11 high-fiber foods to include in your weight loss meal plan

11 high-fiber foods to include in your weight loss meal plan

You’ve probably heard before that it’s essential to eat enough fiber. These healthy plant substances have many positive effects on the body and support weight loss. High-fiber foods

But why is that the case? We’ll tell you why you can lose weight better if you eat enough fiber and introduce you to 11 foods rich in fiber.

You get information about the respective fiber sources and tips and tricks on how you can best incorporate them into your meal plan.


Why high-fiber foods can help you lose weight

It is highly recommended to consume enough fiber when losing weight. In addition to other positive effects on the body, they can also promote weight loss. ( 1 )

The German Society for Nutrition recommends that healthy adults consume at least 30 grams of fiber per day. ( 2 ) This can easily be achieved with a balanced diet.

Now let’s get to the reasons why fiber is helpful in weight loss:


Stronger saturation

Fiber causes you to be stronger and fuller for longer. This helps you save calories and makes it easier to lose fat.

This is because soluble fiber swells up in the body. This means that the chyme stays in the digestive tract longer, and you feel more full. ( 3 )


Less hunger due to more stable blood sugar levels

With an adequate fiber intake, the blood sugar level remains more stable. This is particularly beneficial during a diet, as you have fewer cravings.

You have to know that you often get hungry when blood sugar levels drop. If you eat something, the blood sugar level rises again, and you are full.

However, if you eat foods that raise blood sugar levels very quickly, such as sweets, your blood sugar levels will drop again, and you will soon be hungry again. Eating a high-fiber diet will help your blood sugar levels rise and fall more slowly, helping you stay full longer. ( 3, 4 )



Oatmeal is an indispensable part of a balanced, high-fiber diet. They are extremely rich in nutrients and contain, for example, B vitamins, zinc, iron, and magnesium.

The cereal flakes are versatile, both in savory and sweet recipes. So you can easily incorporate them into your meal plan, whether in the morning, at noon, in the evening, or as a fitness snack. On Tasty Weight Loss, you will find ten delicious ways to prepare oatmeal.


Oatmeal contains 10 grams of fiber per 100 grams.


Red lenses

Lentils are also a very high-quality food. In addition to fiber, they also offer you valuable vegetable protein and many micronutrients. Red lentils provide vitamin E and B vitamins and provitamin A, potassium, calcium, magnesium, zinc, and phosphorus.

You can easily incorporate these legumes into your diet. They go well with salads, soups, and stews, but they can also be used very well for patties and spreads.


Try these delicious recipes with red lentils:

  • Vegetarian lentil salad with mozzarella
  • Sweet potato soup with lentils


Red lentils contain around 12 grams of fiber per 100 grams.



When it comes to raspberries, you don’t immediately think that they contain a lot of fiber. They are one of the foods with the most fiber per 100 calories. They also provide many minerals, vitamins, and secondary plant substances.

You can grab raspberries when you lose weight because the sweet berries are also very low in calories. They are suitable as a snack between meals. But you can also use them for Greek yogurt, low-fat quark, porridge, or a delicious low-carb cake.


Tip: Puree raspberries and add them to a salad dressing – tastes great!


Raspberries contain around 5 grams of fiber per 100 grams.



Green vegetables are a natural nutrient bomb. Broccoli provides potassium, calcium, iron, zinc, and sodium. It also contains numerous vitamins B1, B6, B2, and vitamin E. In addition, broccoli contains an enormous amount of valuable secondary plant substances. One must particularly emphasize the high vitamin C content.

Broccoli is a low-calorie food. It is particularly suitable in a diet, as it provides little energy but fills you up nicely.


The vegetables can be used in numerous delicious recipes:

  • Broccoli soup
  • Creamy potato and broccoli pan
  • Broccoli Cheese Nuggets
  • Green Low Carb Chicken Pan
  • Low carb broccoli cheese casserole
  • Asian Chicken Broccoli Skillet

Broccoli contains 3 grams of fiber per 100 grams.



You wouldn’t expect the high fiber content of the avocado either. In addition to the filling plant substances, it also provides some unsaturated fatty acids and vitamins, and minerals.

Since avocados taste relatively neutral, they can be used in various ways. Of course, it goes exceptionally well in salads, on breakfast sandwiches, or in wraps.

You can also use the green, high-fat fruit for sweet dishes. How about a delicious, healthy chocolate cream, for example? You can find this recipe in our post on low-calorie spreads for weight loss.

Avocado contains around 7 grams of fiber per 100 grams.



These legumes are also great companions in your diet. They provide fiber, vegetable protein, and many minerals and vitamins like lentils.

Chickpeas are versatile in the kitchen. They taste great as a chickpea salad, chickpea mince pan, vegetarian burger, or chickpea curry.

You can also use these legumes to make a healthy snack: Dry the canned chickpeas well, mix them with a bit of olive oil and spices and bake them in the oven at 200 degrees for around 30 minutes.


Chickpeas contain around 12 grams of fiber per 100 grams.

              high-fiber foods


psyllium husks

Flea seed husks are the most fiber-rich food we present today. As the name suggests, these are the shells of the flea seeds.

Flea seed shells must always be taken with sufficient liquid. They swell up with the fluid and get a large volume but provide few calories – perfect for a diet.

You can use them in quite a variety of ways. They are particularly suitable for binding food. Since the seed shells contain hardly any carbohydrates, this is particularly useful on a low-carb diet.


Here are a few recipe ideas with psyllium husks for you:

  • Low carb carrot bread
  • Coconut curd dumplings with raspberry filling
  • Low Carb Hazelnut Balls (Giotto)


With 80 grams per 100 grams, psyllium husks contain considerable dietary fiber.


blueberries / bilberries

The tiny blueberries are super tasty and also very nutritious. They contain, among other things, vitamins C and K and manganese, magnesium, vitamin E, and phosphorus. In addition, they provide you with many valuable secondary plant substances.

Blueberries are used in a similar way to raspberries. They are very suitable for muesli; you can process them into low-carb protein ice cream or cheesecake without carbohydrates when losing weight. But they also taste delicious simply on their own as a snack.


Blueberries contain about 5 grams of fiber per 100 grams.



Flaxseeds also have a lot to offer in addition to the high fiber content. They contain, among other things, B vitamins, zinc, manganese, magnesium, and selenium.

The omega-three fatty acids it contains are also not to be despised. We need to take in essential fatty acids regularly throughout our diet.

Flax seeds are very suitable as a topping for yogurt or skyr. You can also use them for homemade crunchy muesli.


Flaxseeds contain around 35 grams of fiber per 100 grams.




Strawberries are one of the most popular types of fruit—no wonder it tastes excellent and is also healthy.


Like most berries, it provides numerous minerals, vitamins, and secondary plant substances. In addition, these fruits are deficient in calories so that you can eat your fill.


You can use strawberries in many different ways. They taste great with yogurt and quark or in smoothies. Of course, you can also use them for delicious cakes or dare an experiment and put them in a salad with asparagus.


Strawberries contain around 2 grams of fiber per 100 grams.

          High-Fiber Foods

cauliflower / cauliflower

Like broccoli, cauliflower is a great vegetable. It contains many micronutrients such as vitamin C, phosphorus, potassium, calcium, and magnesium.

The low-calorie vegetables fill you up well and can therefore support you in a diet.


If you don’t like cauliflower, try these recipes. Maybe there’s something for you:

  • Cauliflower croquettes with cheese
  • Cauliflower puree as a side dish


Cauliflower contains about 3 grams of fiber per 100 grams.


      High-Fiber Foods


So, that’s the list of our favorite sources of fiber for weight loss. As you’ve seen, it isn’t difficult to eat enough fiber once you know which foods are high in them.

There are, of course, many other foods high in fiber, such as whole grains and products made from them, other fruits and vegetables, and nuts and seeds. Eat various foods and incorporate many of these foods into your everyday life.

With a sufficient supply of dietary fiber, it will be easier to lose weight!


Kind regards and see you soon, Nazmul.




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