14 High-Fiber Nutrition Foods That Can Help You Lose Weight

Bran cereal

3/4 cup, 81 calories, 14.3 grams fiber
Bran cereal can pack quite the fiber punch in less than one cup, so you might want to bust out the scale or measuring cup to portion out your breakfast.

Sprinkle over 2-percent Greek yogurt or plain yogurt, and top with fresh berries for a nutrient-dense way to start your day.

Keep in mind that cereal is a processed food, so search for varieties with short, clean-ingredient lists — sprouted grains are a great bonus (Ezekiel makes sprouted versions).

Chia seeds

1 ounce, 138 calories, 9.8 grams fiber
This superfood has garnered a lot of attention for the past few years — and for good reason. Chia seeds contain all nine essential amino acids (including ones that we can’t produce on our own) that are necessary for building muscle, plus a load of calcium, potassium, and phosphorous.

They’re easy to add to smoothies, yogurt, oatmeal, salads, and many other foods. You can even make them into chia pudding.

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