10 Sources of Fiber for Weight Loss


As everyone who’s dieted knows, one of the big challenges to weight loss is appetite control. Especially if you are on a calorie-counting diet, it is easy to go around feeling hungry most of the day and binge eating can result. Fiber helps this problem by regulating the blood sugar and by providing a feeling of fullness and your body burns calories just digesting it. Below are 10 rich sources of natural fiber to help with your weight loss goals.


Apples are a particularly great snack because they contain a fiber called pectin, which acts as a sort of sponge, soaking up wastes and helping them to be eliminated from the body. It will help keep you feel twice as full even in comparison with other fibers and some low glycemic varieties are available.


Oats are a great source of soluble fiber – which is an important tool for weight loss – and they are even more fiber-rich than rice or quinoa. They also contain beta-glucan, a form of carbohydrates that stimulate the body to burn fat.


Psyllium is made from the husks of the psyllium plant and can be purchased in powder form and sprinkled on a variety of foods. It is calorie-free and tasteless, but can add a great deal of natural fiber to the diet.

Oat Fiber

Oat fiber is strictly the fiber found in oats themselves and is calorie-free. You get this in your diet from eating the whole oats (as in a bowl of old-fashioned cooked oatmeal) and it can also be bought by itself to added to various dishes.


This seed has gotten a lot more attention in recent years because of those who need to full a gluten-free diet and not only is it loaded with fiber, it will give you protein and B vitamins as well. It is also a great alternative if you are sensitive to oats.

Beans and Legumes

Beans and legumes are among the foods with the highest fiber content. If you find them hard to digest, soak them overnight before cooking them so that they will be kinder to your stomach. They will also provide amino acids, protein and iron, potassium and magnesium.

Leafy Green Vegetables

Leafy greens are one of the healthiest things you can eat and are great for trying to lose weight, too. Though not as high in fiber as beans or oats, they are nutrient-rich and will provide you with a feeling of fullness for very few calories.

Chia Seeds

Apart from being high in fiber, chia seeds are a rich source of Omega-3 fatty acids and also give you protein and B-Vitamins. They will also help curb the appetite and battle bloating.


This high fiber food is great for weight loss, too. Its carbs are nearly all in the form of fiber, which does not affect blood sugar levels and its Omega-3 fatty acids are good for the waistline and the heart both.


The high-fiber content of asparagus – 4 grams per serving – make it excellent dieting food. It is also a natural diuretic, so it can help take off excess water and conquer uncomfortable bloating.

So try adding these foods to your diet, as they are all great fiber sources that will help you lose weight safely and naturally.

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Samriti has written a number of articles and blog posts for websites and print in the health industry. The majority of this writing was related to cancer information, blood pressure and healthy living.