11 High Natural Fiber Sources for Weight Loss



Lentils and other beans are an easy way to incorporate fiber into your diet for soups, stews and salads. Some beans, such as edamame (which is a hot soy bean), even a diet high in fiber. There are 9 grams of fiber in half a cup given to edamame with shells. Some bakers have even started to add beans or bean flour to their baked goods, researching that they can still make high-quality cakes.


Pear is a popular sweet and nutritious fruit. It is one of the best sources of fiber. 5.5 grams per medium, green pear, or 3.1 grams per 100 grams.
This veggie can be as pigeonholed as fiber. Its cruciferous nature — meaning derived from Brassica and cauliflower, cabbage, and kale — makes it rich in nutrients more than fiber. Studies have shown that 5 grams of broccoli per fiber can effectively support intestinal bacteria, which can help keep your intestines healthy and balanced.


Carrots are a delicious root, shriveled, and very nutritious.
It is high in vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that is converted into vitamin A in your body.
Pour the diced carrots into your next vegetable-loaded soup. 3.6 grams per 1 cup of green carrots, or 2.8 grams per 100 grams.

Beet Root

Beet, or beetroot, is a root vegetable with a high level of various essential nutrients, such as folate, iron, copper, manganese and potassium.
Beets are also loaded with inorganic nitrate, a nutrient that has been shown to have various benefits related to blood pressure control and exercise performance.
Give them a chance at this lemon Dijon-bit salad.
3.8 grams per cup of raw beets, or 2.8 grams per 100 grams.


Artichoke does not make headlines very often. However, these vegetables are rich in nutrients and are one of the best sources of fiber in the world.
Just wait and try to fry. 6.9 grams per 1 green globe or French artichoke, or 5.4 grams per gram.

Whole Grains

Good news for bread lovers: Real grains, found in 100% whole wheat bread, wheat pasta, brown rice, and oats, are high in fiber.13, 14, 15 One tip to keep in mind: as required by The Food and Drug . Management, whole grains should be the first ingredient in a food package to be considered as a real whole grain.


That old adage “apple a day keeps the doctor away” is not true, according to research, but the fruit can increase your fiber intake.16 There are about 4 grams of apple fiber, depending on the size. And of course, they are a good snack and crunchy.

Dried fruit

Dried fruits such as figs, prunes, and dates can increase your fiber intake significantly and are recommended for those with occasional constipation.17 The sugar called sorbitol, which occurs naturally in these fruits, can help your gut and lead to more comfort.17 However, eating more it can cause constipation or diarrhea, so try small meals and see how you feel when you have digested them, before drinking too much.

Chia seeds

Chia seeds are a small black seed that is very popular in the natural health community.
They are very nutritious, containing high amounts of magnesium, phosphorus, and calcium.
Chia seeds may be one of the world’s best sources of fiber. Try mixing them with homemade jam or granola bars.
9.75 grams ounces of dried chia seeds, or 34.4 grams per 100 grams.


Oats are one of the healthiest cereals in the world. They are high in vitamins, minerals, and antioxidants.
They contain a strong soluble fiber called beta glucan, which has significant beneficial effects on blood sugar and cholesterol levels.
The night oats have become the basis of simple morning ideas.
16.5 grams a cup of raw oats, or 10.1 grams per 100 grams.

Other High-fiber Vegetables, Fruits and Seeds

Fruits (Bananas, Apples, Oranges)
Brussels sprouts
Black beans
Flax Seeds
Berries (berries, blueberries, strawberries, raspberries)
Wheat pasta
Pumpkin Seeds
Sunflower seeds

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