High Dietary Fiber Foods: Best Foods to Eat for Weight Loss, Includes High-fiber Diet List - Get Your Free Weight Loss App Above

Here’s a few of the best high-fiber-rich foods you can eat as part of a high-fiber diet:

The List

High Dietary Fiber Foods List

Foods High in Fiber Fiber Grams % Of Recommended Daily Allowance
Whole wheat bread – one slice. 1.93g 7.73 %
Bran flakes – 1 cup. 7.73g 30.92 %
Brown rice – 1 cup. 3.51g 14.04 %
Whole wheat spaghetti – 1 cup. 6.3g 25.20 %
Red kidney beans – 100g. 6.4g 25.60 %
Canned baked beans – 1 cup. 13.92g 55.66 %
Almonds – 1oz, raw. 3.35g 13.38 %
Broccoli – 1 medium stalk, cooked. 5.94g 23.76 %
Savoy cabbage – 1 cup, cooked. 4.06g 16.24 %
Spinach – 1 cup, cooked. 4.32g 17.28 %
Potato – large, baked, flesh & skin. 6.28g 25.12 %
Sweet potato – 1 cup, baked, flesh & skin. 6.60g 26.40 %
Peas – 1 cup, frozen. 4.96g 19.84 %
Apple – small (4 per lb.). 2.54g 10.18 %
Banana – medium, raw. 3.07g 12.27 %
Pear – medium, raw. 5.15g 20.58 %

Sample Meal Plan

Easy-to-follow High-fiber Diet Sample

An example of a high-fiber meal plan comprising 3 meals and one snack, looks like this:

Breakfast Lunch Diner Snack
Whole grain cereal with fruit, almonds, wheat germ, and non-fat milk. Crunchy tuna salad, whole wheat crackers, fruit and carrots.

Beef and pepper saute, with pilaf rice- and fruit.

Whole wheat crackers and low-fat cheese.


A high-fiber, low-fat diet plan like this, which is easy to prepare, provides the minimum level of fiber as recommended by the American Heart Association.

The American Diabetic Association recommends a daily fiber intake of 25 grams.

Role in Your Diet

Role of High Dietary Fiber Foods in the Diet

It is fiber that makes passing this waste, known as stool in the medical profession (or crap for the less academically minded) a whole lot easier than it might otherwise be. That is the number one (or should that be number 2) role of fiber, which obviously is beneficial to all of us.

♥ Effective removal of food waste from our bodies is vital for health.

And if you are wondering why you are constipated, then the answer is simple, you’re not eating enough fiber.

The Diet Benefits

High Dietary Fiber Foods and Diet Benefits

But fiber has many other medically proven benefits and is now viewed as a strong natural force for good in the fight against diabetes, high cholesterol levels, weight gain, colon cancer, heart disease, and various gastrointestinal disorders.

♥ In the case of diabetes, fiber enables the body to dispose of excess glucose that might otherwise get into the bloodstream, and cause blood sugar levels to rise.

♥ In the battle of the bulge, it is people who don’t eat enough (or any fiber at all) that will find themselves putting on weight, as it is the high-calorie foods (such as sweets, cakes, cookies, chips, burgers in buns, fried chicken, processed junk food) that contain very little, if any, fiber.

Losing Weight

The High Dietary Fiber Foods for Losing Weight

Regarding attempts to achieve weight loss, it is high-fiber recipes that are often mentioned in diets because foods with high-fiber content help to stave off hunger.

High-fiber ingredients are also generally low in calories, and because they are also not being digested, none of it is being stored as fat.

♥ Once again, it will come as no surprise to followers of diet and nutrition that the foods that contain the most fiber are vegetables, fruits, whole grains, and most beans (legumes) – all the foods that are generally promoted as the best foods for us to eat. They are promoted as the best foods for us to eat because they contain so many of the vital minerals, vitamins, and other nutritious elements that our bodies need to function efficiently.

Incorporating Dietary Changes

Incorporating High Dietary Fiber Foods in Your Diet

Incorporating any high-fiber ingredients into a well-planned daily menu will bring enormous benefits to you and should form the basis of many of your meals.

But like many diets that you might be tempted to plan yourself, it is important to have balance in mind, because, although fiber plays a vital role in good health, there are other elements to achieving a good daily diet that must be considered too.

Which is why changingshape.com was founded to help people looking to improve their physical well-being, with well-structured plans based on sound nutrition and science, provided by professional experts with genuine knowledge.

Help Me

The Best Meal Plan App

Using the latest science and research, the team at changingshape.com offer plans developed by certified nutrition and fitness professionals that shape exercise and meal plans based on the specific calories and nutrients a body needs to achieve real results. Join the changingshape.com calorie counter app free today.

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