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

Chickpeas

1/2 cup, 176 calories, 8 grams fiber
These beige beans got their claim to fame from the snack world. Craving a creamy dip? Nosh on crudite dunked in homemade hummus (this avocado hummus and black bean hummus are awesome as well when you want a slight break from tradition).

Or pop crispy baked chickpeas in your mouth when you crave something crunchy and a bit salty, but don’t want to give in to fried potato chips or overly salty pretzels.

Blackberries

1 cup, 127 calories, 8 grams fiber
Full of potassium, vitamin A, calcium, and vitamin K, blackberries are a relatively low-sugar fruit (only 7 grams per one-cup serving) to add to smoothies, dot on top of healthy desserts, mash into plain yogurt, or snack on by the handful.

If you want a savory way to serve them, try this blackberry spinach salad, and if you want a recipe to satisfy your sweet tooth, try this mixed berry crumble.

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