When people begin their weight loss journey, they often worry that cutting calories will make them hungry and irritable. Hunger (also known as hunger and anger) is not fun for anyone.
But that’s not necessarily the case when you eat the right foods. Enter: fiber. If you’re having trouble achieving your goals, you can find success with a high-fiber diet that supports weight loss.
Can a high-fiber diet help you lose weight?
Yes, it is possible. “Fiber keeps you feeling full longer. So when you optimize your fiber intake, you may eat less food because you’re not hungry,” explains Joanna Gregg, a nutritionist at MyFitnessPal.
In addition to slowing digestion, fiber can help regulate hunger by affecting two key hunger hormones: ghrelin and leptin.
The body’s fat cells produce leptin. This hormone tells your brain how much energy you have stored. High leptin levels mean you’ve eaten enough. Low leptin levels signal your brain that it’s time to eat.
When your stomach is satisfied, it does not release ghrelin. Low ghrelin means high leptin (you feel full), while low leptin means high ghrelin (you feel hungry).
When ghrelin levels are high, your brain receives hunger signals, ultimately causing hunger pangs.
High-fiber foods regulate ghrelin levels so you don’t feel hungry.
Greg adds, “In addition to feeling full, fiber slows down the absorption of sugar. By reducing the amount of sugar your body absorbs, fiber can help balance your blood sugar levels and avoid unpleasant spikes and dips.”
Stabilizing blood sugar levels can help you feel less hungry between meals and reduce cravings, ultimately supporting your weight loss efforts.
What happens when you eat high-fiber foods?
Fiber-rich foods have a wide range of benefits. Greg says getting enough fiber can:
Carcinogens are substances that cause cancer by damaging cells in our bodies. They are found in tobacco smoke, air pollution and certain types of radiation. Over time, exposure to carcinogens can cause changes in our cells that can lead to cancer.
But research shows that many Americans don’t get enough fiber in their daily diets. The recommended daily fiber intake is 25 to 38 grams, but many people never get more than 15 grams.
8 High-Fiber Weight Loss Meals That Will Satisfy You
As you know, fiber-containing meals can be a delicious way to achieve your nutritional goals. The trick is to find the best recipes that are high in fiber and don’t skimp on flavor.
Here are eight of Greg’s favorite fiber-rich recipes. They taste delicious and will keep you satisfied until your next meal.
1. Red Lentil Tagine with Pistachios
Do you love the warm aroma of Moroccan spices? You’ll want to make time for this Pistachio Red Lentil Tagine. Loaded with fiber-rich red lentils, sweet potatoes, and crunchy pistachios, this dish is sure to satisfy your hunger and delight your taste buds. It features a delicious spice combination including cinnamon, cumin, turmeric, and paprika.
Once the lentils and sweet potatoes are cooked, add the spices and cook until thickened. Top with chopped pistachios for a healthy, high-fiber meal.
Nutritional value per serving:
- Calories: 417
- Protein: 19 grams
- Fat: 5 grams
- Carbohydrates: 77 grams
- Fiber: 22 grams
- Sugar: 17 grams
2. Mediterranean Salad with Crispy Chickpeas
Crispy salads are the perfect side dish, and you can turn them into a complete meal with just the right amount of dietary fiber and protein. This Mediterranean Crispy Chickpea Salad recipe is based on salad greens and is rich in vitamins A and K as well as other micronutrients. Quinoa is mixed with greens and adds a healthy dose of fiber and protein to keep you full and focused.
This easy recipe uses roasted chickpeas for extra fiber. For a quick meal during the week, prep quinoa and chickpeas ahead of time. Stir everything together and drizzle with lemon juice and hummus sauce. Add pita chips and enjoy.
Nutritional value per serving:
- Calories: 275
- Protein: 10 grams
- Fat: 8 grams
- Carbohydrates: 42 grams
- Fiber: 11 grams
- Sugar: 5 grams
3. Pea Pesto Pasta
If you’re looking for a pasta that’s more suitable for you, this Pea Pesto Pasta is sure to satisfy. From fiber-rich peas to the healthy fats and Omega-3s in walnuts, this vegetarian meal will provide you with nourishing, long-lasting energy. Whole wheat pasta is also a good source of fiber. You can also switch to black bean or quinoa pasta and still get plenty of fiber in your meal.
After you’ve finished making the pasta, place the other ingredients in a food processor and pulse to make the pesto. This aromatic sauce is rich with sweet basil and walnuts and features tangy garlic. You can adjust the number of cloves to suit your taste.
Nutritional value per serving:
- Calories: 466
- Protein: 21 grams
- Fat: 20 grams
- Carbohydrates: 54 grams
- Fiber: 10 grams
- Sugar: 5 grams
4. Pan-fried Kung Pao Cauliflower Steak
It’s time to turn the cauliflower into steak. With this plate-and-plate cauliflower steak recipe, you’ll enjoy plenty of dietary fiber and the sweet and spicy flavor of kung pao sauce.
To make cauliflower steaks, cut the cauliflower into half-inch-thick slices and coat with safflower or olive oil.
Combine sauce in another bowl and coat steak and bell peppers. Then, bake and finish with cilantro and green onions. You can serve it with delicious, fluffy quinoa or bulgur for even more fiber.
Nutritional value per serving:
- Calories: 179
- Protein: 8 grams
- Fat: 9 grams
- Carbohydrates: 22 grams
- Fiber: 6 grams
- Sugar: 11 grams
Interesting facts: You can explore and save over 2,000 recipes in the MyFitnessPal app.
5. Grilled Falafel with Cucumber Salad and Tahini Dressing
Get plenty of fiber and protein with this grilled falafel recipe with cucumber salad and tahini dressing. You can bake these falafel instead of frying them and enjoy a healthier version of this staple dish. For a filling meal, pair these falafels with crispy cucumber salad, pita bread, and cauliflower rice for extra fiber.
Chickpeas are high in fiber and protein, while a fresh salad provides you with plenty of vitamins. You can also save time by preparing the falafel earlier in the week. Top with fresh tahini and tangy yogurt sauce.
Nutritional value per serving:
- Calories: 457
- Protein: 12 grams
- Fat: 31 grams
- Carbohydrates: 33 grams
- Fiber: 8 grams
- Sugar: 7 grams
6. Instant Pot Butternut Squash and White Bean Chili
Looking for a way to cook fiber-rich beans in less time? This Instant Pot Butternut Squash and White Bean Chili is the answer. The recipe calls for cannellini beans, which create a delicious, creamy texture and provide plenty of fiber, potassium, and protein. Poblano peppers bring a touch of heat, while butternut squash adds more fiber and vitamin C. Once you’ve finished a batch, store the rest. Then you’ll have a quick, healthy meal for when you’re pressed for time.
Nutritional value per serving:
- Calories: 265
- Protein: 14 grams
- Fat: 6 grams
- Carbohydrates: 42 grams
- Fiber: 9 grams
- Sugar: 4 grams
7. Egg White Quinoa Bowl with Vegetables
To brighten up your day, enjoy this protein quinoa bowl with veggies recipe. Quinoa is rich in fiber and protein, giving you plenty of energy and satisfying your appetite. In addition to quinoa, this dish is rich in fresh vegetables, including zucchini, peas, and spinach.
First, you need to make the quinoa and make the dressing. Then, fill a bowl with fluffy quinoa and top with a variety of nutrient-dense vegetables. Drizzle with tangy sweet dressing and top with eggs and Parmesan cheese.
Nutritional value per serving:
- Calories: 301
- Protein: 15 grams
- Fat: 12 grams
- Carbohydrates: 35 grams
- Fiber: 5 grams
- Sugar: 5 grams
8. Lentil, Miso, Kale and Seaweed Soup
This Lentil Miso Kale Soup with Nori is sure to warm you up and provide you with a hearty meal. It’s high in fiber and also contains carrot, ginger, and cabbage, and has an aromatic and earthy flavor. For faster cooking, use red or yellow lentils. If you have time to cook them longer, use brown or green lentils for more texture.
Once the soup is done, add the miso paste and stir until combined. Top with nori strips and enjoy!
Nutritional value per serving:
- Calories: 217
- Protein: 14 grams
- Fat: 1g
- Carbohydrates: 39 grams
- Fiber: 8 grams
Include fiber-rich foods in your diet for healthy weight loss
If you’re struggling to maintain a healthy weight, you know how important eating right is. A fiber-rich diet at breakfast, lunch, and dinner can support your weight loss goals while providing your body with quality nutrients. Try any of these eight recipes that taste great and increase your daily fiber intake.
For more tips on losing weight, check out these high-fiber soups and other inspiration on MyFitnessPal. We’ve got more delicious high-fiber recipes in the MyFitnessPal app, where you can also track your calories, macronutrients, sleep, and other health metrics to help you achieve your weight loss goals.
