If you’re trying to lose weight without constantly feeling hungry, dietitians say increasing your fiber intake may be one of the smartest things you can do in 2026. High-fiber foods help slow digestion, stabilize blood sugar levels, and keep you fuller for longer—all of which can make healthy eating feel far more sustainable.
From antioxidant-rich berries to protein-packed legumes and trendy ancient grains, nutrition experts say certain fiber-rich foods deserve a permanent spot in your routine this year. Not only can they support digestion and gut health, but they may also help reduce cravings and overeating throughout the day.
Ahead, health experts share nine high-fiber foods women should be eating more of to support weight loss, improve fullness, and boost overall wellness.
The Difference Between Dragging Through Your Day And Feeling Great On Your Feet? These Arch Support Insoles
1. Flaxseeds
Soraya, a fat loss coach who shed over 25 pounds, says these tiny seeds pack a serious punch. Just a tablespoon of flaxseeds delivers both soluble and insoluble fiber, which helps regulate digestion and keeps you feeling full. They’re easy to sprinkle into smoothies, oatmeal, or even baked goods without changing the flavor of your meals.
2. Chia Seeds
Chia seeds expand in liquid, forming a gel-like consistency that slows digestion and curbs appetite. Just two tablespoons provide nearly 10 grams of fiber. Soraya recommends mixing them into overnight oats, chia pudding, or even tossing them into a protein shake.
3. Blackberries
Naturally sweet and loaded with antioxidants, blackberries are one of the highest-fiber fruits out there. A single cup has about 8 grams of fiber, making it the perfect snack or yogurt topper to satisfy a sweet tooth while supporting weight loss.
4. Lentils
Lentils are a powerhouse for both fiber and protein, which makes them extra filling. They’re perfect for soups, stews, or grain bowls. Soraya notes that they’re also inexpensive, making them an easy staple for anyone trying to lose weight on a budget.
5. Brussels Sprouts
These cruciferous veggies are rich in fiber and packed with vitamins that support overall health. Roasting Brussels sprouts with a little olive oil brings out their natural sweetness while giving you a satisfying side dish that won’t derail your goals.
6. Avocado
Unlike most fruits, avocado is rich in both fiber and healthy fats, making it an ideal addition to meals that need a satiety boost. Adding half an avocado to toast, salads, or bowls can keep you satisfied for hours.
7. Whole Grains
Instead of refined carbs, Soraya recommends opting for whole grains like quinoa, brown rice, or oats. They provide slow-digesting fiber that stabilizes blood sugar levels and keeps you full between meals—key for sustainable fat loss.
8. Farro
This ancient wheat grain is making a comeback—and for good reason. "Farro is a grain that is high in protein and fiber. It is a wheat grain that has a nutty flavor and is another excellent plant-based protein option. It can easily be mixed with beans or lentils for a delicious topping," Laura M. Ali, a registered dietitian and a culinary nutritionist, says. "Just ¼ cup of farro has 6 g of protein and 3 g of fiber."
9. Edamame
Edamame, the young, green soybeans often served as a snack or appetizer in Asian cuisine, are a fiber powerhouse. They contain both soluble and insoluble fiber, which can support smoother digestion. "Approximately 17 grams of protein and 8 grams of fiber are found in one cup of cooked edamame. These beans are also immature, so they contain more vitamin K and vitamin B9 than mature soybeans," says dietitian Destini Moody. She adds, "Edamame is one of those foods that contains both types of fiber, soluble and insoluble, so it’s excellent at helping with smoother digestion. "
