7 High Fiber Foods to Help You Feel Full and Lose Weight

Lentils are not only rich in protein but also packed with dietary fiber, making them a perfect food to increase fullness and reduce calorie intake. A cup of cooked lentils contains about 15 grams of fiber.


These tiny seeds are a powerhouse of fiber, with about 10 grams per ounce (about 2 tablespoons). They absorb water and expand in your stomach, helping you feel full for longer.

Chia Seeds

Beyond their heart-healthy fats, avocados are also high in fiber. One whole avocado provides around 10 grams of fiber, which helps to keep hunger at bay.


Black beans are another excellent source of fiber, with about 15 grams per cup when cooked. They are versatile and can be added to a variety of dishes.

Black Beans

Oats are a great way to start your day with a high-fiber meal. One cup of raw oats offers about 8 grams of fiber, helping to control appetite throughout the morning.


Pears are one of the highest-fiber fruits, with about 6 grams of fiber per medium-sized fruit. They're also packed with essential nutrients and can be a delicious part of a weight loss diet.


This cruciferous vegetable packs about 4 grams of fiber per cup cooked. Brussels sprouts are not only high in fiber but also rich in vitamins and antioxidants.

Brussels Sprouts

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