15 Best Fiber Sources for Weight Loss

best fiber-rich food for weight loss

Here are the 15 best fiber sources for weight loss. You have probably heard or read the word fiber many times in connection with a healthy diet. And also that you should eat around 30 grams of it every day. The only question is: What exactly is fiber, and which foods contain particularly high amounts of it? We have the answers. Would you like to incorporate more fiber into your diet but don’t know how?

What is fiber?

Fiber is an indigestible food component from plant sources such as fruit, vegetables or grains. Animal foods do not contain any fiber. In the large intestine, fiber is partially broken down by intestinal bacteria.

A distinction is made between the following two groups:

  • Water-soluble fiber can be broken down by intestinal bacteria and serves as “food” for them. They are mainly found in fruits and vegetables. During decomposition, fatty acids and acetic acid are formed, as well as numerous gases that can cause flatulence.
  • Water-insoluble fiber cannot be broken down by bacteria and is excreted undigested. However, due to their high swelling capacity, they increase the volume of bowel movements and thus support healthy intestinal activity. They are found primarily in grain products, such as oatmeal or whole-grain pasta.

Why is fiber so important?

A diet rich in fiber has a positive effect on your digestion. However, there are many other advantages:

  1. Fiber binds harmful substances: In addition to fat, bile acid and cholesterol, fiber can also bind harmful substances, which means they are easily excreted from the body.
  2. Healthy intestinal flora: With water-soluble fiber you “feed” the trillions of vital bacteria that live in your intestines. The decomposition processes produce short-chain fatty acids that have a positive effect on your health, for example on your immune system.
  3. Cholesterol-lowering: Due to the fiber, the liver produces less of the body’s own cholesterol. By binding the bile acid, less fat can be broken down, which means that your body absorbs less fat from food. In addition, fiber dilutes the food pulp, meaning less fat comes into contact with the digestive surface of the small intestine. This means: less fat is absorbed by your body.
  4. Reduced risk of obesity: According to the German Society for Nutrition (DGE) , those who eat a lot of fiber have a lower risk of being very overweight (obesity), high blood pressure and coronary heart disease.
  5. Natural satiety: Due to their high swelling capacity, fiber increases the volume of food, causing the stomach and intestines to expand more, which triggers a quick feeling of satiety. This also delays gastric emptying, which keeps you full for a long time.

Which foods are high in fiber?

Fiber is only found in plant foods. According to the DGE’s recommendations, you should eat around 30 grams every day – at least! No problem with these fiber-rich foods

1. Berries – best fiber for male weight loss

Berries not only score points because of their high fiber content, but above all because of the phytochemicals they contain, which, among other things, gives them their bright colors. Most important representatives: carotenoids, anthocyanins and polyphenols, which act as antioxidants to protect your body from harmful influences and are said to be effective against cardiovascular diseases and diabetes.

Overview of the fiber content of various berries per 100 grams:

  • Blueberries: 5 grams
  • Raspberries: 5 grams
  • black currants: 7 grams
  • red currants: 4 grams
  • Strawberries: 2 grams

2. Quinoa – best fiber for female weight loss

Quinoa is not only a good source of fiber, it also provides high-quality plant-based protein , making it great for vegans and vegetarians source of protein for vegans and vegetarians . In addition, the gluten-free pseudograin contains plenty of magnesium and lysine: the mineral magnesium has a key function in muscle contraction and the amino acid lysine is an extremely important muscle and protein building block. Here is our recipe tip with quinoa for you:

Ingredients for 2 servings

  • 100g quinoa
  • 200 ml vegetable broth
  • 1 tsp rapeseed oil
  • 2 fillet(s) of chicken breast
  • 0.25 medium-sized cucumber(s)
  • 150 g cherry tomatoes
  • 1 medium bell pepper
  • 0.5 medium red onion(s)
  • 1 tsp olive oil
  • 1 pinch of salt
  • 1 pinch of pepper
  • 1 splash of lemon juice
  • 1 tbsp parsley


  1. Rinse the quinoa thoroughly under running water in a sieve. Place the quinoa and vegetable stock in a pot until the water boils, then reduce the heat and cover. Simmer and let it simmer for another 15 minutes. At the end, the water should have been completely absorbed, the quinoa grains are now slightly glassy and still a little firm to the bite.
  2. While the quinoa is cooking, you can prepare the vegetables: quarter the cucumbers and tomatoes, dice the peppers, and dice the onion very finely.
  3. Add vegetables to the finished quinoa and mix with oil, spices and a squeeze of lemon juice in a bowl. Chop the parsley and add it. Season the salad with salt and pepper.
  • Calories (kcal): 399
  • Fat : 12g
  • Protein : 37g
  • Carbohydrates : 37g

3. Oatmeal – Best Fiber Sources for Weight Loss

100 grams of oat flakes have 370 calories – it’s not low in calories, but don’t panic: oat flakes are still absolutely recommended, both for athletes and those wanting to lose weight. The insoluble fiber keeps you full for a long time because it swells in your stomach. Therefore: Drink a lot if you eat a high-fiber diet!

Oatmeal is also one of the best sources of magnesium (134 milligrams per 100 grams). Among other things, the mineral protects you from muscle cramps and improves your ability to regenerate after exercise. The carbs it contains also provide you with lots of energy for your workout.

Overview of the fiber content of different types of cabbage per 100 grams:

  • Broccoli: 3 grams
  • Cauliflower: 3 grams
  • Brussels sprouts: 4 grams
  • White cabbage: 3 grams
  • Chinese cabbage: 2 grams
  • Kale: 4 grams
  • Kohlrabi: 2 grams

4. Sauerkraut – High fiber food

Sauerkraut is indirectly classified as a cabbage vegetable because it is made from white cabbage, but we think it deserves a special place in our list because it scores twice in terms of health: In addition to the fiber it contains (4 grams per 100 grams), sauerkraut also contains lactic acid bacteria , which arise naturally during production (fermentation). And they have a probiotic effect by stabilizing your intestinal flora, protecting the beneficial intestinal bacteria and fighting the harmful ones. How to Lose Weight Fast Naturally and Permanently

5. Dried fruit – best fiber for weight loss

Dried plums are a popular home remedy for constipation – and it works. To do this, simply eat 100 grams of dried, unsulphured plums throughout the day (it is best to soak them overnight beforehand) or drink dried plum juice. But only in exceptional cases should you eat so much dried fruit because they also contain a lot of fructose.

Dried figs, apricots or dates are also delicious and contain a lot of fiber, but unfortunately also quite a lot of calories and, as already mentioned, fructose – so don’t eat too much of it. 3 to 4 pieces as a snack are ideal.

Overview of the fiber content of various dried fruits per 100 grams**:

  • Dried plums: 18 grams
  • Dried figs: 12 grams
  • Dried apricots: 11 grams
  • Dried apple (apple slices): 11 grams
  • Dried dates: 9 grams
  • Dried cranberries: 6 grams
  • Raisins: 5 grams

**1 serving / 1 handful of dried fruit corresponds to around 30 to 40 grams.

6. Bulgur

With bulgur you bring variety and plenty of filling fiber to your plate. 100 grams of raw bulgur provides around 9 to 13 grams of it. The “big brother” of couscous is also made from durum wheat semolina and, thanks to the gentle processing, is rich in B vitamins, iron and minerals.

7. Wheat bran and wheat germ

One tablespoon of wheat germ alone contains 2 grams of fiber, one tablespoon of wheat bran even contains 3 grams. It’s best to enjoy germs and bran on their own, for example simply sprinkled over muesli – so you don’t need a recipe tip. Bran and germ are created as a by-product of flour production and also contain minerals and vitamins such as B vitamins, vitamin E, zinc and magnesium. The most important 11 tips for sports beginners

8. Legumes – best fiber for weight loss

Pulses not only contain plenty of healthy fiber, but also lots of vegetable protein and hardly any fat. Also included: a lot of B vitamins and the mineral zinc, which plays an important role not only in athletic but also in sexual performance.

Overview of the fiber content of various legumes per 100 grams:

  • White beans: 23 grams (dry product) versus 4 grams (canned)
  • Peas: 6 grams (fresh / frozen / canned)
  • Chickpeas: 16 grams (dry product) versus 5 grams (canned)
  • Kidney beans: 25 grams (dry product) versus 5 grams (can)
  • Lentils: 17 grams (dry product)
  • Soybeans: 22 grams (dry product)
  • Green beans: 3 grams (fresh/frozen)

Quick bean pan with egg

Complex carbs from kidney beans, healthy vegetables and a little protein bomb in the middle: This vegetarian bean pan has everything a good main course needs

Ingredients for 1 serving(s)

  • 250 g tomatoes
  • 3 stalks of spring onions
  • 1 tsp rapeseed oil
  • 150 g kidney beans, canned
  • 1 pinch of salt
  • 1 pinch of pepper
  • 1 pinch of chili powder
  • 3 sprigs of parsley
  • 2 medium sized egg(s)


  1. Cut the tomatoes into large pieces and the spring onions into rings.
  2. Heat the oil in a small pan, sauté the spring onions, add the tomatoes, and simmer for about 5 minutes while stirring.
  3. Add the beans and season with salt, pepper and chili. Simmer for another 5 minutes, then chop the parsley and add it (leave a little as a topping).
  4. Crack the eggs over the pan and place them in a small well on top of the tomato-bean mixture. Let simmer over low heat for 6-8 minutes. Best served in a pan. Add parsley as a final topping.
  • Calories (kcal): 444
  • Fat : 22g
  • Protein : 25g
  • Carbohydrates : 39g

9. Pears – fiber foods for adults

Pears are good sources of fiber. This is mainly due to their high proportion of lignin. Lignin is a fiber that helps break down cholesterol in the intestines. The substance primarily lowers the “bad” LDL cholesterol. One pear provides around 5 grams of fiber.

10. Flax seeds, chia seeds and psyllium husks

Although fiber cannot be digested, soluble fiber acts as a natural swelling agent that binds water and ensures a feeling of satiety for a long time. This is why ground flax seeds in particular are considered a miracle weapon against digestive problems: the fiber they contain (6 grams per tablespoon) stimulates digestion and transports the contents towards the “final destination”.

Chia seeds, known as superfoods, also contain plenty of fiber (around 5 grams per tablespoon) and can be used in a similar way to flax seeds, for example as a muesli topping.

Do you regularly suffer from digestive problems such as constipation or diarrhea? There is a solution for both problems: psyllium husks . They contain mucous substances that can bind a lot of fluid and thus increase their volume in the intestine. This has a positive effect on your intestinal health, makes the stool smoother and also ensures that you feel full more quickly.

11. Whole wheat pasta and whole wheat bread

White flour products (whether bread or pasta) are usually real carbohydrate bombs – the whole grain variant, on the other hand, is really healthy. Whole-wheat pasta does not have fewer calories than normal pasta, but whole-wheat pasta has clear advantages when it comes to fiber and protein content. A portion of whole-grain pasta (raw weight 100 grams) contains around 12 grams of fiber, a slice of whole-grain bread – depending on the type – 2 to 5 grams.

12. Nuts – top 10 fiber foods

The high protein content and B vitamins in nuts ensure strong nerves and a good mood. You also need strong nerves when looking at the calorie and fat content: a 40 gram serving of nuts provides around 30 grams of fat and up to 300 calories. But the many unsaturated fatty acids are actually healthy for the heart, blood vessels and circulation.

Overview of the fiber content of various nuts per 100 grams*:

  • Almonds: 15 grams
  • Peanuts: 11 grams
  • Macadamia: 11 grams
  • Pecans: 9 grams
  • Hazelnut kernels: 8 grams
  • Cashews: 3 grams
  • Walnuts: 6 grams

*1 serving / 1 handful of nuts corresponds to around 30 to 40 grams.

13. Apples

The best-known fiber is probably pectin, which is hidden directly under the peel in apples (so it’s best not to peel them!). It acts as a natural appetite suppressant because the swelling fiber signals satiety. An apple provides 3 to 4 grams of fiber (depending on size).

14. Mushrooms – best fiber for weight loss

Mushrooms are also excellent sources of fiber and can be prepared in a variety of ways in the kitchen. In addition to mushrooms, you can also eat oyster mushrooms, king oyster mushrooms, porcini mushrooms or morels. All types of mushrooms are low in calories and carbohydrates, contain a lot of vegetable protein and, in addition to plenty of “ballast”, provide important B vitamins, which strengthen your nervous system and reduce stress.

This recipe tip combines several sources of fiber: lentils and mushrooms. And if you use whole-grain pasta instead of durum wheat pasta, you will easily reach your daily fiber target:

Spaghetti with lentil and mushroom bolognese

The perfect meatless alternative to the Italian classic. Not only does it impress with its intense flavors, it is also much healthier thanks to the many vegetables and lentils

Ingredients for 2 servings

  • 1 medium sized onion(s)
  • 1 medium carrot(s)
  • 2 cloves garlic
  • 75 g mushroom(s)
  • 1 tbsp rapeseed oil
  • 2 tbsp tomato paste
  • 2 tsp herbs de Provence
  • 1 can chopped tomatoes (can)
  • 60 g lentils, dry product
  • 100 ml vegetable broth
  • 1 pinch of salt
  • 1 pinch of pepper
  • 1 tsp balsamic vinegar
  • 1 tsp maple syrup
  • 160 g spaghetti (raw weight)
  • 2 sprigs of parsley


  1. Peel and chop the onion, carrot and garlic clove. Roughly clean the mushrooms and cut them into cubes.
  2. Heat oil in a large pan and fry onions, carrots and mushrooms for 5 minutes.
  3. Add the tomato paste, lentils, dried herbs and garlic and fry for another minute. Then deglaze with the canned tomatoes.
  4. Reduce the heat and simmer the lentil bolognese covered for around 20 minutes. Stir occasionally to ensure nothing burns. Add a little more water if necessary.
  5. In the meantime, cook spaghetti according to package instructions.
  6. As soon as the lentils and vegetables are soft, season the Bolognese with balsamic vinegar, agave syrup, salt and pepper. Chop the parsley and top the bolo with it.
  • Calories (kcal): 538
  • Fat : 11g
  • Protein : 22g
  • Carbohydrates : 88g

15. Brassica vegetables – best fiber for weight loss

The cabbage family are real health boosters because they not only contain a lot of fiber, but also the combination of minerals and vitamins is impressive: potassium, calcium and blood-forming iron as well as vitamins from the group of B vitamins, vitamin K and vitamin E cavort in the cabbage vegetables. Broccoli and cabbage are also very rich in vitamin C. These vegetables even contain more of it than oranges or lemons.

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