High-Fiber Fruits and Vegetables

Losing weight is a difficult endeavor for many, especially for those who eat unhealthy 
foods like meat and dairy. Consuming fresh fruits and vegetables, along with a positive 
mindset and regular exercise, is often the best option to solve weight loss issues. With 
this in mind, becoming a vegan is not only good for the environment and animal welfare, 
but other amazing benefits support health and weight loss.  
 
How Do High-Fiber Fruits and Vegetables Aid in Weight Loss? 
 
Every fruit and vegetable contains fiber. The seeds, membranes and skin have the 
highest concentration of fiber. It’s easier to lose weight by consuming fiber-rich foods 
because a person’s diet will contain fewer calories plus it helps you to feel much fuller. 
Other than this important benefit fiber doesn’t burn fat or perform any other particular 
function. By choosing fiber-rich fruits and vegetables instead of unhealthy foods which 
are harmful to the body, those hunger pangs will most likely occur less often. After fiber 
is consumed and the stomach is filled, the receptors that are stimulated communicate to 
the brain to finish eating. Supplements aren’t considered a good source of fiber 
compared to fresh foods. 
 
Fiber is a carbohydrate which doesn’t make the blood sugar rise. Besides being found 
in fruits and vegetables, it’s also found in whole grains. In order to maintain a healthy 
weight or just lose those dreadful extra few pounds, 38 grams of fiber should be 
consumed daily by men. 25 grams of fiber daily may be sufficient for women under the 
age of 50. 
 
List of Fruits and Vegetables High in Fiber: 
 
Fruits: Blackberries, figs, raspberries, mangoes, guava, persimmon, strawberries, 
bananas, oranges, apples, kiwi, pomegranate seeds, pears, grapefruits, coconuts, 
kumquats, apricots, blueberries, boysenberries, casaba melon, cantaloupe, watermelon, 
tangerines, strawberries, tamarind, starfruit, cherries, quince, rhubarb, plums, plantain, 
pineapple, peaches, passion fruit, papaya, nectarine, oranges, lemon, lime, grapes, 
honeydew melon, currants, cranberries, clementine, and cherimoya .  
 
Vegetables: (Dark-colored vegetables usually have higher amounts of fiber.) parsnips, 
brussel sprouts, carrots, avocados, edamame, roasted acorn squash, artichokes, beets, 
split peas, broccoli, Swiss chard, collard greens, potatoes, zucchini squash, white 
mushrooms, romaine lettuce, red cabbage, portobello mushrooms, parsley, onions, 
okra, leeks, mustard greens, kale, green onions, lettuce, greenbeens, eggplant, corn, 
chili peppers, cauliflower, bok choy and bell peppers. 
 
Foods high in fiber have many other benefits including lowering the risk of developing 
high blood pressure, cancer and heart attacks. For those who have trouble with fiber 
consumption or constipation, supplements may be a better option. A trusted doctor may 
be a safe choice and a great source of information for individuals in this instance.

