Fiber and Weight Loss

Fiber is primarily found in the outer layers of plants and is almost an indigestible substance. It is a peculiar type of carbohydrate which passes through our digestive system without being broken down into absorbable nutrients. It is an important element in the digestion process as it has an impact on this process from the start to the end. Including it in your diet is beneficial to your health. Consuming soluble fiber protects you from developing any heart disease, as it reduces the cholesterol levels. Consuming insoluble fiber helps to reduce the risk of developing problems like constipation, colitis, colon cancer, or hemorrhoids. Diabetic people who consume a lot of fiber require less insulin than those whose fiber intake is low.

Your body weight is significantly controlled with high fiber intake. Fiber slows down the movement of food through the intestines, thereby creating a feeling of fullness. They give you a fuller feeling without adding calories, as the calories in such foods are not absorbed by the body. It is believed that a perfect diet must contain approximately 25 to 30 grams of fiber. Here is a list of high fiber foods that should be included in the diet.

Grain, Cereal, and Pasta

  • Spaghetti (cooked)
  • Whole-wheat (cooked)
  • Bread (whole wheat or multi-grain)
  • Bran (known to have the highest fiber content. Can be consumed as corn bran, wheat bran, bran flakes)
  • Whole-wheat pastas
  • Popcorn (air popped)
  • Barley (cooked)
  • Brown rice (cooked)


  • Dates
  • Apricots
  • Raisins
  • Strawberries
  • Raspberries
  • Blueberries
  • Apples with skin
  • Pears with skin
  • Bananas
  • Oranges


  • Dark green leafy vegetables (like spinach)
  • Peas (cooked)
  • Kidney beans
  • Lima beans
  • Carrots (raw)
  • Tomato paste
  • Potato (with skin and baked)
  • Sweet corn (cooked)

Dried Fruits and Nuts

  • Almonds
  • Pistachios
  • Pecans


  • Split peas (cooked)
  • Lentils (cooked)
  • Black beans (cooked)

A diet rich in fiber helps one to lose weight as it reduces the calorie intake while consuming normal amount of food. They ensure that you don’t get hungry and tempted to eat foods which are not a part of your diet. It takes a long time to be chewed properly, this makes them feel as if they have eaten a substantial meal. Intake of such foods make a positive contribution towards your health by aiding the food to move expeditiously through your body.

During the first few days of your diet, you might experience cramps or bloating problems. Don’t worry, slowly make the changes in your diet and have enough fluids while you increase the amount of fiber intake. Liquids help in the digestion process. Remember, water is the best drink to be consumed. Also, many of these foods are nutritious. Most of the fruits and vegetables contain minerals and vitamins required for a healthy body.

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