High Fiber for Weight Loss

High Fiber for Weight Loss

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Fiber increases weight loss because…

Research has shown that people who consume an additional 14 grams of fiber daily cut their calories intake by 10 percent.

Fiber increases the sensation of fullness and influences the hormones that regulate food intake.  Fiber is an essential part of our daily diet, because it helps our bodies feel full while eliminating fat deposits from our body. Whole gains and whole wheat are high in fiber so including whole wheat and gains in your daily diet is a great way to get your daily fiber intake.

Today most American diets are rich in processed foods.

Processed foods have no real nutritional value (no poly fats, no protein, no vitamins or minerals or antioxidants) it is truly like ingesting sugar.

Most of us now get the majority of our food from cardboard boxes and plastic containers.

Which means we are getting way too much highly processed foods, stuff stripped of the natural ingredients that keep us lean and healthy, and pumped full of unnatural ingredients that make us fat and tired.

A diet that is rich in processed foods leads to weight gain.

Fiber actually acts as a binding agent, it blinds to fatty deposits flushing them out of your system increasing weight loss. And it promotes a quicker movement of food through the digestive tract. Because fiber actually passes through our intestines, it actually carries fat and calories out, preventing the body from breaking down and absorbing some of the fat and cholesterol we ingest.

High Fiber enriched foods to choose from:


Apples, (1 med = 4.0 grams of fiber)

  • Regardless of the type, are low in calories and high in fiber. They expand your stomach, so you’ll feel full longer, and require less food to satisfy your hunger.

Blackberries (1/2 cup = 4.4 grams of fiber)

  • Are high in fiber and relatively low in sugar. Dissolved in water, blackberries form pectin, which helps to stabilize blood-sugar levels.

Raspberries (1 cup = 3 grams of fiber)

  • Are low in calories and high in fiber . Immediately before serving, take chilled raspberries and rinse with cool water. Make a raspberry puree to pour over fruit salad or waffles.


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Artichokes (1 larger = 4.5 grams of fiber)

  • are high in  fiber and low in fat. They require little preparation, but are time-consuming to eat – which means you’ll eat less! To prepare artichokes, wash, pull off the outer and lower petals, and trim off the pointed tips of the outer leaves. Boil them standing upright for about 30 minutes, until center petal pulls out easily. Serve hot, cold, or at room temperature.

Cabbage (cooked cabbage = 3.0 grams of fiber)

  • contains vitamins and fiber, with the fewest calories and least fat of any vegetable.

Corn (1/2 cup = 5.0 grams of fiber)

  • is a high-fiber, hearty, appetite-curbing vegetable. Sprinkle with herbs or fresh-squeezed lemon juice instead of butter, or rub with a wedge of lime and a sprinkle of chili pepper.

Fiber Food Chart


CHICK HERE to view the high fiber food chart and add more fiber to your daily diet. It is recommended that we include 25 to 35% fiber in our daily diet, so make sure you have the fiber you need to lose weight or maintain a healthy slimming diet.

Here is a breakfast option that is high in fiber (13 grams) and taste great.

Oskri fiber bar

If you are looking to lose weight or just stay healthy, a high fiber diet is a great way to stay healthy or lose weight.

The Oskri fiber bars are great for on-the-go breakfast or lunch meal.

The almonds and cranberries taste great, and it is also gluten free, so enjoy and get a discount on Oskri from Amazon.

The oskri benefits include:

Gluten Free, Lactose Free, Low Sugar, No Additives, No Preservatives, Vegan, Kosher, Halal
13g of fiber per bar, over 40% of daily fiber needs
Made with Renewable Energy
Only 4 grams of sugar per bar.
100% soluble fiber


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