fibre content and great taste make it a much-loved weight loss food.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>100 grams of boiled rajma provides around 24.9 grams of fibre <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175193\/nutrients\"><sup>9<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>To best enjoy the benefits of rajma, try to cook it in a healthy manner \u2013 less oil, fewer spices, and less unhealthy accompaniments.&nbsp;<\/p>\n\n\n\n<p>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.<sup>[<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7706585\/\">10<\/a>]<\/sup>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Whole_Grains_Barley_Bulgur_Wheat_Millet_etc\"><\/span>5. Whole Grains (Barley, Bulgur Wheat, Millet, etc.)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Rather than naming each <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/multigrain-benefits\/whole-grains-and-their-amazing-benefits-that-aid-digestion\/\">whole grain<\/a> separately, we\u2019ve grouped them as all of these are a great source of fibre.<\/p>\n\n\n\n<p>&nbsp;Whole grains often get recommended as a healthy part of a regular diet due to their high fibre content.&nbsp;<\/p>\n\n\n\n<p>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: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Barley \u2013 17-27 grams<\/li>\n\n\n\n<li>Wheat \u2013 11-17 grams<\/li>\n\n\n\n<li>Corn \u2013 13-9 grams<\/li>\n\n\n\n<li>Quinoa \u2013 16-21 grams<\/li>\n\n\n\n<li>Sorghum \u2013 8-12 grams<\/li>\n\n\n\n<li>Buckwheat \u2013 8-12 grams<\/li>\n\n\n\n<li>Finger Millet \u2013 13 grams&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>The best way is to keep a mix of all these and consume them in their whole form. Soak, cook, and eat.&nbsp;<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7599874\/\">11<\/a>]<\/sup><\/p>\n\n\n\n<p>Now, let\u2019s discuss some veggies that make great fibre foods for weight loss.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Green_Peas\"><\/span>6. Green Peas&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/is-green-peas-healthy-uses-benefits-side-effects\/\">Green peas<\/a>, better known as matar, should not be estimated when seeking the best fibre foods for weight loss. Don&#8217;t underestimate them!<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>A cup (164 grams) of cooked green peas packs a surprising 5.7 grams of fibre. <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170419\/nutrients\"><sup>12<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>What\u2019s more? Green peas are also a good source of protein and vitamins. This makes them a well-rounded weight-loss ally.<\/p>\n\n\n\n<p><strong>Caution \u2013<\/strong> Peas could be gassy for some.<\/p>\n\n\n\n<p><strong>Tip \u2013 <\/strong>Toss them into salads, curries, or soups for a fibre and nutrient boost.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Artichoke\"><\/span>7. Artichoke<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>This is another vegetable that is not native to India. Artichokes, also known as Hathi Chak (\u0939\u093e\u0925\u0940 \u091a\u0915) are a perfect exotic addition to your rich fibre foods for weight loss.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>A 100-gram artichoke may provide around 5.4 grams of fibre <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169205\/nutrients\"><sup><em>1<\/em>3<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Yam_Shakarkan\"><\/span>8. Yam (Shakarkan)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Yams aren&#8217;t just a delicious root vegetable; they also rock in terms of fibre. In India, this vegetable is known as ratalu, shakarkand, jimikand, etc.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>A 100-gram yam can easily provide around 4.1 grams of fibre. <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170071\/nutrients\"><sup>14<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>Plus, yams are packed with complex carbs for sustained energy. This can keep you feeling fuller for longer and help pass smooth bowel.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Kale\"><\/span>9. Kale<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Kale is another leafy vegetable that might be new to your food vocabulary. But know that <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/health-benefits-of-kale\/\"  data-wpil-monitor-id=\"509\">kale<\/a> isn&#8217;t just trendy; it&#8217;s a fibre-rich food as well. This veggie is slowly rising as a superfood.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>A 100-gram of kale provides a stellar 4.1 grams of fibre. <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168421\/nutrients\"><sup><em>15<\/em><\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>Also, it provides several vitamins, minerals, and antioxidants. Whether it is a superfood is not sure, but it surely is rich in fibre.&nbsp;<\/p>\n\n\n\n<p>So, why not chop these leaves into your smoothies, and salads, or even saute it for a slightly bitter yet delicious side?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Okra\"><\/span>10. Okra<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Does the name sound weird? What if we say Ladyfinger or Bhindi? This <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/health-benefits-of-green-vegetables\/\">green vegetable stays rich in soluble fibre<\/a>. This is the reason it gets a bit stickier.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>Okra provides around 3.2 grams of <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/\">dietary fibre<\/a> in a 100-gram <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169260\/nutrients\"><sup>16<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>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\u2019t do it!<\/p>\n\n\n\n<p>Whenever you cook vegetables, always go for healthier cooking methods. Which are? Less fat, less spices, and no frying.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Carrots\"><\/span>11. Carrots<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Remember the pictures of vibrant orange carrots alongside people with thin bellies doing yoga? The reason is carrots&#8217; power to boost weight loss.&nbsp;<\/p>\n\n\n\n<p>Carrots, apart from being rich in antioxidants, also offer good amounts of fibre.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>100 grams of carrots serve around 3 grams of fibre <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170393\/nutrients\"><sup><em>1<\/em>7<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<p>Also, <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/nutritional-powerhouse-the-health-benefits-of-carrots\/\">carrots offer several other benefits<\/a> such as enhanced immunity, antioxidants, better digestion, etc. All these benefits contribute to weight loss.&nbsp;<\/p>\n\n\n\n<p>If possible, include raw carrots in your salad instead of cooking them. This preserves their necessary micronutrients.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Broccoli_Cauliflower\"><\/span>12. Broccoli &amp; Cauliflower<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<p>Broccoli is one of the best fibre foods for weight loss.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>You may get around 2.6 grams of fibre from 100 grams of broccoli <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170379\/nutrients\"><sup><em>1<\/em>8<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>Also, broccoli\u2019s high vitamin C content and its other beneficial plant compounds help in weight loss. <sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10376324\/\">19<\/a>]<\/sup><\/p>\n\n\n\n<p>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. <sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169986\/nutrients\">20<\/a>]<\/sup><\/p>\n\n\n\n<p>The best way to consume broccoli? Add its chunks to your favourite salad, upmas, pulaos, paranthas, or kebabs.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Green_French_Beans_French_Beans\"><\/span>13. Green French Beans (French Beans)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>A cup (1 cup chopped, 100 grams) offers a respectable 2.5 to 3 grams of fibre <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1103337\/nutrients\"><sup><em>2<\/em>1<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Some people like to roast or saut\u00e9 green beans for a Mediterranean twist. You may also steam or cook your favourite curry.<\/p>\n\n\n\n<p>There is another type of green beans that you might see in the market near these French ones \u2013 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.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>100 grams of cluster beans offer around 3.7 grams of fibre <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/506015\/nutrients\"><sup><em>22<\/em><\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>So, let\u2019s look at some fruits that are great fibre foods for weight loss.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14_Passionfruit\"><\/span>14. Passionfruit<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Passionfruit, also known as Krishna fal, is another exotic fruit that you\u2019ll love much. Not only do its flowers look beautiful, but passionfruit also tastes brilliant.&nbsp;<\/p>\n\n\n\n<p>This vibrant tropical fruit offers a delightful explosion of flavour with a surprising punch of fibre, the best in all.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>A 100-gram passionfruit offers around 10.2 grams of fibre <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1102676\/nutrients\"><sup><em>23<\/em><\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>This fruit has a hard shell that contains yellow pulpy seeds inside. Try this one out for sure.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_Avocados\"><\/span>15. Avocados<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>A 100-gram of avocado provides around 6.7 grams of fibre <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171705\/nutrients\"><sup>24<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>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. <sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8417923\/#:~:text=Avocado%20consumers%20have%20lower%20abdominal,11%20y%20later%20(17).\">25<\/a>]<\/sup><\/p>\n\n\n\n<p>Because avocados have a subtle taste, you may mix them into smoothies and consume them.&nbsp;<\/p>\n\n\n\n<p>Avocadoes also provide a great amount of high-quality unsaturated fat \u2013 around 15 grams in 100 grams.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"16_Berries_Raspberries_Blackberries_Loganberries\"><\/span>16. Berries (Raspberries, Blackberries, Loganberries)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Berries and summers go hand in hand. It\u2019s 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&nbsp; high in fibre:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Raspberries \u2013 6.5 grams<\/li>\n\n\n\n<li>Blackberries \u2013 5.3 grams<\/li>\n\n\n\n<li>Loganberries \u2013 5.3 grams&nbsp;<\/li>\n\n\n\n<li>Strawberries \u2013 2 grams<\/li>\n\n\n\n<li>Jamun (Indian Blueberries) \u2013 7 grams <sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/167755\/nutrients\">26<\/a>][<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173946\/nutrients\">27<\/a>][<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169088\/nutrients\">28<\/a>][<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/167762\/nutrients\">29<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9654918\/#:~:text=Nutritional%20Components%20of%20Jamun,17%2C24%2C25%5D.\">30<\/a>]<\/sup><\/li>\n<\/ul>\n\n\n\n<p>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.<\/p>\n\n\n\n<p><strong>Tip and caution \u2013 <\/strong>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.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"17_Pear\"><\/span>17. Pear<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Pears are juicy, satisfying, and fibre-rich. Pears, also known as \u2018Nashpati\u2019 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.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>&nbsp;A medium-sized pear provides around 6 grams of fibre <sup>[<\/sup><\/em><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4657810\/\"><sup><em>31<\/em><\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>All these things make it a great digestive and weight management fruit.&nbsp;<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"18_Guava\"><\/span>18. Guava<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Guava is close to all of us Indians. Not just for the taste, but guava also excels in fibre.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>A 100-gram guava provides around 5.4 grams of dietary fibre. <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173044\/nutrients\"><sup>32<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>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. <sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8066327\/\">33<\/a>]<\/sup><\/p>\n\n\n\n<p><strong>Fruit Eating Tip \u2013 <\/strong>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"19_Apple\"><\/span>19. Apple<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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. <sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4291444\/\">34<\/a>]<\/sup><\/p>\n\n\n\n<p>This crunchy fruit is a well-known source of fibre.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>You may easily get around 2.5 to 3 grams of fibre from 100 grams of apple <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171688\/nutrients\"><sup><em>3<\/em>5<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>Apples are also low in calories and fat. This makes them a perfect weight-loss snack.<\/p>\n\n\n\n<p>Again, remember to eat apples with their skin intact to get their fibre benefits.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"20_Starfruit\"><\/span>20. Starfruit&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Star fruit is an <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/all-about-the-exotic-dragon-fruit-the-101-guide\/\">exotic fruit<\/a> 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.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>You may easily get around 2.8 grams of fibre from 100 grams of starfruit <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171715\/nutrients\"><sup><em>3<\/em>6<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>This star-shaped fruit offers a unique taste as well. You will feel a mix of sweetness and sourness.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"21_Orange\"><\/span>21. Orange<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>You might rarely find a soul against delicious and juicy oranges. These citrusy fruits aren&#8217;t just a vitamin C powerhouse but they also offer a decent amount of fibre.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>100 grams of oranges provide around 2.4 grams of fibre <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169097\/nutrients\"><sup><em>3<\/em>6<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>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.<\/p>\n\n\n\n<p><strong>Tip \u2013 <\/strong>To get all the fibre-related <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/health-benefits-of-orange\/\">benefits of oranges<\/a>, 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.&nbsp;<\/p>\n\n\n\n<p>And now, it is time to add some nuts and seeds to your plate.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"22_Chia_Seeds\"><\/span>22. Chia Seeds<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>In 100 grams of <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/all-about-the-popular-superfood-chia-seeds\/\">chia seeds<\/a>, you may get around 35 grams of fibre <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170554\/nutrients\"><sup><em>3<\/em>7<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>Again, keep the serving size to 1-2 tablespoons per day.&nbsp;<\/p>\n\n\n\n<p>A study done over 12 weeks found chia seeds to induce significant weight loss. Also, it helped lower cholesterol and triglyceride levels as well. <sup>[<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25726210\/\">38<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"23_Flax_Seeds\"><\/span>23. Flax Seeds<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/flax-seeds-benefits-uses-side-effects\/\">Flax seeds<\/a> 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.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>100 grams of flax seeds contain around 27.3 grams of fibre <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169414\/nutrients\"><sup>37<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>But here is the thing to note \u2013 you can\u2019t 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.<\/p>\n\n\n\n<p>The main compound in flax seeds that works on reducing weight and treating obesity is lignan. Its impact has been profound in weight loss.&nbsp; <sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9914786\/#:~:text=The%20principal%20lignan%20precursor%20found,)%20%5B1%2C8%5D.\">38<\/a>]<\/sup><\/p>\n\n\n\n<p>Apart from high fibre content, flax seeds also provide a great amount of protein, good quality fat (unsaturated), and beneficial plant compounds.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"24_Almonds\"><\/span>24. Almonds<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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!&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>100 grams of almonds provide around 12.5 grams of fibre <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170567\/nutrients\"><sup><em>3<\/em>9<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>But you\u2019d not want to eat 100 grams a day. Keep the serving of nuts and seeds mixed under 50-70 grams per day.&nbsp;<\/p>\n\n\n\n<p>In a single serving, which is around 23 almonds, you may get around 3 grams of fibre.&nbsp;<\/p>\n\n\n\n<p><strong>Tip \u2013 <\/strong>The best way to eat almonds is to soak them the night before and then consume them. This removes certain anti-nutrients from them.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"25_Pistachios\"><\/span>25. Pistachios&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>100 grams pistachios contain around 10.2 grams of fibre <sup>[<\/sup><\/em><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170184\/nutrients:~:text=Fiber%2C%20total%20dietary\"><sup><em>40<\/em><\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>However, because pistachios are often considered heaty, you have to keep their numbers low. Observe your body for the changes and adjust.&nbsp;<\/p>\n\n\n\n<p>This completes your fibre-rich plate that contains whole grains, fruits, nuts, veggies, legumes, and seeds.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span>Conclusion<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.)<\/p>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<p>Happy Weight Losing!&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"FAQs\"><\/span>FAQs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1712489763229\"><strong class=\"schema-faq-question\">Which fibre food is best for weight loss?<\/strong> <p class=\"schema-faq-answer\">The best fibre foods for weight loss are those that are high in both soluble and insoluble fibre. Some excellent choices include legumes like chickpeas and black beans, whole grains like oats and barley, fruits like apples and berries, and vegetables like broccoli and Brussels sprouts. <br\/><br\/>These foods promote satiety and aid in digestion, helping you feel full for longer and supporting your weight loss efforts.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1712489789170\"><strong class=\"schema-faq-question\">Which dal is high in fibre?<\/strong> <p class=\"schema-faq-answer\">Among various types of dals, lentils such as split peas (yellow dal), black lentils (urad dal), and red lentils (masoor dal) are particularly high in fibre content.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1712489808304\"><strong class=\"schema-faq-question\">Does fibre reduce belly?<\/strong> <p class=\"schema-faq-answer\">Yes, fibre can contribute to reducing belly fat. Fibre-rich foods tend to be low in calories and promote feelings of fullness, which can help control appetite and prevent overeating, reducing belly fat over time.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1712489830146\"><strong class=\"schema-faq-question\">Why does fibre burn fat?<\/strong> <p class=\"schema-faq-answer\">Fibre indirectly supports fat burning by promoting feelings of fullness and aiding in digestion. Soluble fibre absorbs water in the digestive tract, forming a gel-like substance that slows the emptying of the stomach and delays the absorption of nutrients, including fats and sugars. <br\/><br\/>This helps regulate blood sugar levels, reduce cravings, and promote a sense of satiety, ultimately contributing to weight loss and fat burning. Additionally, fibre-rich foods are lower in calories, making them valuable to a weight loss diet.<\/p> <\/div> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Want to lose weight naturally? Check out this list of 25 fibre-rich foods that can help you reach your weight loss goals.<\/p>\n","protected":false},"author":4,"featured_media":7208,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5,42,43],"tags":[],"ppma_author":[46],"class_list":["post-7050","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fibre-for-digestion","category-healthy-eating","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>25 Fibre-Rich Foods for Weight Loss - Happytummy<\/title>\n<meta name=\"description\" content=\"Want to lose weight naturally? 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I grew up reading Ruskin Bond and that has led me to love writing, reading, travelling, food, and all things of nature. When I am not busy creating informative and entertaining content, you will find me in the kitchen trying new recipes and creating healthy versions of fast food, or gardening\u2013growing my own green paradise.","sameAs":["https:\/\/www.instagram.com\/the_bengali_baala\/","https:\/\/www.linkedin.com\/in\/shilpa-bhowmick-5a32b5101\/"],"url":"https:\/\/happytummy.aashirvaad.com\/en\/author\/shilpa\/"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#faq-question-1712489763229","position":1,"url":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#faq-question-1712489763229","name":"Which fibre food is best for weight loss?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"The best fibre foods for weight loss are those that are high in both soluble and insoluble fibre. Some excellent choices include legumes like chickpeas and black beans, whole grains like oats and barley, fruits like apples and berries, and vegetables like broccoli and Brussels sprouts. <br\/><br\/>These foods promote satiety and aid in digestion, helping you feel full for longer and supporting your weight loss efforts.","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#faq-question-1712489789170","position":2,"url":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#faq-question-1712489789170","name":"Which dal is high in fibre?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Among various types of dals, lentils such as split peas (yellow dal), black lentils (urad dal), and red lentils (masoor dal) are particularly high in fibre content.","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#faq-question-1712489808304","position":3,"url":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#faq-question-1712489808304","name":"Does fibre reduce belly?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Yes, fibre can contribute to reducing belly fat. Fibre-rich foods tend to be low in calories and promote feelings of fullness, which can help control appetite and prevent overeating, reducing belly fat over time.","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#faq-question-1712489830146","position":4,"url":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/25-fibre-rich-foods-for-weight-loss\/#faq-question-1712489830146","name":"Why does fibre burn fat?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Fibre indirectly supports fat burning by promoting feelings of fullness and aiding in digestion. Soluble fibre absorbs water in the digestive tract, forming a gel-like substance that slows the emptying of the stomach and delays the absorption of nutrients, including fats and sugars. <br\/><br\/>This helps regulate blood sugar levels, reduce cravings, and promote a sense of satiety, ultimately contributing to weight loss and fat burning. 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