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Foods with High Dietary Fiber for Weight Loss

Updated on August 19, 2012

Foods with dietary fiber like fruits and vegetables can promote weight loss. Dietary fiber foods can be classified as water soluble fiber foods and water insoluble fiber foods.

Being overweight causes a variety of health problems and it is essential for weight loss. But it is not easy. Many people try a variety of fad diets to achieve it. Starving does not contribute to a healthy weight loss. People generally gobble up more food after starvation unable to beat the pangs of hunger. It is essential to adopt a balanced diet with carbohydrates, fiber, proteins, minerals and vitamins. Dietitians recommend foods with high dietary fiber for weight loss.

Foods with high dietary fiber

Fibers are available in plenty in natural foods like fruits and vegetables. They prevent the saturation of fat in the body. There are two types of fibers. They are soluble and insoluble dietary fiber. Fruits and vegetables with high fiber content help to keep the stomach full and avoid hunger pangs. This helps to avoid snacks between the meals. The best method is to adopt high fiber, low calorie diet.

High fiber food provides all the energy and nutrition you need. It also improves the rate of metabolism and the digestion of food. Fiber also keeps you away from diseases. Insoluble fiber makes the digestive system more efficient by improving metabolism and the immune system. It helps to push the food through colon faster. It also increases the bulk of the stool. It is a very good remedy for constipation. It decreases the risk of diabetes.

Water insoluble fiber foods

Some of the water insoluble fiber foods are

Whole grains

Seeds and nuts

Potato skin

Green beans




Water soluble fiber foods

Water soluble fibers help to prevent diseases like stroke, diabetes and cancers.They also prevent high cholesterol levels and cardiovascular diseases. They soften the stools and thrust it out of the body. This reduces high cholesterol levels. They absorb water and turn into a gel during digestion. Excess of water soluble fiber may cause diarrhea. Some of the foods rich in water soluble fiber foods are









Choice of High fiber foods

The daily intake of high fiber for weight loss is 20-35 grams. So you have to choose foods with high fiber content. A balanced diet consists of fresh fruits, green leafy vegetables, whole grains, nuts beans and legumes. These foods have to eaten in the raw or cooked form. The juices have lower fiber content. Most fruits have a combination of water soluble and insoluble dietary fiber.

These are some of the high dietary fiber foods that can help weight loss


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    • bnsridhar profile image

      bnsridhar 6 years ago from India


    • Dexter Yarbrough profile image

      Dexter Yarbrough 6 years ago from United States

      Thanks for sharing this informative hub!