The 12 Highest Fiber Foods for Weight Loss

Dietary fibers are known to be excellent for health, they allow in particular to absorb excess dietary fat, improve digestion with a laxative effect or even promote good absorption of vitamins and minerals. Fibers are also very useful for weight loss, as they limit the feeling of hunger (satiety).

Quantity of dietary fiber

The WHO specifies that women should eat 25 g and men 30 to 69 g per day. You can get 11 g of fiber by consuming for example 6 to 8 servings of cereal and 8 to 11 servings of fruit or vegetables each day.

Here is 12 foods rich in dietary fiber, to help you adopt a balanced and varied diet:

Wholemeal pasta, bread and rice

    This is probably the number one potential daily source of dietary fiber, whenever you can, focus on whole foods. According to research carried out at Harvard University, eating brown rice reduces the risk of suffering from type 2 diabetes. Whole foods are always richer in fibre, but also in minerals and vitamins, than white foods. Another advantage of whole foods is that they contain little fat (lipids). It is therefore an ideal diet for losing weight (low lipid content and high fiber concentration).

    1. Broccoli

    This vegetable from the Brassicaceae family also contains fiber, calcium, vitamin A, C and antioxidant molecules with a preventive effect on cancer, especially colorectal cancer. A cup of cooked broccoli contains about 3.5 g of fiber. Broccoli does not contain cholesterol, like all vegetables.

    Cauliflower is a vegetable of the same family with similar effects, it also contains a significant amount of dietary fiber.


    This cereal is rich in iron, calcium, protein, vitamins and soluble fiber called beta-glucan. This substance lowers LDL (bad cholesterol) and thus helps prevent cardiovascular accidents. Oat bran is the form with the most fibre, followed by rolled oats and oat flour.

    1. Prune.

    This is perhaps the food most associated with fibre. It is indeed often used as a laxative against constipation as well as to promote intestinal transit. A plum contains on average 3.4 g of soluble fibre.


    This low-calorie fruit is also an excellent source of fibre. In addition, it contains antioxidant molecules and vitamins. A full cup of strawberries contains about 3g of fiber.


    This vegetable is one of fiber-rich foods, one cup of cooked lentils contains 25 g of fibre, more than half of the recommended daily amount for a woman. Lentils also contain plant-based proteins and iron.


    Whether green or black, these vegetables contain soluble fiber such as gum as well as insoluble fiber such as cellulose. Beans also contain flavonoids, protein, iron and folate.

    1. Apple

    An excellent health food rich in pectin (a dietary fiber) as well as flavonoids and many other nutrients. A study published at the end 30 showed that eating an apple a day could be as effective as taking statins (cholesterol-lowering drugs) in the prevention of cardiovascular accidents such as stroke and myocardial infarction. Note that the pear is also rich in fiber.


    Cereal rich in fiber, proteins, vitamins and minerals. A cup of corn kernels contains about 4g of fiber. Note that popcorn also contains fiber, 3 cups contain about 4 g.

    1. Artichoke.

    Plant little known for its fiber content, yet it is an excellent source of soluble fiber. A cooked artichoke contains approximately 11 g of fibers while a cup filled with artichoke hearts contains about 7 g.

    1. Raspberry.

    This fruit with an excellent taste is also rich in fibre, there are 4 g per half-cup.


    This food is a by-product of durum wheat stripped of the bran which envelops it. It is rich in fiber, there are 4 g of fiber for 1 half cup of bulgur.

    Other high fiber foods include soybeans, apricots, figs, flax, some cheeses and yoghurts. For more information, ask a nutritionist for advice.

    Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can replace the advice of a health professional.

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