10 Fiber Filled Foods That Can Help You Lose Weight

If you’ve been trying to get more fiber into your diet and you’re having a tough time – look no further! Check out this incredible list of 10 foods that can easily add fiber to your diet and help you shed pounds! 

Banza Chickpea Pasta

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Michelle Cady, integrative nutrition health coach of FitVista.com says, “Throwing together Banza’s chickpea pasta with olive oil, garlic, and a ton of vegetables is one of the easiest dinners I make…Plus, each serving packs 8 grams of dietary fiber and a whopping 14 grams of protein. And it tastes like real pasta, promise.”


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Dawn Jackson Blatner, R.D, author of The Flexitarian Diet suggests getting your daily intake from whole sources like fruits, vegetables, grains, seeds, beans and nuts. 1 cup of delicious raspberries can give you 8 grams of fiber and only 60 calories!


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According to  Tanya Zuckerbrot, R.D., creator of the F-Factor Diet, people only get 9 to 11 grams of fiber a day. 1 cup of diced guava has 9 grams of fiber! Add it to a smoothie, sprinkled over waffles, or juice it for a refreshing, fiber-filled drink!

Cauliflower Mash

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Cady says “We all crave comfort food and my favorite go-to is homemade cauliflower mash…It almost tastes like mashed potatoes and a serving packs in over 5 grams of fiber for minimal calories.”

Pomegranate Seeds

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The easiest way to enjoy pomegranate seeds is to buy them pre-removed from the shell. Sprinkle the seeds over yogurt, or add them to fruit infused water for an incredible 4 grams of fiber per ½ cup.

Lima Beans

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All you need is ½ a cup to get an incredible 6.5 grams of fiber!

Canned Pumpkin

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A great way to add fiber to your diet, is to blend canned pumpkin into oatmeal, smoothies and shakes! ½ a cup of canned pumpkin will get help you get 4 grams of fiber!


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Eat 2 medium sized kiwis to add 4 grams of fiber to your day!

Refried Beans

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Whether you’re adding refried beans to tacos, burritos, or eating them as a hearty side, you can enjoy them knowing that you’ll get 6 grams of fiber per ½ cup! When eating refried beans for fiber, be sure to choose a version that isn’t made with pork to keep the dish healthy, and the calories low


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Kumquats resemble tiny oranges, but they’re similar to grapes in that you can eat them whole! 5 kumquats have 5 grams of fiber, so add them to salads or have them as a quick midday snack!

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