When it comes to weight loss, most people focus on cutting carbs, skipping meals, or chasing the next trendy diet. But there’s one powerful strategy that’s often overlooked — increasing your fibre intake. Fibre doesn’t just support digestion; it helps you feel full, reduces cravings, balances blood sugar, and naturally lowers calorie intake without making you feel restricted.

If you’re serious about fat loss and sustainable results, it’s time to put fiber at the center of your plate. Here are 15 high-fibre foods that are not only delicious and versatile but proven to support healthy weight loss.

1. Lentils

Lentils are packed with around 8g of fiber per 100g cooked, along with a good dose of plant-based protein. They keep you full, support digestion, and stabilize blood sugar. Add them to soups, stews, or salads.

2. Chia Seeds

Just two tablespoons of chia seeds contain about 10g of fiber. They expand in your stomach, reducing hunger and supporting hydration. Add them to overnight oats, smoothies, or make chia pudding.

3. Oats

A bowl of cooked oats provides about 4g of fiber per cup. Rich in beta-glucan, oats help control appetite and cholesterol. Start your day with a warm bowl topped with fruits and nuts for a filling breakfast.

4. Flaxseeds

Flaxseeds offer around 3g of fiber per tablespoon, along with omega-3 fatty acids. They improve digestion and promote satiety. Sprinkle over yogurt, oats, or blend into smoothies.

5. Broccoli

This low-calorie cruciferous vegetable offers 2.6g of fiber per cup cooked. It adds bulk to meals and supports detoxification. Enjoy it roasted, steamed, or stir-fried with garlic and olive oil.

6. Apples (with skin)

A medium apple provides about 4g of fiber, mostly from pectin — a type that supports fullness and gut health. Grab it as a snack or slice it into salads or oats.

7. Sweet Potatoes

One medium sweet potato delivers around 4g of fiber. They’re nutrient-dense and provide slow-digesting carbs. Bake or air-fry them for a tasty, healthy side.

8. Black Beans

Half a cup of black beans contains about 7g of fiber. They’re full of resistant starch that feeds good gut bacteria. Add to chili, tacos, or rice bowls.

9. Guava

This tropical fruit delivers 5g of fiber per fruit and is rich in vitamin C. Eat it fresh or add to smoothies or fruit salads.

10. Carrots

Crunchy and hydrating, carrots provide about 3g of fiber per cup. Snack on them with hummus or roast them as a side dish.

11. Quinoa

One cup of cooked quinoa contains roughly 5g of fiber. It’s a complete protein and a great rice alternative. Use in salads, bowls, or meal preps.

12. Pears (with skin)

Pears are a juicy and filling fruit with about 6g of fiber per medium pear. Keep the skin on for maximum benefits. Great for snacks or chopped into yogurt.

13. Kale

This leafy green gives you about 2.6g of fiber per cup and loads of antioxidants. Sauté it, blend it into smoothies, or bake into chips.

14. Chickpeas

Half a cup of chickpeas delivers about 6g of fiber. Use them in hummus, roast them for a crunchy snack, or toss into your salads and wraps.

15. Raspberries

With around 8g of fibre per cup, raspberries top the list for fiber-rich fruits. Low in sugar and high in antioxidants, they’re perfect for yogurt bowls or smoothies.

How to Add More Fibre to Your Diet

• Start your day with oats or chia pudding.

• Choose whole fruits over juices.

• Replace white rice with quinoa or lentils.

• Add veggies to every meal.

• Keep the skin on fruits and veggies whenever possible.

• Drink plenty of water — fiber needs fluid to move through your system smoothly.

fibre is one of the most effective and sustainable tools for weight loss. It keeps you full, improves digestion, supports your gut, and reduces the urge to overeat — all without counting calories. By adding these 15 fibre-rich foods into your daily routine, you're not only fueling weight loss but also boosting your overall health.

So skip the fad diets and start focusing on what really works — whole, high-fibre foods. Your body will thank you.