Healthy Eating Facts: 15 High-Fiber Food Ideas to Help You Lose Weight


Most of us know that Vitamin A is essential for healthy eyesight, calcium is good for the bones, and Vitamin C is the ultimate immune system booster. However, on the subject of healthy weight loss, the nutrient profile and healthy eating facts are much more ambiguous. Most of the time, we focus our attention on the role of proteins, fats, and carbohydrates in terms of weight management. There is another key element in this dietary plan, and that is fiber. Foods rich in fiber are highly regarded for their ability to promote healthy cardiovascular functions. It hasn’t been said enough that fiber actually helps support healthy weight loss.

Consuming high-fiber foods helps induce feelings of satiety, making you eat less while also keeping your digestive system healthy. Eating fiber-rich foods go beyond your average box of cereals. Here are some tried and tested alternatives you can incorporate to get the full benefits of fiber for healthy weight loss.

– Eat 1-2 apples a day. Apples are rich in pectin which is a soluble fiber that enhances feelings of satiety. Studies have shown that 5 grams of pectin contributes to a full feeling in the stomach, curbing your food cravings for up to 4 hours.

– Put a twist on eggs for breakfast. If you add around one-third cup of onions and one clove of garlic in your scrambled eggs, you instantly add 1 gram of fiber. You can also incorporate half a cup of cooked broccoli into your egg omelet for an additional 2 grams of fiber.

– Top your cold cereal or yogurt with ground flaxseed. For every two tablespoons of ground flaxseed, you get an additional 2 grams of fiber.

– Squeeze or blend a whole orange and add it to your breakfast smoothie. One whole orange contains 3 grams more fiber than the average glass of orange juice.

– Get a bit crazy with your yogurt. Start by mixing 1/3 cup of All Bran cereals, and add 1 tablespoon of ground flaxseed plus five strawberries (diced) for an amazing 12.2 grams of additional fiber.

– Switch to a cup of hot chocolate mix. A lot of instant cocoa mixes contain around 3 grams of fiber.

– Opt for whole wheat, whole-wheat bread or whole-wheat pasta. Anything that doesn’t say “whole” wheat (multi-grain, nutra-grain, cracked wheat) usually mean less nutrient and fiber content. If you don’t like whole wheat, try rye bread instead. A slice of rye bread equals about 2 grams of fiber.

– Have extra oregano, basil, or mushrooms on your pizza toppings. 1 teaspoon of each spice contains 1 gram of fiber.

– Heat up a stew of chili with beans, ham and beans, black beans, and lentils for a whooping 6-10 grams of fiber a cup.

– Cook your greens (broccoli, cauliflower, and carrots). Each serving of these cooked vegetables provides as much as 3-5 grams of fiber compared to their raw counterpart. Fiber is made more available by heat.

– Add ½ cup of chickpeas into your soup. This will automatically add 6 grams of fiber into your diet.

– Include lettuce or tomatoes into your sandwich rather than cheese. This will instantly add fiber content without packing on calories.

– Choose sweet potato instead of the regular ones. It contains 2 grams more fiber. You can also eat the skin of regular spuds for an additional 1 gram of fiber.

– Snack on chocolates with nuts. Candy bars with almonds and other nut varieties contain about 2 grams more fiber than pure chocolate bars.

– Embellish your desserts with ½ cup raspberries for an additional 4 grams of fiber.

Kate Trillin is a freelance writer who specializes in proper nutrition, healthy eating facts, and healthy living. She has been an avid health enthusiast for the past 5 years, and has recently ventured into the world of online publishing in an effort to reach a wider audience. Her writing focuses on providing useful tips and information on the importance of healthy eating and healthy lifestyle. You can read more health-related articles from her blog at

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