High fiber foods

Top 10 Fiber-Rich Foods (That Actually Help With Fat Loss, Digestion & Sugar Control)

Daily fiber target for most adults = 25–35 g/day

✅ 1. Chia Seeds

• Fiber: ~10 g per 2 tbsp

• Best for: Blood sugar control, constipation, fullness

• High in soluble fiber

✅ 2. Flaxseeds

• Fiber: ~8 g per 2 tbsp

• Best for: Gut health, hormones, regular motion

• Mix of soluble + insoluble fiber

✅ 3. Oats

• Fiber: ~4–5 g per ½ cup (raw)

• Best for: Cholesterol, stable energy

• Rich in beta-glucan (soluble fiber)

✅ 4. Chickpeas (Chana)

• Fiber: ~6–7 g per 1 cup cooked

• Best for: Satiety, PCOS, fat loss

• Balanced soluble + insoluble

✅ 5. Rajma / Kidney Beans

• Fiber: ~7–8 g per 1 cup cooked

• Best for: Long-lasting fullness, insulin control

✅ 6. Avocado

• Fiber: ~10 g per medium avocado

• Best for: Gut, hormones, skin

• Also rich in healthy fats

✅ 7. Pear / Apple (with peel)

• Fiber: ~4–6 g per fruit

• Best for: Digestion, sugar control

• High in pectin (soluble fiber)

✅ 8. Sweet Potato

• Fiber: ~4 g per medium

• Best for: Energy + digestion balance

• Great for people with weak gut

✅ 9. Vegetables (per 1 cup cooked)

• Broccoli → ~5 g

• Carrots → ~4 g

• Spinach → ~4 g

• Best for: Gut motility, detox, volume eating

✅ 10. Quinoa / Millets

• Fiber: ~5 g per cup cooked

• Best for: Fat loss, diabetes, PCOS

• Better than white rice for satiety

🧠 Now Let’s Understand Fiber Simply

There are two types of fiber, and both are essential:

✅ 1. Soluble Fiber

🔹 What it does:

• Forms a gel in your gut

• Slows digestion

• Controls blood sugar

• Reduces cholesterol

• Keeps you full for longer

🔹 Best sources:

• Chia seeds

• Oats

• Fruits (apple, pear)

• Beans & lentils

• Psyllium husk (Isabgol)

👉 Soluble fiber = fat loss + diabetes + hypoglycaemia friendly

✅ 2. Insoluble Fiber

🔹 What it does:

• Adds bulk to stool

• Improves gut movement

• Prevents constipation

• Cleans the digestive tract

🔹 Best sources:

• Vegetable peels

• Whole grains

• Nuts and seeds

• Raw vegetables

👉 Insoluble fiber = fast digestion + gut cleaning

⚖️ The Big Mistake Most People Make

They eat:

• ❌ Only fruits & oats (too much soluble)

• ❌ Or only raw salads (too much insoluble)

But the body needs a balance of both.

✅ Best Fiber Combination (Perfect for Clients)

A perfect fiber-rich day includes:

• ✅ Chia/flax (soluble)

• ✅ Oats or quinoa (mixed)

• ✅ Vegetables (insoluble)

• ✅ Fruit (soluble)

• ✅ Beans/lentils (mixed)

That’s how you hit:

✅ 30+ g fiber

✅ Stable blood sugar

✅ Flat belly

✅ Better gut

✅ Better fat loss

⚠️ Important Coaching Note

Increasing fiber suddenly can cause:

• Gas

• Bloating

• Discomfort

So always:

✅ Increase gradually

✅ Drink enough water

✅ Add protein with fiber meals

💬 Final Coach Message

“Fiber is not just about digestion —

it is aboutblood sugar control, fat loss, gut health, and hunger control.”

🏆 Top High-Fiber Fruits (Per 100 g)

FruitFiber (g)Why It’s Powerful

✅ Raspberry6.5–7 gGut health, blood sugar control, fat loss

✅ Guava (with seeds & peel)5–6 g

Constipation relief, PCOS, diabetesApple (with peel)2.4 gMild fiber, good for beginnersPear (with peel)3.1 gGentle digestionOrange2.4 gHydration + vitamin CBanana2.6 gEnergy, but not very high fiberPapaya1.7 gEasy digestionWatermelon0.4 gHydration, almost no fiber

🧠 Why Guava & Raspberry Are “Elite” Fiber Fruits

✅ Soluble Fiber

• Slows digestion

• Controls blood sugar

• Improves insulin sensitivity

• Keeps you full longer

✅ Insoluble Fiber

• Adds bulk to stool

• Prevents constipation

• Improves gut movement

🔹 Guava and raspberry contain BOTH soluble + insoluble fiber

That’s why they work for:

• ✅ Fat loss

• ✅ Diabetes

• ✅ PCOS

• ✅ Constipation

• ✅ Hypoglycaemia (when paired with protein)

⚠️ Why People Still Don’t Lose Fat Despite “High-Fiber Fruit”

Because they:

❌ Eat fruit alone → sugar spike

❌ Add it to smoothies with honey/dates

❌ Overeat fruit assuming “it’s healthy”

❌ Don’t pair it with protein or fat

✅ Correct way:

• Guava + nuts

• Guava + egg

• Raspberry + yogurt/protein

This keeps glucose stable and prevents cravings.