After having my second baby, I wanted to lose 25 pounds in a way that felt sustainable. What surprised me most was how much increasing my fiber intake helped. Not only did I feel fuller and more satisfied, but the process of losing weight felt almost effortless.

But here’s the thing—eating more fiber isn’t always intuitive. Some foods you’d assume are fiber-packed (like leafy greens) actually don’t contribute much at all. That’s why today I want to share the 10 high-fiber foods I eat every week that have made fat loss easier—and might do the same for you.

Let’s dive into my top 10.

10 high fiber foods for faster weight loss — Plain 0% Greek yogurt mixed w/1 scoop vanilla protein powder topped with frozen mixed berries for extra fiber.

1. Chia Seeds

Chia seeds are tiny powerhouses. Just two tablespoons provide 7 grams of fiber, making them one of the easiest ways to boost your intake. They’re also rich in omega-3s and soluble fibers that feed good gut bacteria.

I mix them into Greek yogurt, make chia puddings, or add them to smoothies. They’re versatile, filling, and great for digestion.

2. Edible Basil Seeds

Not as common as chia, but even more impressive: 15 grams of fiber per two tablespoons. I don’t use them every day since they’re pricier, but they’re my go-to when I need to bump up fiber fast.

They work exactly like chia seeds in puddings, smoothies, or overnight oats.

3. Berries

Berries are one of my daily staples. While strawberries offer about 3–4 grams of fiber per cup, raspberries pack 8 grams per cup.

I top chia puddings with fresh berries, add frozen ones to smoothies, or enjoy them as dessert. They’re sweet, low in sugar, and an easy way to get fiber into snacks.

4. Cacao Nibs

These are raw chocolate pieces—sugar-free, crunchy, and packed with antioxidants. Two tablespoons give you 6 grams of fiber.

I add them to smoothies (for a chocolate-chip crunch), overnight oats, or sprinkle them on top of smoothie bowls.

5. Black Beans

An absolute superstar: 18 grams of fiber per cup. They’re filling, versatile, and perfect for Mexican-inspired meals like tacos or enchiladas.

Black beans have been one of the biggest game-changers in my weight loss journey—they keep me full and satisfied for hours.

6. Avocado

Half an avocado provides 5 grams of fiber, plus healthy fats. Pairing avocado with black beans gives you a whopping 23 grams of fiber in one meal.

I use avocado in guacamole, smoothies, or simply sliced on top of bowls.

high fiber foods for faster weight loss — A go-to for me is mixing ½ avocado (5 g fiber) with ¼ cup cottage cheese and topping wit salt & pepper - delicious and nutritious, and SO easy!

7. Cauliflower

Cauliflower rice is a freezer staple in my house. About 1½ cups of cauliflower rice has 4 grams of fiber, and it’s such an easy base for fast, high-protein meals.

One of my favorites is a kimchi cauliflower rice burger bowl—quick, filling, and delicious.

8. Chickpeas

One cup of chickpeas contains 12 grams of fiber. I like mashing them with tahini, garlic, cumin, and herbs for a quick lunch spread.

They’re also great in salads, paired with tuna, or mixed into bowls for an easy plant-based protein and fiber boost.

9. Carrots

Baby carrots are my crunchy snack of choice. About 10 of them give you 3–4 grams of fiber.

When I want something satisfying without grabbing chips, I dip carrots in ranch (make your own ranch with 0% greek yogurt for a low-fat high protein option!). Crunchy, tasty, and fiber-friendly.

10. Lentils

One cup of lentils provides around 12 grams of fiber, making them a hearty and filling choice.

I love using them as a base for meals—like when I make meatballs with lentils!

Why Fiber Matters

Adding these foods has helped me reach 30–50 grams of fiber per day, which keeps me full, supports gut health, and makes weight loss feel effortless—without tracking calories.

✨ Increasing fiber isn’t about restriction—it’s about nourishment. Start small, pick a few foods from this list, and watch how your body responds.