All fruits, vegetables, nuts & seeds are all high in fiber but the 28 foods listed below are some of the highest sources of fiber.

28 Foods high in fiber

  1. Bran Cereal
  2. Black Beans
  3. Lentils
  4. Oats
  5. Artichoke
  6. Avocado
  7. Peas
  8. Soybeans
  9. Quinoa
  10. Navy Beans
  11. Baked beans
  12. Lima Beans
  13. Kidney beans
  14. Kale
  15. Blackberries
  16. Squash
  17. Flax Seeds
  18. Garbanzo beans
  19. Raspberries
  20. Apple
  21. Pear
  22. Carrots
  23. Broccoli
  24. Raisins
  25. Dates
  26. Bran Muffins
  27. Dried Figs
  28. Potatoes

5 ways Fiber helps you look good naked…

  1. Fiber prevents you from overeating and gaining weight because it makes you feel full.
  2. Fiber helps Kill all your sugar cravings.
  3. Fiber gives you an even greater feeling of fullness and higher energy levels throughout the day.
  4. Fiber also slows down the digestion of foods you eat keeping your blood sugar/energy levels in check preventing you from getting hungry.
  5. Fiber is highly thermongenic meaning every time you eat fiber your body has to burn a lot of fat just to digest the fiber you eat.
Adrian Bryant
Adrian, I'm Only Down 22 Pounds in 3 Weeks with your plan Why haven't I lost 30 lbs. by now? Please respond ASAP!!!Naomi Wiley
There are 27 comments

I’m trying to lose 20 pounds in 3 weeks. I’m a college student and do not have a lot of time to prep food I’m looking for cheap and easy meals

December 17, 2017

areeba tahir

Hii im 15 5'4 I wiegh 78 kilos. I dont really get to excercise alot only three days I can walk. But I really need to lose wieght fast are there any excercises that take only a few minutes and can show results really fast?
P.S I want to target parts of my body. I am very wide from my hips, my legs are also huge,my breasts arent that big and I want a cleavage (im a 38B) I want my arms to be very thin and apparently theyre not. And my tummy is fine though I think its also a little bit out. Can you please help me? Thankyou for your time :)

March 01, 2013

Adrian Bryant

see this plan for quick short intense workouts to lose fast

March 02, 2013


Hi, please can you give me a working girl day to achieve 1200 cals and lose weight.?

I Like all the high thermogenic foods and dont have much time for excercise as I get home at 7 in time to make tea for family and go to bed at 8.30 so I can get up early to get ready and drive 1.5 hrs to work... Please help..?

November 26, 2012

Indu baroliya

hi! im 68 kl im 5'4 tall i want to lose 18 kilos in 4 months ive tried protein diet but it didnt work out for me.. if i eat oatmeal i still feel hungry.. i dont eat a lot of fruits or veggies, i have rarely drink water, i want to try this high fiber diet & probably try to exercise, i hope i can lose 18 kilos in 4 months. if i didn't lose boyfreind left me.:-(
i need help...

November 08, 2012

Adrian Bryant

Use any 1 of the permanent weight loss plans here to lose 18 kilos in 4 months

November 08, 2012


hi! im 66.5 kl im 5'4 tall i want to lose 13 kilos in 4 months ive tried protein diet but it didnt work out for me.. if i eat oatmeal i still feel hungry.. i dont eat a lot of fruits or veggies, i have rarely drink water, i want to try this high fiber diet & probably try to exercise, i hope i can lose 13 kilos in 4 months

July 21, 2012

Adrian Bryant

Use any 1 of the permanent weight loss plans here to lose 13 kg in 4 months OR LESS

July 22, 2012



You need to start drinking at least 2 litres of water a day, without this your liver and kidneys to not funtion properly.

Not all extra weight is fat, some is water retention, you need to drink the water for your body to flush out the toxins. Also you could be eating too much protein, it has the same affect as eating too little protein...your body will hold on to water.

You need to explore this site more and eat more foods that will help you pee more!

If you are not drinking then your pee is undiluted which means your pee is full of salt, salt is a big factor for water retention along with sugar, white bread/white pasta/soda...the list is quite long so like I said explore this site and eat fruit and veg!

Too many people do not realize that sometimes it is not fat you need to lose but water....water is easier to lose than fat!

August 19, 2012


very good

June 15, 2012


hi im 12 almost 13 and weigh 120 lbs. and hav 25.1% bodyfat how can i drop some of it by August? and I exercise everyday but cant seem to lose some lbs.

June 14, 2012


eat oat meal for breakfast ,eat nuts almends , eat green apples,. eat these fruits, black berries, rasperries, pears, carrots ,broccolie, raisins, dried figs ,yoghurt based smoothies, drink coconut water , eat oranges and pinnapples, add more spice too your food, eat more protein , drink 6-8 water, do 10 minutes execise . or to intenserfy your exercise do 45 minutes exercise , walk alot , running 10 minutes .eat raw fruits and vegetables .drink semi skimmed milk .

June 22, 2012


Hi Adrian, I first want to thank you for your website. It truly is an awesome resource for those of us who really starting from square one in having a healthier lifestyle. My question is for the green tea can we add sugar to it, or is it best to drink it plain? and if plain? is there any kind of sweetener that can be added that is a healthy and flavorful alternative?

May 29, 2012

Adrian bryant

best to have plain unless you want the sugar to increase your cravings for more bad food

May 31, 2012


ma belly is big but am slim.what do i do?

April 22, 2012


Hi, i want to to some new cereal and find one that looks healthy with high fiber, high protein and have omega 3 but am surprised that it has 210 calorie, 3.5g fat compared to other cereal that only has 120 calorie and no fat. The ingredient looks healthy too and it's organic. So i wonder if those are good fat and should go for it. Here are the ingredient:

Whole wheat meal*, rolled oats*, wheat bran*, evaporated cane juice*, flax*, soy oil*, freeze-dried berry blend* (freeze-dried strawberries*, freeze-dried raspberries*), brown rice flour*, oat bran*, barley malt extract*, sea salt, natural strawberry flavor, oat syrup solids*, tocopherols (natural vitamin E), molasses*, cinnamon*.

April 17, 2012

Adrian bryant

It seems fine to me. do you know the name of the cereal?

April 18, 2012


My work schedule is the midnight shift. When is the best time to excercise lose weight and energy

March 20, 2012

Adrian Bryant

anytime but if you can workout when you first wake up on an empty stomach

March 20, 2012

marie obrien

i do eat porridge for breakfast i still eat an hour later maybe not because i am hungry but just out off habit. how do i break this compulsion to eat

September 11, 2011


I have Quaker oats quick 1 minute oatmeal every morning at work, quick and easy. I have read that rolled oats Cooked, over 3 min. is healthier. Your thoughts?

June 07, 2012

rana abia

Hello adrian,
I just recent my firdt dvd in the mail 1 week ago. My question to u deals with different femae body shapes. I weigh 236, with the body of the inverted triangle full bust weight gain all uo top and lower end has weight gain as well.what precise workouts should focus on in order for me not to bulk up. I bulk every fairly easy. I'm done with pay personal trainers my hard earn money. The food part I got down its the specific exercisdes I want to address. Slim trim down bulk including arms and want arounder behind. I want that christmas tree back like beyonce.powwwww! Boing! Lol. Thank u 4 ur time.

August 31, 2011

Adrian Bryant

use any of the exercises here to quickly burn fat

August 31, 2011

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