In recent years, obesity has become a global epidemic. Although it is related to many factors, obesity is majorly a result of unhealthy eating habits and a sedentary lifestyle. While exercise can contribute around 20% towards weight loss, the rest 80% depends upon your diet. Thus, effective weight loss plans mainly count on controlling your diet. There are countless foods recommended for weight loss, among which high fiber foods are considered to be the best.

Viscous Fiber

Viscous fiber foods for weight loss

There are two types of dietary fibers, i.e. soluble & insoluble. Soluble dietary fiber is mostly found in plant-based foods and helps in reducing the levels of cholesterol and glucose in the body to boost the weight loss process. The foods which contain high amounts of soluble dietary fiber are known as viscous fiber foods.

15 Best Viscous Fiber Foods For Weight Loss

Oatmeal – Oatmeal is one of the most fibrous and nutritious foods for weight loss. It is a great source of healthy calories, fiber, protein, minerals, dietary fiber, and antioxidants. All these nutrients not only help in speeding up the weight loss process but also in preventing several other health-related issues. You can add fibrous fruits to your oatmeal to make it more nutritious and tasty.

Avocados – Avocado is undoubtedly the most nutrient-dense fruit in the world, as it’s loaded with nutrition. Avocados are loaded with vitamins, minerals, dietary fiber, folic acid, and omega-3 fatty acids. The best thing about avocados is that its nutrients are easily absorbed by the body and thus help in boosting body metabolism. Thus, you can easily lose weight and get into shape quickly.

Lentils – Lentils are an amazing source of dietary fiber, minerals, vitamins, folic acid, proteins, and healthy calories. All these elements help in boosting the weight loss process greatly. Furthermore, consuming lentils regularly is good for heart and bone health. In addition to this, lentils have almost zero fats and they tend to keep you full for long periods. Consequently, you will eat lesser and lose weight faster.

Beans -Beans are filled with nutrients like dietary fiber, proteins, minerals, antioxidants, and folic acid. Beans are low in calories and high in protein and fiber content. This will automatically result in lesser eating and help in quicker weight loss. Examples of fiber-rich beans include black beans and kidney beans, etc.

Broccoli – Broccoli is one of the most nutrient-dense and fiber-rich vegetables in the world. It is a rich source of fiber and healthy carbohydrates and is very effective in boosting digestion. Moreover, it is an excellent source of folic acid, protein, vitamins, minerals, and antioxidants. All these elements help in preventing cravings, low BP, and constipation. Thus, you can lose weight faster by including broccoli in your diet.


Chia seeds – Chia seeds might be small in size but they contain a lot of nutrients and dietary fiber. Moreover, chia seeds also have protein, minerals, vitamins, and omega-3 fatty acids. The presence of high fiber is what makes chia seeds very effective in weight loss. You can eat these seeds as a snack or use them as a topping on your favorite dishes.

Flax seeds – Just like chia seeds, flax seeds are also an amazing source of dietary fiber. Along with that, these seeds are rich in proteins, good carbohydrates, omega-3 fatty acids, antioxidants, and healthy fats.


Raspberry – Raspberry is a fiber-rich fruit containing various types of nutrients. Moreover, raspberry is a great source of protein, healthy fats, carbohydrates, minerals, antioxidants, and vitamins. By replacing calorie-dense desserts with raspberries, you can easily lose weight. Many medical studies have linked raspberries with weight loss.

Chickpeas – Chickpeas come with essential nutrients like proteins, dietary fiber, minerals, healthy carbohydrates, and folic acid. From a half bowl of chickpeas, you can easily get 7-8 grams of protein. Being low in calories and high in fiber, these can be a great addition to your weight loss diet plan. Furthermore, chickpeas are very effective in boosting digestion and the prevention of various health disorders.

Blackberry – Just like raspberry, blackberry contains dietary fiber and other nutrients. These nutrients include healthy fats, good carbohydrates, protein, vitamins, and minerals. Several medical studies have shown positive weight loss effects of blackberry on people. Furthermore, the presence of antioxidants is what adds to the weight loss properties of the blackberries.

Pear – Pear is undoubtedly one of the most fibrous fruits in the world. Apart from this, pears contain vitamins, proteins, healthy carbohydrates, minerals, and folic acid. Several health nutritionists have acknowledged pears to be a very effective fruit for weight loss. Commonly, one medium-sized pear can offer 6-7 grams of dietary fiber.

Quinoa – Quinoa is an amazing food for weight loss as it contains dietary fiber and healthy nutrients. It contains protein, healthy fats, good carbohydrates, minerals, vitamins, and folic acid. Moreover, quinoa is rich in antioxidants, which further help in boosting metabolism and cutting down cravings.

Guava – Guava is a highly nutritious fruit with high amounts of dietary fiber. Along with that, guava is also a great source of vitamins, minerals, healthy fats, and antioxidants. Apart from weight loss, guava helps in preventing several health issues. Consuming guavas regularly is good for your heart health, blood pressure, and the immunity system.

Almonds  – Almonds can be a great weight loss nut. Almonds contain dietary fiber, proteins, antioxidants, minerals, vitamins, and omega-3 fatty acids. 30 grams of good quality almonds can offer 4-5 grams of dietary fiber. The best thing about almonds is that you can eat them as a snack or as an ingredient in your favorite dishes.

Artichoke – Artichoke is a vegetable-cum-flower, which contains pretty much all dietary fiber and other nutrients. Artichoke is rich in vitamins, folic acid, antioxidants, healthy fats, and minerals. As these are low in calories and fats, you can easily lose weight by including it in your weight loss diet plan. Apart from this, artichoke is great for preventing problems of heart, cholesterol, BP, and blood sugar.

That’s a wrap!

Well, this was the list of the 15 best viscous fiber foods for weight loss. The major benefit of all these foods is that they keep you full for longer and prevent you from overeating & other cravings. With a combination of these foods and regular workout, you can easily lose weight very quickly. The best thing about all these foods is that they’re health-friendly and nutrient-dense. Thus, these foods will not only help you in getting into shape but also offer numerous other health benefits.

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