If you’re trying to lose weight, you’ve probably heard a lot about fibre. And trust me, it’s not just a trendy buzzword. Fibre is a powerhouse when it comes to shedding pounds, keeping you full longer, curbing those nagging cravings, and feeding your gut’s good bacteria. But not all fibre is created equal. Some high-fibre foods do a much better job than others in helping you achieve your weight loss goals. So, if you’re looking to up your fibre game, you’ll want to make sure you’re picking the right ones. Let’s dive into the top high-fibre foods ranked in a tier list.
Why Fibre Matters for Weight Loss
Before we get into the nitty-gritty of the best high-fibre foods, let’s talk about why fibre is so important for weight loss.
- Increases satiety: High-fibre foods help you feel fuller longer, reducing overall calorie intake.
- Reduces cravings: Fibre can help prevent those mid-day sugar cravings by stabilising blood sugar levels.
- Boosts gut health: Fibre acts as a prebiotic, feeding the good bacteria in your gut, which is essential for overall health.
But, while fibre is great, it doesn’t have nutrients. So, when you’re trying to lose weight, you want to focus on fibre-rich foods that are also nutrient-dense, so you’re not just full, but fuelled.
Ranking High-Fibre Foods: Criteria
When ranking these foods, we considered four main factors:
- Fibre content: Naturally, the more fibre, the better.
- Nutrient density: Fibre alone isn’t enough; the food should provide vitamins and minerals that help keep you healthy while losing weight.
- Glycaemic load: Foods that spike your blood sugar can cause cravings, so we favour foods with a low glycaemic load.
- Carbohydrate content: High-carb foods can hinder weight loss, especially for those who are carb-sensitive or insulin-resistant.
The American Heart Association recommends 25-30 grams of total fibre per day, but most people only get about 15 grams. So, let’s look at the top foods to help you boost your fibre intake.
For this article, we look at the expertise of Autumn Bates who took a deep dive into the best high-fibre foods for weight loss.
Autumn Bates is a certified clinical nutritionist and functional health expert known for her expertise in nutrition and human performance. She holds a Master’s degree in Nutrition for Human Performance. Bates runs a popular YouTube channel where she shares science-based health and nutrition advice, recipes, and wellness tips. Her content focuses on making health and fitness accessible and achievable through practical, everyday habits and choices. She is also known for her work with intermittent fasting, gut health, and optimizing body composition through nutrition and lifestyle changes.
Fruits: Fibre-Packed but Watch the Sugar
1. Raspberries
- Fibre: 8g per cup
- Sugar: Less than 6g
- Rank: Excellent
Raspberries are a superstar in the world of fibre. With a high fibre-to-sugar ratio and loads of vitamin C, these berries are top-tier for weight loss. Blackberries are just as good too!
2. Pears
- Fibre: 6g per pear
- Sugar: 17g
- Rank: Good/Great
Pears have a decent amount of fibre, but the sugar content is high, especially if you’re carb-sensitive. However, pears are rich in pectin, which is great for gut health.
3. Bananas
- Fibre: 3g per medium banana
- Carbs: 20g
- Rank: Okay
Bananas are tricky. They don’t have a ton of fibre, but if eaten less ripe, they do offer resistant starch, which is excellent for feeding good gut bacteria.
4. Pomegranate
- Fibre: 11g per whole fruit
- Carbs: 41g
- Rank: Poor
Although pomegranate is rich in antioxidants, its high carbohydrate content knocks it down in the rankings for weight loss.
Vegetables and Roots: Sneaky High-Fibre Options
1. Avocado
- Fibre: 9g per avocado
- Carbs: 3g net
- Rank: Excellent
Avocados are the holy grail of high-fibre foods. Not only are they packed with fibre, but they’re also rich in satiating fats that help prevent cravings.
2. Artichokes
- Fibre: 13g per artichoke
- Carbs: 1g net
- Rank: Excellent
This veggie is seriously underrated. It’s high in a type of fibre called inulin, which is excellent for gut health.
3. Turnip Greens
- Fibre: 4g per two cups
- Carbs: 3g
- Rank: Great
Not commonly eaten, but these greens are packed with fibre and nutrients like folate and vitamin A. They’re a win-win for weight loss.
4. Sweet Potatoes
- Fibre: 5g per medium sweet potato
- Carbs: 26g
- Rank: Okay
Sweet potatoes are nutrient-dense and low glycaemic, but you’d need to eat a lot to get significant fibre.
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Grains and Pseudo Grains: Are They Worth the Hype?
1. Whole Wheat Pasta
- Fibre: 8g per 1 ½ cups
- Carbs: 55g
- Rank: Poor
While whole wheat pasta has a decent amount of fibre, its high glycaemic load and carb content make it a poor choice for weight loss.
2. Quinoa
- Fibre: 5g per cup
- Carbs: 34g
- Rank: Borderline Poor/Okay
Quinoa gets a lot of hype, but when it comes to fibre, it’s not the best. It’s gluten-free and contains some micronutrients, so it’s not terrible, but it’s not top-tier for fibre.
3. Oatmeal
- Fibre: 4g per cup
- Carbs: 24g
- Rank: Borderline Poor/Okay
Oatmeal can be tricky. It’s often seen as a healthy breakfast, but it can leave you feeling hungry faster compared to other protein-rich breakfasts like eggs.
Seeds, Nuts, and Other: Small But Mighty
1. Chia Seeds
- Fibre: 3-4g per tablespoon
- Rank: Excellent
These tiny seeds are fibre powerhouses and also rich in plant-based omega-3 fats. Add them to smoothies or sprinkle them on salads for an easy fibre boost.
2. Flax Seeds
- Fibre: 3g per tablespoon
- Rank: Excellent
Like chia seeds, flax seeds are high in fibre and nutrients, making them an excellent choice for boosting fibre intake.
3. Psyllium Husk
- Fibre: High, but nutrient-poor
- Rank: Poor
This one might surprise you, but psyllium husk is a poor choice for fibre. It lacks nutrients, so it’s not the best option if you’re looking for weight loss and overall health benefits.
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Beans and Legumes: Solid Sources of Fibre
1. Chickpeas
- Fibre: 12-13g per cup
- Carbs: 33g
- Rank: Good/Great
Chickpeas are a great source of fibre and are also low glycaemic. Just watch out if you’re carb-sensitive.
2. Lentils
- Fibre: 12g per cup
- Carbs: 28g
- Rank: Good/Great
Lentils are another excellent choice. They’re high in fibre and packed with essential nutrients like folate and B vitamins.
3. Black Beans
- Fibre: 18g per cup
- Carbs: 27g
- Rank: Good/Great
Black beans are rich in soluble fibre, which is fantastic for gut health. But remember, they’re still quite starchy, so treat them more like a starch than a protein.
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Conclusion
Fibre is your friend when it comes to weight loss, but not all high-fibre foods are created equal. When choosing your fibre sources, you want foods that not only help you hit your daily fibre goals but also provide the nutrients you need to stay healthy and energised.
Incorporating more foods like raspberries, avocados, chia seeds, and chickpeas into your diet can help you feel fuller longer, reduce cravings, and improve your gut health—all of which are crucial for long-term weight loss success. Remember to focus on nutrient-dense, low-glycaemic options to keep your blood sugar stable and your body fuelled.
So, what are you waiting for? Start adding these high-fibre foods to your diet and watch your weight loss progress take off! And don’t forget, it’s not just about the numbers—feeling great while losing weight is what really counts!
image sources
- lentils: Gaelle Marcel on Unsplash
