8 High-Fiber Meals that Support Weight Loss

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:

Help improve digestion, promoting regular bowel movements and overall gastrointestinal health
Reduce the risk of developing heart disease and lower cholesterol levels
Regulate and enhance the bacteria in your gut, which may help prevent inflammation and boost the immune system
Improve sleep quality, helping you achieve deeper sleep and wake up less often
Bind carcinogens and other toxins, preventing them from causing harm

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.