When people start a weight-loss journey, they often worry that cutting calories will leave them hungry and irritable. And being hangry (aka, hungry and angry) isn’t fun for anyone.
But, when you eat the right foods, that doesn’t have to be the case. Enter: fiber. If you’re having trouble achieving your goals, you could find success with high-fiber meals that support weight loss.
Can You Lose Weight on a High-Fiber Diet?
Yes, it’s possible. “Fiber makes you feel fuller for longer. So, when you optimize your fiber intake, you may eat less food simply because you’re not hungry,” explains Joanna Gregg, a dietitian who works with MyFitnessPal.
Along with slowing your digestion, fiber can help regulate hunger by its effect on two key hunger hormones: ghrelin and leptin.
The body’s fat cells make leptin. This hormone tells your brain how much energy you’ve stored. High leptin levels mean you’re full. Low leptin levels signal to your brain that it’s time to eat.
When your stomach is satisfied, it doesn’t release ghrelin. Low ghrelin means high leptin (you feel full), while low leptin means high ghrelin (you feel hungry).
When ghrelin is high, your brain picks up hunger signals, ultimately causing hunger pangs.
High-fiber foods can regulate ghrelin levels so you don’t feel hungry.
Gregg adds, “Along with feelings of fullness, fiber slows down sugar absorption. By reducing the sugar your body absorbs, fiber helps you balance your blood sugar levels and avoid unpleasant spikes and drops.”
Stabilizing your blood sugar level can help you feel less hungry between meals and reduce cravings, ultimately supporting your weight loss efforts.
What Happens When You Eat High-Fiber Food?
Fiber-rich foods have wide-ranging benefits. Gregg says that sufficient fiber intake may:
Carcinogens are substances that can cause cancer by damaging the cells in our bodies. They can be found in things like tobacco smoke, air pollution, and certain types of radiation. Over time, exposure to carcinogens can lead to changes in our cells that may result in cancer.
But research shows that many Americans don’t get enough fiber in their daily diet. The fiber daily recommendation ranges from 25 to 38 grams per day, but many people never get more than 15 grams.
8 High-Fiber Meals for Weight Loss That Will Keep You Satisfied
As you now know, fiber containing meals can be a delicious way to meet your nutrition goals. The trick is finding the best recipes that are high in fiber and don’t skimp on taste.
Here are eight of Gregg’s favorite fiber-rich recipes. They’re flavorful and will keep you satisfied until your next meal.
1. Red lentil tagine with pistachios
Do you love the warm fragrances of Moroccan spices? You’ll want to make time for this Red Lentil Tagine With Pistachios. Full of fiber-rich red lentil, sweet potatoes, and crunchy pistachios, this dish is sure to satisfy your hunger and delight your taste buds. It features a flavorful mix of spices, including cinnamon, cumin, turmeric, and paprika.
After cooking the lentils and sweet potato, add the spices and simmer until thickened. Top with the chopped pistachios, and savor this healthy, high-fiber meal.
Nutritional value per serving:
- Calories: 417
- Protein: 19 g
- Fat: 5 g
- Carbohydrates: 77 g
- Fiber: 22 g
- Sugar: 17 g
2. Mediterranean salad with crispy chickpeas
Crisp salads are the perfect side dish, and you can make them a complete meal with the right amount of dietary fiber and proteins. This Mediterranean Salad With Crispy Chickpeas recipe has a base of salad greens packed full of vitamins A and K, along with other trace nutrients. Mixed with the greens, quinoa adds a healthy dose of fiber and protein to keep you full and mentally focused.
This easy recipe uses roasted chickpeas for additional fiber. For quick meals during the week, prepare the quinoa and chickpeas ahead of time. Toss everything together and drizzle with lemon juice and hummus dressing. Add pita chips and enjoy.
Nutritional value per serving:
- Calories: 275
- Protein: 10 g
- Fat: 8 g
- Carbohydrates: 42 g
- Fiber: 11 g
- Sugar: 5 g
3. Pea pesto pasta
If you’re craving better-for-you pasta, this Pea Pesto Pasta dish is sure to hit the spot. From the fiber-rich peas to the healthy fats and omega-3s in walnuts, this vegetarian meal will fill you up with nourishing, long-lasting energy. Whole wheat pasta is also a good source of fiber. You could also switch to black bean or quinoa pasta and still get plenty of dietary fiber in your meal.
Once you’ve made the pasta, blitz the other ingredients in a food processor to create the pesto. This aromatic sauce is rich in sweet basil and walnuts and accented with robust garlic. You can adjust the number of cloves to suit your palate.
Nutritional value per serving:
- Calories: 466
- Protein: 21 g
- Fat: 20 g
- Carbohydrates: 54 g
- Fiber: 10 g
- Sugar: 5 g
4. Sheet pan kung pao cauliflower steaks
It’s time to get your cauliflower in steak form. With this Sheet Pan Lung Pao Cauliflower Steak recipe, you’ll enjoy plenty of dietary fiber and a sweet and spicy kick from the kung pao sauce.
To make the cauliflower steaks, slice the cauliflower into half-inch thick pieces and glaze with safflower or olive oil.
Blend the sauce in a separate bowl and coat the steaks and bell peppers. Then, bake and finish it off with punchy cilantro and green onion. You can serve with delicious, fluffy quinoa or bulgur for even more fiber.
Nutritional value per serving:
- Calories: 179
- Protein: 8 g
- Fat: 9 g
- Carbohydrates: 22 g
- Fiber: 6 g
- Sugar: 11 g
Fun fact: You can explore and save over 2,000 recipes in the MyFitnessPal app.
5. Baked falafel with shaved cucumber salad and tahini dressing
Get your fill of fiber and protein with this recipe for Baked Falafel With Shaved Cucumber Salad and Tahini Dressing. Instead of deep frying, you’ll bake these falafels and enjoy a healthier version of this staple food. To get a full meal, pair these falafels with a crisp cucumber salad, pita bread, and cauliflower rice for extra fiber.
Chickpeas are full of fiber and protein, while the fresh salad gives you plenty of vitamins. You can also save time by prepping the falafels earlier in the week. Top with fresh tahini dressing and a tangy yogurt dip.
Nutritional value per serving:
- Calories: 457
- Protein: 12 g
- Fat: 31 g
- Carbohydrates: 33 g
- Fiber: 8 g
- Sugar: 7 g
6. Instant pot butternut squash and white bean chili
Looking for ways 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 deliciously creamy texture and offer plenty of fiber, potassium, and protein. Poblano peppers give a touch of heat, while butternut squash adds more fiber and vitamin C. To ensure an even cooking time and soft texture, make sure to soak the beans overnight. Once you’ve made a batch, store the leftovers. Then, you’ll have a quick, healthy meal when you’re crunched for time.
Nutritional value per serving:
- Calories: 265
- Protein: 14 g
- Fat: 6 g
- Carbohydrates: 42 g
- Fiber: 9 g
- Sugar: 4 g
7. Egg white quinoa bowl with veggies
To fuel your day, reach for this Egg White Quinoa Bowl With Veggies recipe. Quinoa is packed full of fiber and protein, giving you plenty of energy and keeping your appetite satisfied. Along with quinoa, this dish has a rich medley of fresh veggies — including zucchini, snap peas, and spinach.
First, you’ll want to make the quinoa and create the dressing. Then, fill a bowl with fluffy quinoa and layer on an assortment of these nutrient-packed vegetables. Drizzle with tangy-sweet dressing and top with the egg and parmesan cheese.
Nutritional value per serving:
- Calories: 301
- Protein: 15 g
- Fat: 12 g
- Carbohydrates: 35 g
- Fiber: 5 g
- Sugar: 5 g
8. Lentil-miso kale soup with nori
This Lentil-Miso Kale Soup With Nori is sure to warm you up and give you a hearty, filling meal. Full of fiber, it also has carrots, ginger, and cabbage for an aromatic and earthy flavor. For a quicker cook, use red or yellow lentils. If you have time to cook a little longer, use brown or green lentils for more texture.
Once the soup is cooked, add miso paste and stir until blended. Top with nori strips and enjoy!
Nutritional value per serving:
- Calories: 217
- Protein: 14 g
- Fat: 1 g
- Carbohydrates: 39 g
- Fiber: 8 g
Include Fiber-Rich Foods in Your Diet for Healthy Weight Loss
If you’re working toward a healthy weight, you know how important the right diet can be. A fiber-rich diet for breakfast, lunch, and dinner supports your weight loss goals and gives your body excellent nutrition at the same time. Try any of these eight recipes that taste great and increase your daily fiber intake.
For more tips on weight loss, check out inspiration like these high-fiber soups on MyFitnessPal. We have more delicious high-fiber recipes in the MyFitnessPal app, where you can also track your calories, macronutrients , sleep and other health markers to help you reach your weight loss goals.
