Foods That Do the Weight-Loss Work for You

For many, it's a fact of life that gaining weight is easy, but losing weight is hard. But here's another fact: Eating high-fiber foods helps you feel full longer, so you eat less and potentially lose weight. In a 2023 study published in the Frontiers in Nutrition, researchers found a strong association between increased fiber intake and weight loss, as well as a greater sense of self-efficacy.

According to the 2020-2025 Dietary Guidelines for Americans, over 90% of women and 97% of men don't eat enough fiber. If you're among the majority lacking fiber and trying to ramp up your fiber intake, take it slow so your body has time to adjust. And be sure to drink plenty of water to help prevent all that fiber from backing you up.

Here are six high-fiber foods plus some easy ways to use them to help you achieve your weight loss goals.

1. Whole-Wheat Pasta

Pictured Recipe: Hearty Minestrone

With about 5 grams of fiber per 1-cup serving, per the USDA, whole-wheat pasta helps you stay full and satisfied. Consuming whole-grain fiber has been linked to a lower risk of diabetes, heart disease and even some cancers.

Sneak it in: Whole-wheat pasta has a heartier flavor than regular. If you're not ready to make a complete switch, try mixing whole-wheat pasta with white pasta and serve it with your favorite sauce.

More best bets: Oat bran, barley, quinoa.

2. Lentils

Pictured Recipe: Roasted Root Veggies & Greens over Spiced Lentils

This versatile (and cheap!) little legume packs a punch with fiber (16 grams per 1-cup serving, per the USDA), plus protein, iron and other nutrients. Compared to many animal-based proteins, legumes, including lentils, have fewer calories and fat and are packed with antioxidants and micronutrients.

Sneak them in: Try adding lentils to your favorite soups and stews (just be careful not to overcook them because you'll end up with mush). They're great in veggie burgers, too.

More best bets: Split peas, black beans, chickpeas.

3. Artichokes

Pictured Recipe: Artichokes with Lemon & Dill

Supplements made from artichoke extract have gotten some weight-loss buzz. But beware: There's no real evidence they work. Instead, skip the supplements and make friends with the real thing. Low in calories and high in fiber (10 grams per 1-cup serving of cooked artichoke hearts, per the USDA)—plus iron, vitamin C and other nutrients—artichokes are a great choice for healthy weight loss.

Sneak them in: Jazz up a spinach dip or your favorite spaghetti sauce with chopped cooked artichokes. Use frozen instead of canned to save on sodium.

More best bets: Broccoli, cabbage, avocados.

4. Raspberries

Pictured Recipe: Muesli with Raspberries

As if you needed another reason to love raspberries, here's one more: One cup delivers 8 grams of fiber, per the USDA, which is more than any other berry. They also have a whopping 54% of your daily vitamin C.

Sneak them in: Enjoy fresh raspberries all by themselves, to garnish a fruity drink or top your morning yogurt or cereal. Frozen raspberries are great for smoothies.

More best bets: Blackberries, pears, mangoes.

5. Chia Seeds

Pictured Recipe: Cocoa-Chia Pudding with Raspberries

With 10 grams of fiber per 1-ounce serving (about 2 tablespoons, per the USDA), chia seeds are tiny but mighty. Just one serving delivers 40% of your total daily recommended fiber. They also pack protein, calcium, magnesium and other minerals—all for under 150 calories.

Sneak them in: Add chia seeds to pancakes, waffles or oatmeal to give your breakfast a healthy fiber boost.

More best bets: Flaxseed and sunflower seeds.

6. Almonds

Pictured Recipe: Cranberry-Almond Granola Bars

Talk about a nutrient powerhouse. One handful of almonds (about 23 almonds) has almost 4 grams of fiber, per the USDA, plus protein, calcium and iron. A 2021 review published in Nutrients suggests that consuming around 1/4 cup of almonds each day may decrease LDL ("unhealthy") cholesterol and heart disease risk.

Sneak them in: Sprinkle slivered almonds over fresh fruit, yogurt or a green salad for extra crunch. Just be mindful of serving sizes. Like all nuts, almonds are high in calories.

More best bets: Pistachios, pecans, peanuts.