10 High-Fiber Foods for Weight Loss That Will Keep You Full and Satisfied

Beans such as black beans, kidney beans, chickpeas, and lentils are rich in fiber and protein, making them filling and satisfying.


Chia seeds are one of the richest plant-based sources of fiber. They absorb water and expand in your stomach, helping you feel full and reducing appetite.

Chia Seeds

Berries like raspberries, strawberries, blueberries, and blackberries are low in calories but high in fiber and antioxidants. 


Oats are a great source of soluble fiber, which forms a gel-like consistency in your digestive tract, promoting feelings of fullness and aiding in digestion.


Whole grains like quinoa, brown rice, barley, and bulgur are high in fiber and complex carbohydrates, providing sustained energy and keeping you full longer.

Whole Grains:

Non-starchy vegetables such as broccoli, Brussels sprouts, cauliflower, kale, and spinach are low in calories but high in fiber, vitamins, and minerals.


Flaxseeds are rich in both soluble and insoluble fiber, as well as healthy fats. They can be sprinkled on yogurt, oatmeal, or salads to increase fiber intake.


They have a lower glycemic index compared to white potatoes, helping to regulate blood sugar levels.

Sweet Potatoes

Nuts and seeds like almonds, walnuts, pistachios, and pumpkin seeds are high in fiber and healthy fats. They make a satisfying snack that can help control appetite.


Air-popped popcorn is a whole grain snack that is high in fiber and low in calories. It can be a satisfying and guilt-free option for weight loss.