High-fiber foods that help you lose weight

What is fiber? - We all know that we should include fiber in our diets, but do we really know what it is or where it comes from? According to website Dr. Axe, fiber "is part of the cellular wall" of fruits, vegetables, and grains. It also increases the digestive function, as it "is responsible for quickly moving foods through the digestive tract."

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Recommended dose - Women (daily): 25 g of fiber. /
Men (daily): 35–40 g of fiber.

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High-fiber foods - Dr. Axe has compiled a list of high-fiber foods that you should be including in your diet. Click through the following images to see more.

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Quinoa - Total fiber: 5.2 g of fiber per one cup cooked (185 g). /
Nutrients: Iron, vitamin B6, magnesium, potassium.

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Avocado - Total fiber: 10.1 g per cup (150 g). /
Nutrients: Vitamin C, vitamin E, vitamin B6, folate, vitamin K, potassium.

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Berries - Total fiber (raspberry): 8 g of fiber per cup (123 g). /
Nutrients (raspberry): Vitamin A, vitamin C, vitamin E, vitamin K, folate. /
Total fiber (blackberry): 7.6 g of fiber per cup (144 g). /
Nutrients (blackberry): Vitamin C, vitamin K, omega-6 fatty acids, potassium, magnesium, manganese.

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Nuts - Total fiber (almonds): 11.6 g of fiber per cup (95 g). /
Nutrients (almonds): Protein, vitamin E, manganese, magnesium, riboflavin, omega-6 fatty acids. /
Total fiber (walnuts): 7.8 g of fiber per cup (117 g). /
Nutrients (walnuts): Protein, manganese, copper, omega-6 fatty acids, omega-3 fatty acids, folate, vitamin B6, phosphorus.

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Okra - Total fiber: 2 g per half cup (80 g). /
Nutrients: Vitamins A, C, K; riboflavin, thiamine, niacin, calcium, iron, phosphorous, zinc, protein.

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Peas - Total fiber: 8.8 g per cooked cup (160 g). /
Nutrients: Vitamin C, vitamin K, vitamin B6, thiamine, manganese, folate, vitamin A, protein.

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Coconut - Total fiber: 7.2 g per cup (80 g). /
Nutrients: Manganese, omega-6 fatty acids, folate, selenium.

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Black beans - Total fiber: 15 g of fiber per cup (172 g). /
Nutrients: Protein, thiamine, magnesium, manganese, phosphorus, folate.

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Asian pears - Total fiber: 9.9 g per medium pear (275 g). /
Nutrients: Vitamin C, vitamin K, omega-6 fatty acids, potassium.

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Split peas - Total fiber: 16.3 g of fiber per cup (196 g). /
Nutrients: Protein, thiamine, folate, manganese, omega-3 fatty acids, omega-6 fatty acids.

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Figs - Total fiber: 1.9 g per large fig (64 g). /
Nutrients: Pantothenic acid, potassium, manganese, copper, vitamin B6.

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Lentils - Total fiber: 15.6 g of fiber per cup (198 g). /
Nutrients: Protein, iron, folate, manganese, phosphorous.

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Chia seeds - Total fiber: 10.6 g per ounce (28 g). /
Nutrients: Protein, calcium, phosphorus, manganese, omega-3 fatty acids, omega-6 fatty acids.

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Acorn squash - Total fiber: 9 g of fiber per cup (205 g). /
Nutrients: Vitamin C, thiamine, potassium, manganese, vitamin A, vitamin B6, folate, magnesium.

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Turnips - Total fiber: 3.1 g of fiber per cup (156 g). /
Nutrients: Vitamin C, calcium, magnesium, potassium.

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Chickpeas - Total fiber: 12.5 g of fiber per cup (164 g). /
Nutrients: Protein, copper, folate, manganese, omega-6 fatty acids, omega-3 fatty acids.

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Artichokes - Total fiber: 10.3 g of fiber per medium artichoke (120 g). /
Nutrients: Vitamins A, C, E, B, K; potassium; calcium; magnesium; phosphorous.

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Lima beans - Total fiber: 13.2 g of fiber per cup (188 g). /
Nutrients: Copper, manganese, folate, phosphorous, protein, vitamin B2, vitamin B6.

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Brussels sprouts - Total fiber: 4 g of fiber per cup (156 g). /
Nutrients: Vitamins C, K, B1, B2, B6; folate, manganese.

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Flaxseeds - Total fiber: 2.8 g of fiber per tablespoon of whole flaxseeds (10 g). /
Nutrients: Protein, thiamine, manganese, phosphorus, magnesium, copper, omega-3 fatty acids. /
Continue flicking through the gallery for fiber-reach meals inspiration!

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High-fiber meal ideas - Green smoothie: make sure you add as many leafy greens as possible as they pack loads of fiber and protein, making this a great way to wake the body up and start the morning!

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High-fiber meal ideas - Oven-baked salmon with vegetables: let the salmon and veggies cook in the same baking dish so all the yummi flavors combine.

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High-fiber meal ideas - Lentil and tomato salad: a great lunch idea for when you're craving something tasty yet light.

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High-fiber meal ideas - Grilled chicken and quinoa: a dish that you can easily prepare at home and bring to work—it'll keep you full and awake for a good few hours!

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High-fiber meal ideas - Black bean and avocado wrap: these delicious wraps are easy to make, which makes them especially great for when you have guests over.

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High-fiber meal ideas -

Grilled artichokes: these wonderful veggies work brilliantly as both a light dinner or as a starter.

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