10 High Fiber Foods I Ate Every Week To Lose 15 Pounds WITHOUT Counting Calories

I ate these high fiber foods everyday and lost a lot of weight without counting a single calorie or feeling hungry. Grab the full list here!

Earlier this year I had my second baby, Jack. After losing the initial “weight” a few weeks post-birth (water, placenta, etc.), I had about 15 pounds of extra body fat from pregnancy.

I know what you’re thinking — but you’re breastfeeding! Weight loss is sooooo easy when you’re breastfeeding! That might be the case for some, but it’s definitely is not the case for me.

After my first baby, I thought weight loss would be literally effortless because I was breastfeeding. But I’m one of those people that nursing actually makes weight loss harder. You can read my previous weight loss experience postpartum HERE.

And with Jack (my second baby) I have been SO much more hungry, making fat loss pretty difficult.

That is… until I started to drastically up my fiber.

Paired with eating high protein, high fiber was the last piece of the puzzle for me to quite literally have effortless fat loss. Protein would raise my satiety hormones and fiber turned on the stretch mechanism in my stomach. This combo made me feel so full and so satisfied that I didn’t even have to think about weight loss or counting calories… it just happened!

So today I’m sharing the 10 high fiber foods I ate that made my 15 pound fat loss journey effortless.

A quick thing to remember: High fiber really only works when paired with higher protein. Checkout my note at the end of this article for the full details.

Chia Seeds

I’ve always eaten chia seeds, but I made sure to have these daily during my fat loss journey. Chia seeds have about 7 grams of fiber per 2 tablespoon serving. They’re also rich in anti-inflammatory omega-3 fats. In research, chia seeds have been found to reduce waist circumference (belly fat), blood pressure, and CRP (a marker of inflammation).

You can add chia seeds to smoothies, yogurt bowls, oatmeal, or even your water. But my favorite way to eat chia seeds lately has been in my High Protein Overnight Oats recipe. It’s packed with 47 grams of protein and 13 grams of fiber. Plus, you can prep a full week of breakfasts in 5 minutes.

High Protein Overnight Oats Recipe

Edible Basil Seeds

Yes, basil seeds. These can be used in the same exact way as chia seeds but edible basil seeds have slightly different benefits. They have double the fiber and no lectins, making it a better option than chia seeds when you’re trying to really ramp up your fiber intake.

On days that I knew I would be lower in fiber with my other meals, I would make my high protein overnight oats recipe with edible basil seeds instead of chia seeds. This one swap would take my breakfast from 13 grams of fiber to about 20.

Your next thought is probably, “if they’re so much higher in fiber, why not use them all the time”? The main reason is that they’re quite a bit more expensive than chia seeds. But if you’re super sensitive to lectins or need much higher levels of fiber, then edible basil seeds could be worth it.

This is the brand of edible basil seeds I used.

Berries

Strawberries, raspberries, blackberries, and blueberries are all pretty low in sugar and tend to have much higher levels of fiber than other fruits. This combo makes it ideal for an effortless, zero calorie counting weight loss journey.

My favorite is raspberries. I love how they’re slightly tart and super satiating. One cup has 7 grams of fiber with only 7 grams of sugar! Pair that with the high protein overnight oats recipe and you’ll feel UBER satisfied.

Cacao Nibs

Cacao is the raw, unsweetened form of chocolate and it’s surprisingly high in fiber. Just one ounce has 9 grams of fiber. It’s also an incredible source of antioxidants which is an important element to heart health.

I use cacao nibs in my high protein overnight oats, but these are other favorite recipes of mine using cacao:

• Pumpkin Protein Pancakes; Super high protein and zero added sugar.
• Almond Butter Recovery Protein Smoothie; Just a few ingredients for a quick smoothie.
• No-Bake Grain-Free Granola; The perfect topping to greek yogurt bowls.

Black Beans

This was a game changer! I’ve always eaten legumes but I took a bit of a break from them the last year or so. When I re-added these back in, my hunger plummeted. Beans are insanely high in fiber with 18 grams in just 1 cup. They’re also considered low glycemic load (meaning it won’t spike your blood sugar) at 1 cup servings.

I made taco bowls, chili, poblano beans, breakfast tacos… any way you could eat black beans, I did it!

To prevent bloating and reduce anti-nutrients naturally found in beans, I like to cook them from scratch. It’s really easy, saves money, and can be done in bulk to save time.

Grab my recipe for homemade beans here.

Avocado

I consider avocados part of the “fiber fat” family. These are foods that are high in both healthy fats and fiber. Chia seeds and edible basil seeds also fall into this category. Fat is another type of food that we need to eat to prevent hunger because it raises a satiety hormone called CCK. When we properly balance protein, fat, and fiber, it can stop hunger, reduce cravings, and prevent the urge to snack.

I like to add avocado as a topping to chili or I’ll make guacamole and add it to eggs or burrito bowls.

Cauliflower

Cauliflower isn’t necessarily the highest fiber food, but it does add about 4 grams per 2 cup serving. It’s also an excellent low glycemic load swap to white rice. When I’m working toward a weight loss goal, I focus on primarily eating low glycemic load carbs. This helps to stabilize blood sugar levels and prevent cravings while losing weight.

I share my exact meal combining strategy, as well as when it’s important to eat starchy carbs (like sweet potatoes) in my Body Recomposition Program. It’s the meal plan I personally used to lose 20 pounds after my first baby and the same tips I used during my second postpartum weight loss journey.

Chickpeas

Another favorite from the legume family! Chickpeas are a little lower in fiber than black beans (12 grams per 1 cup), but still super high. I like making crispy spiced chickpeas to munch on with my meal instead of chips. They’re also a flavorful and healthy swap to croutons in salads. The recipe can be found in my Body Recomposition Program.

Carrots

I felt like I was re-living my childhood by munching on baby carrots! Anyone else grow up with parents who only served you carrots and hummus as a snack instead of chips?! Ten baby carrots have 2 grams of fiber, so it’s not the highest fiber food, but it all adds up! Especially when you consider that baby carrots are a nourishing and healthy side snack to your lunch.

I like to pair baby carrots with Primal Kitchens Ranch Dressing (zero sugar). So much nostalgia!

Lentils

Another legume! Even though lentils have less fiber than black beans (12 grams per cup), I feel even more full when I eat lentils. My favorite types are black and french green lentils. They’re smaller and make a tasty topping to arugula salads.

I like to mix cooked french green lentils with feta cheese, lemon juice, olive oil, and salt before mixing it with arugula and hard boiled eggs for a satisfying and effortless lunch.

Conclusion

Eating more fiber can make weight loss way easier by stretching the stomach and signaling the brain that you’re full and satisfied. It’s also incredible for supporting a healthy gut microbiome and reducing inflammation in the gut.

But it’s important to not make the mistake of upping your fiber without eating enough protein or drinking enough water. If you up your fiber without drinking more water, this can result in some pretty serious constipation. On top of that, if you don’t maintain protein in your meals, you can lose muscle and slow your metabolism, ultimately making weight re-gain a lot easier.

Moral of the story: balance healthy high fiber foods (like the ones on this list!) with high quality sources of protein and fat to support effortless fat loss and a nourished body.

Studies

Benefits of Chia Seeds