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5 Foods Have More Fiber Than Oatmeal, According to Dave Asprey

The health expert explains that the hot morning meal isn’t as healthy as you think.

Leah Groth
By Leah GrothOct 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Copyright Dave Asprey/YouTube
Leah Groth
By Leah GrothOct 15, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Many experts recommend starting your day with a bowl of oatmeal. However, Dave Asprey, a health science entrepreneur, bestselling author, and the “Father of biohacking,” maintains that hot morning meals aren’t as healthy as you think. “Oatmeal is full of anti-nutrients and glyphosate. Here's why you should stop eating oatmeal and eat these five alternatives because they're better for you,” he writes in the caption of his social media post.

Oatmeal Is Skimpy on Nutrients, Per Asprey

Rolled oats (oatmeal flakes) in a glass jar with hand holding a wooden spoon. Top table view. Organic healthy cereal food for breakfast. Selective focus.Shutterstock

According to Asprey, oatmeal is surprisingly skimpy in nutrients. “Here's something triggering: Oatmeal is dumb,” Asprey says in his pots. “Oatmeal only has four grams of fiber per cup, 27 grams of carbs, and six grams of low-quality protein.”

He Claims It Also Has a Lot of Anti-Nutrients

Dave AspreyDave Asprey

And that’s not all, according to Asprey. “It has a lot of antinutrients, like phytic acid, that steal minerals from your bones and your cells. And, avenin in oats is really similar to gluten, and that makes your gut even worse.”

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

The EWG Found Glyphosate in It

Dave AspreyDave Asprey

“Environmental working group studies found glyphosate in all but two of 45 samples of foods made from conventional oats,” he says. He adds that they also found that “one-third of products made from organic oats still have glyphosate.”

RELATED: I Lost 48 Pounds Walking 3 Miles a Day

There Are 5 Foods That Have Surprisingly More Fiber

Health food concept for a high fiber diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes and herbs. Foods high in anthocyanins, antioxidants, smart carbohydrates and vitamins on mShutterstock

Luckily, there are fibrous alternatives. “Here are five foods that have more fiber than oatmeal. They are better for you, and they are smarter than oatmeal,” he says.

Broccoli

Pile Lots of broccoli. Broccoli Background Concept. Vegetables over broccoli. from the top viewShutterstock

Eat your greens! Food number one is broccoli. “Just make sure you cook it to reduce negative effects on your thyroid,” says Asprey. According to the Mayo Clinic, one cup of boiled broccoli boasts 5 grams of fiber.

Brussels Sprouts

Brussels,Sprouts,Roasted,vegetableShutterstock

Number two, Brussels sprouts. “They include something called indole-3-carbinol that helps your body get rid of extra estrogen,” says Asprey. “Also, make sure you cook them. Have one bite raw, but a bowl of raw Brussels sprouts is gross.” The Mayo Clinic calculates that one cup of Brussels sprouts boasts 4.5 grams of fiber.

RELATED: I Replaced These 10 “Clean” Foods and I’ve Never Looked Better

Avocado

Whole and cut avocados on grey marble table, flat layShutterstock

Avocado is packed with healthy fats – and fiber, per Asprey. However, how you eat it matters. “Eat it fresh, not blackened to avoid histamine,” he says. The USDA maintains that a 100 gram portion offers 6.8 grams fiber.

Dark Chocolate

Dark chocolate. Broken chocolate bar on kitchen tableShutterstock

Looking for a sweet treat with lots of fiber? Number four on his list is chocolate. “Look for low mold and low toxic metal brands,” Asprey says. Per the USDA, 100 grams of dark chocolate boasts a shocking amount of fiber — 10.9 grams.

Pear

Pear tree. Ripe pears on a tree in a gardenShutterstock

Next time you are craving a fruit, reach for number five: pears. “Just don't eat them all the time because there is sugar in them,” Asprey explains. One medium pear offers 5.5 grams of fiber, per the Mayo Clinic.

RELATED: 4 Ab Exercises I Swear By for a Flatter Stomach After 40

Other Fibrous Fruits and Veggies

Fresh red ripe raspberries. Raspberries background.Shutterstock

According to the Mayo Clinic, there are lots of other high-fiber foods. If you want some fruit, try raspberries, an apple, bananas, oranges, or strawberries. As for veggies, stick to boiled green peas, turnip greens, baked potato with skin, boiled corn, and raw cauliflower and carrots. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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Nutrition & Diet

5 Foods Have More Fiber Than Oatmeal, According to Dave Asprey

Dave_Asprey7
Copyright Dave Asprey/YouTube
Leah Groth
By Leah GrothOct 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Many experts recommend starting your day with a bowl of oatmeal. However, Dave Asprey, a health science entrepreneur, bestselling author, and the “Father of biohacking,” maintains that hot morning meals aren’t as healthy as you think. “Oatmeal is full of anti-nutrients and glyphosate. Here's why you should stop eating oatmeal and eat these five alternatives because they're better for you,” he writes in the caption of his social media post.

Oatmeal Is Skimpy on Nutrients, Per Asprey

Rolled oats (oatmeal flakes) in a glass jar with hand holding a wooden spoon. Top table view. Organic healthy cereal food for breakfast. Selective focus.Shutterstock

According to Asprey, oatmeal is surprisingly skimpy in nutrients. “Here's something triggering: Oatmeal is dumb,” Asprey says in his pots. “Oatmeal only has four grams of fiber per cup, 27 grams of carbs, and six grams of low-quality protein.”

He Claims It Also Has a Lot of Anti-Nutrients

Dave AspreyDave Asprey

And that’s not all, according to Asprey. “It has a lot of antinutrients, like phytic acid, that steal minerals from your bones and your cells. And, avenin in oats is really similar to gluten, and that makes your gut even worse.”

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

The EWG Found Glyphosate in It

Dave AspreyDave Asprey

“Environmental working group studies found glyphosate in all but two of 45 samples of foods made from conventional oats,” he says. He adds that they also found that “one-third of products made from organic oats still have glyphosate.”

RELATED: I Lost 48 Pounds Walking 3 Miles a Day

There Are 5 Foods That Have Surprisingly More Fiber

Health food concept for a high fiber diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes and herbs. Foods high in anthocyanins, antioxidants, smart carbohydrates and vitamins on mShutterstock

Luckily, there are fibrous alternatives. “Here are five foods that have more fiber than oatmeal. They are better for you, and they are smarter than oatmeal,” he says.

Broccoli

Pile Lots of broccoli. Broccoli Background Concept. Vegetables over broccoli. from the top viewShutterstock

Eat your greens! Food number one is broccoli. “Just make sure you cook it to reduce negative effects on your thyroid,” says Asprey. According to the Mayo Clinic, one cup of boiled broccoli boasts 5 grams of fiber.

Brussels Sprouts

Brussels,Sprouts,Roasted,vegetableShutterstock

Number two, Brussels sprouts. “They include something called indole-3-carbinol that helps your body get rid of extra estrogen,” says Asprey. “Also, make sure you cook them. Have one bite raw, but a bowl of raw Brussels sprouts is gross.” The Mayo Clinic calculates that one cup of Brussels sprouts boasts 4.5 grams of fiber.

RELATED: I Replaced These 10 “Clean” Foods and I’ve Never Looked Better

Avocado

Whole and cut avocados on grey marble table, flat layShutterstock

Avocado is packed with healthy fats – and fiber, per Asprey. However, how you eat it matters. “Eat it fresh, not blackened to avoid histamine,” he says. The USDA maintains that a 100 gram portion offers 6.8 grams fiber.

Dark Chocolate

Dark chocolate. Broken chocolate bar on kitchen tableShutterstock

Looking for a sweet treat with lots of fiber? Number four on his list is chocolate. “Look for low mold and low toxic metal brands,” Asprey says. Per the USDA, 100 grams of dark chocolate boasts a shocking amount of fiber — 10.9 grams.

Pear

Pear tree. Ripe pears on a tree in a gardenShutterstock

Next time you are craving a fruit, reach for number five: pears. “Just don't eat them all the time because there is sugar in them,” Asprey explains. One medium pear offers 5.5 grams of fiber, per the Mayo Clinic.

RELATED: 4 Ab Exercises I Swear By for a Flatter Stomach After 40

Other Fibrous Fruits and Veggies

Fresh red ripe raspberries. Raspberries background.Shutterstock

According to the Mayo Clinic, there are lots of other high-fiber foods. If you want some fruit, try raspberries, an apple, bananas, oranges, or strawberries. As for veggies, stick to boiled green peas, turnip greens, baked potato with skin, boiled corn, and raw cauliflower and carrots. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

15 Tips on How to Use Fiber for Weight Loss

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Leah Groth
By Leah GrothJun 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

When trying to lose weight, lots of people focus on amping up their protein intake. However, increasing the amount of fiber you eat can also be a game-changer. Obviously, you can take a fiber supplement. However, there are lots of other ways to get more nutrients into your diet. Here are 15 tips on how to use fiber for weight loss, according to research and health experts.

Aim for 30 Grams of Fiber

High Fiber Foods. Healthy balanced dieting concept. Top viewShutterstock

A study published in Annals of Internal Medicine found that eating 30 grams of fiber each day can help you lose weight, lower blood pressure, and improve the body's response to insulin just as effectively as the more complex American Heart Association's (AHA) diet.

Fiber Takes Longer to Digest

Shot of athletic woman eating a healthy bowl of muesli with fruit sitting on floor in the kitchen at homeShutterstock

How does fiber help with weight loss? For one, “this nutrient can help people feel fuller longer because it takes longer to digest,” says Dominique R. Williams, MD, MPH, medical director and obesity specialist at Abbott.

Consciously Incorporate Fiber Into Every Dish

Healthy lifestyle. Athletic millennial man starts his day with healthy oatmeal with berries for breakfast. Unrecognizable man with wireless headphones in his ears sitting on sofa with bowl of oatmeal.Shutterstock

Williams recommends incorporating high-fiber fruits, vegetables, whole grains, and beans into meals. “An easy way to do this is to ‘upgrade’ every dish,” she says.

Swap Whole Grain Pasta for White Pasta

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

No, you don’t have to sacrifice your love of pasta to lose weight. “Use whole-grain pasta instead of white,” suggests Williams. Alternatively, you can try a chickpea pasta like Banza, which is high in protein and fiber.

Eat Veggies with Dip

Plate of assorted colorful fresh vegetable sticks with hummus and yogurt dips on light blue background. Top view. Healthy raw vegetarian food enriched with vitamins and microelementsShutterstock

Looking for a snack that adds some fiber to your diet? “Use veggies with dip instead of chips,” she says.

Add Fruit

Fresh,Fruits,Nutrition,health,food.Shutterstock

Fruit is a great source of fiber and can sweeten up any meal, says Williams. “Top whole grain toast or whole grain cereal with fruit,” she recommends.

Pair Fiber with Protein

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

Williams stresses that people on weight loss journeys should also prioritize protein intake. Here’s why: “As people lose weight, they also lose muscle. Increasing protein not only helps to preserve muscle during weight loss but also helps to control appetite and body weight,” she says.

Nutrition Shake

Young woman with glass of delicious milk shake in kitchenShutterstock

Williams recommends Incorporating a nutrition shake like Abbott’s Protality. “It has 4 grams of fiber and 30 grams of high-quality protein can help increase protein and fiber intake as one looks to balance their diet,” she says.

Chia Seeds

Organic,Dry,Black,And,White,Chia,Seeds,Against,A,BackgroundShutterstock

Chia seeds are also high fiber and packed with omega 3, says Amy Lee, MD, Chief Medical Advisor at Lindora. “Its ability to expand with liquids can help with keeping one full and satisfied,” she says. They are also great for throwing in a smoothie or sprinkling on yogurt or a smoothie bowl.

Psyllium Husk

Plantain husk in a jar with the inscription psyllium and a glass of water on a light background.Shutterstock

Psyllium husk is a great source of fiber. A study published in the Sept. 15, 2018, American Journal of Clinical Nutrition, found that psyllium husk also helps lower LDL cholesterol levels as well as two other lipid markers for heart disease.

Swap Your Cereal for High Fiber Cereal

Breakfast Bran Flakes with grapes and bananasShutterstock

If you eat cereal in the morning, make sure to pay attention to the fiber content. One-half cup of Fiber One cereal boasts 14 grams of fiber, while All Bran offers 10 for the same serving.

RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How

Swap White Rice for Barley or Brown Rice

bowl of barley grains on a wooden tableShutterstock

When choosing between rice, remember that brown has more fiber. White rice only has 0.6 grams of fiber per one-cup serving. One cup of cooked barley has 9 grams of fiber, while the same serving of brown rice offers 4.

Swap White Bread for Wheat

Happy woman showing bread with heart shapeShutterstock

When choosing bread, always opt for whole grains. One slice of white bread offers about 0.8 grams of fiber. The same slice of whole wheat bread boasts around 3.

Add Beans to Your Salad or As a Side

close-up red kidney bean in wood spoon and gunny bag on wood tabShutterstock

If you are making a salad or looking for a side, throw in some beans. One-half cup of kidney or lima beans offers 6 grams of fiber, while baked beans have 5.

RELATED: 10 Ways to Lose Your Arm Flab in 4 Weeks

Leave the Skin On Your Fruit

Ripe red apples on table close upShutterstock

Whether you are eating an apple or a pear, leave the skin on. You might not know this, but about half the fiber in either fruit is courtesy of the skin.

💪🔥Body Booster: To maintain muscle while losing weight and manage your appetite, eat more protein-rich foods like lean meats, fish, eggs, legumes, and low-fat dairy products.

Nutrition & Diet

10 High Fiber Foods That Will Help You Lose Weight 10x Faster, According to Nutritionist

Woman making fruits smoothies with blender
Shutterstock/Anatoliy Cherkas
Leah Groth
By Leah GrothMay 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Eating more – not less – can help you lose weight. However, it involves knowing exactly what to eat. Health experts unanimously agree that the best weight loss diets involve eating a sufficient enough of protein and fiber. “Fiber is indigestible plant matter. Your body tries to digest it and it can’t,” explains The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “While it is trying to digest the fiber, the digestive tract is working and it makes you feel full and satisfied for longer,” she continues. “It also contributes to larger stools, which help prevent constipation and can also add form to stool if loose stool is a problem.” But not all fibrous foods are created equal. Here are 10 that she recommends if you are trying to lose weight.

1. Legumes

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

Legumes, including beans and lentils are high in soluble fiber, explains Collingwood. “Beans are quite filling and they are really versatile in recipes,” she says. She suggests adding them to soups and salads, using them to make curries, or serving as a side dish.

Related: 5 Ways to Stay in Shape and Achieve Your Dream Body

2. High Fiber Cereal

Breakfast Bran Flakes with grapes and bananasShutterstock

An easy way to amp up your fiber intake is via high fiber cereal, including All Bran, Bran flakes, Fiber One, and Kashi, which “can be a mix of soluble and insoluble fiber,” she says. “A little bit can go a long way with some cereals, which offer up to 12-14 grams of fiber per serving.” If you don’t want to eat in a bowl with milk, you can add cereal to smoothies or yogurt, or use in salad for an extra crunch.

3. Berries

Mix of fresh berries in a basket on rustic wooden backgroundShutterstock

Berries – including strawberries, raspberries, blackberries, and blueberries – are fibrous fruits. “Berries have edible seeds that provide fiber,” she explains. Eat berries on their own, or add to your yogurt, smoothie, salad, or even eat them as a dessert.

4. Whole Grains

Bowl with tasty oatmeal on white wooden tableShutterstock

Whole grains – like whole grain bread, oatmeal, or brown rice – are also great sources of fiber. “You can get the benefits of whole grains (extra nutrients) as well as more fiber,” she said. You can make sandwiches for lunch, toast for breakfast, or have a bowl of oatmeal.

5. Fruit with Skin

Pear tree. Ripe pears on a tree in a gardenShutterstock

Eating your fruit – like apples and pears – with skin offers some extra benefits. “Anytime you eat the skin on a fruit, you are getting a nice dose of fiber,” Collingwood says. If you don’t feel like snacking on a piece of fruit, consider adding to your salad or chopping up an apple and dipping it in peanut butter or Greek yogurt for a sweet treat or snack.

6. Cruciferous Veggies

Brussels,Sprouts,Roasted,vegetableShutterstock

Cruciferous veggies, including kale, brussel sprouts, broccoli, cauliflower, and cabbage, are also great sources of fiber and packed with other nutrients as well, says Collingwood. She recommends eating them sauteed, roasted, raw in salads, or juiced.

7. Potato or Sweet Potato with Skin

Roasted Sweet PotatoShutterstock

Don’t even think about peeling your potato or sweet potato, says Collingwood. “Potatoes are high in antioxidants but when you eat the skin you also get the added benefits of the fiber,” she explains. How should you eat them? Baked, mashed, cut in cubes or strips and air fried, she recommends.

Related: Woman Lost 45 Pounds in 3 Months With These 5 Simple Hacks

8. Nuts and Seeds

Various seeds , nuts seeds , pumpkin seeds and varies in glass jarShutterstock

Nuts and seeds (flax, hemp, chia seeds, almonds, pistachios, etc) boast lots of nutrition. “Nuts and seeds are famous for their monounsaturated and omega-3 fats, but they also provide fiber,” Collingwood explains. Eat them roasted as a snack, added to cereal, quick breads, salads, smoothies, etc.

9. Bean Based Pastas

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

Bean based pastas (chickpea, edamame, black bean) offer a lot of fiber, says Collingwood. “White pasta doesn’t traditionally have much fiber, but when you choose a pasta that is made with beans, the fiber content skyrockets,” she says.

10. Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Avocados are surprisingly fibrous. “We think of avocado as a source of fat, but they are surprisingly high in fiber,” says Collingwood. Slice in half for a snack, add to salads, avocado toast, or in a smoothie.

💪🔥Body Booster: Try not to peel your potatoes! The skin of both sweet and white potatoes is a great source of fiber.

Nutrition & Diet

12 High-Fiber, High-Protein Foods That Burn Fat and Keep You Full

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Copyright Jenn Clayton Nutrition/YouTube
Christopher Roback
By Christopher RobackDec 24, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling to lose weight while fighting constant hunger? The solution might be simpler than you think. Jenn Clayton, a Certified Weight Loss and Nutrition Coach who maintained a 140-pound weight loss, shares her secret: foods rich in both protein and fiber. These powerhouse combinations keep you satisfied longer while supporting your weight loss goals.

Black Beans: The Weight Loss Superfood

"Black beans are extremely versatile," says Jenn in her post. A half-cup serving provides 70 calories, 5g protein, and 7g fiber. Rich in antioxidants, they fight chronic illness while keeping you full.

Lentils: Your Gut Health Hero

With 115 calories, 9g protein, and 8g fiber per half-cup, lentils pack a nutritional punch. "They feed your good gut bacteria, which is crucial for weight loss," Jenn explains.

Barley: Your Smart Carb Choice

"This is what I substitute for rice most of the time," Jenn shares. A quarter-cup serving contains 123 calories, 5g protein, and 5g fiber, making it an excellent pasta or rice replacement.

Edamame: The Plant Protein Powerhouse

Per 100g serving, edamame delivers 121 calories, 12g protein, and 5g fiber. "Because edamame is made from soy, it's packed with plant-based protein," Jenn notes.

Rolled Oats: Your Breakfast Champion

One cup provides 307 calories, 11g protein, and 8g fiber. "Oats have both insoluble and soluble fiber, helping support digestion and regulate appetite," Jenn explains.

Almonds: The Perfect Portable Snack

Twenty-three almonds (28g) contain 164 calories, 6g protein, and 4g fiber. "They're portable and super filling," Jenn says, noting their high vitamin E content.

Flaxseed: The Hidden Fat Fighter

A tablespoon offers 55 calories, 2g protein, and 3g fiber. "You need flaxseed in your life," Jenn insists, highlighting its omega-3 benefits.

Quinoa: The Complete Protein Source

One cup of cooked quinoa contains 222 calories, 8g protein, and 5g fiber. "It's a complete source of plant-based protein," Jenn explains.

Pistachios: The Smart Snacking Nut

Forty-nine kernels (28g) provide 159 calories, 6g protein, and 3g fiber. "Pistachios are different from other nuts," Jenn notes. "They're an amazing source of both protein and fiber."

RELATED:Woman Drops 20 Pounds With 3 “Lazy” Habits That Actually Stuck

Chia Seeds: The Fiber Champion

One ounce contains 138 calories, 5g protein, and 10g fiber. "My favorite way to incorporate chia seeds is to make chia pudding," Jenn shares.

Tempeh: The Probiotic Protein Star

Three ounces deliver 190 calories, 20g protein, and 4g fiber. "If you prefer plant-based protein, tempeh is amazing," Jenn says.

Chickpeas: The Versatile Weight Loss Friend

Half a cup provides 135 calories, 8g protein, and 7g fiber. "Chickpeas can help lower cholesterol and improve brain health," Jenn explains.

RELATED:10 Signs You're Eating Too Much Sugar

The Science Behind These Superfoods

Recent research confirms why these foods work so well for weight loss. According to Mayo Clinic, fiber absorbs water and adds bulk, helping you feel full longer and prevent overeating. The University of California, Irvine reports that fiber feeds beneficial gut bacteria, supporting both digestive health and metabolism.

Benefits Beyond the Scale

Harvard Health's analysis of 250 studies shows that high-fiber foods can reduce mortality risk from heart disease and cancer by 16-24%. Mayo Clinic adds that soluble fiber helps lower cholesterol, while the University of Michigan notes its role in stabilizing blood sugar levels – making these foods essential for overall health, not just weight loss. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 High-Fiber Foods to Keep You Full in a Day, According to a Dietitian

Steph_Grasso1
stephgrassodietitian/TikTok
Leah Groth
By Leah GrothJul 30, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Steph Grasso, MS, RD (@stephgrassdietician) is a nutritionist with 2.2 million followers on TikTok. She regularly shares content about how to stay healthy, lose weight, and build muscle without depriving your body of what it needs. In one recent viral video, she reveals 10 high-fiber foods that will keep you full all day long and help you lose weight. “Remember, it's important for a woman to get at least 25 grams of fiber and men 38 grams per day, not per week, per day,” she explains. “So here's a list of foods that you can start adding to your diet.”

Legumes

Taylor_Grasso_simplyhealthyrd2simplyhealthyrd/TikTok

“Starting off strong legumes. That's why I just preach beans all the time. Convenient. They're cheap. Canned beans, no cooking required,” she says, revealing that a single cup of cooked lentils boasts 15 grams of fiber and one cup canned beans, 12 to 16. “My tip, batch cook lentil soup for the week.”

Related: I Lost 30 Pounds and Here’s Everything I Learned Along My Journey

Whole Grains

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Next up, whole grains, “because with whole grains they don't strip out the bran, which is where you get the fiber. She notes that a single cup of barley offers 6 grams, oats 4 grams, and quinoa, 5 grams.

Fruit

Fresh,Fruits,Nutrition,health,food.Shutterstock

“Of course, we know fruits have a lot of fiber,” she continues. “Just have a cup of berries for a snack. Boom. Eight grams of fiber right there. One medium apple, four grams, it all adds up.”

Veggies

Wooden box filled fresh vegetablesShutterstock

“Most veggies are going to have a good amount of fiber and not all fiber is created equal. That's why we say eat the rainbow,” she says, noting that one cup cooked broccoli offers 5 grams, one cup spinach or carrots, 4 grams, or one sweet potato, 4 grams.

Chia Seeds

Organic,Dry,Black,And,White,Chia,Seeds,Against,A,BackgroundShutterstock

“Okay, this one's a little crazy. Two tablespoons of chia seeds, 10 grams,” she exclaims about the tiny, fibrous seeds.

Related: I’m a Nutritionist, and Here’s Is All the Delicious Food I Eat in a Day

Flax Seeds

Brown,Flaxseed,,Organic,Food,For,Healthy,Eating.Shutterstock

Similarly, two tablespoons of flax seeds offer six grams. “You could throw into your smoothie, your oatmeal, yogurt, salads. It makes for a great add-on,” she says.

Dried Fruit

Dried fruits and berries on gray background top view. Lemons, oranges, bananas, raisins, cranberries, kiwi, cherries, ginger, plums, strawberries, dried apricots, tangerines, dates, pineapples, figs,Shutterstock

“I don't think many people know this. Dried fruit. I mean, look at that,” she says, revealing that one-half cup of dried figs offers 7 grams of fiber and prunes, 6 grams. “Makes for another great snack.”

Whole Grain Cereal

Breakfast Bran Flakes with grapes and bananasShutterstock

“I love cereal,” she exclaims. “Not only is it loaded with tons of vitamins and minerals, but check out the fiber.” For example, bran flakes boast 7 grams fiber.

Frozen Edamame

Edamame,boiled green soybeans with saltShutterstock

“Frozen edamame, mmm,” she exclaims. “My go-to plus it's loaded with protein,” she says, noting that one cup offers 8 grams fiber.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Popcorn

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

Last but not least, she suggests three cups of popcorn, which has 4 grams of fiber.

💪🔥Body Booster: Women should aim for 25 grams of fiber daily and men, 38. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts

Tracy Campoli tracycampoli
Copyright tracycampoli/Instagram
Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

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The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

The 20-Second Workout That Changed Everything

Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.

"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."

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Focus on Strength

Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

Why Her Old Workouts Weren't Working

"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."

Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

Chill Out To Slim Down

Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.

The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

Eat This, Not That

Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.

For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.

Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.

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Dress Smart, Look Slimmer

How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.

On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

You're Not Invisible After 40

Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."

She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

My Ballet Trick That Works Every Time

Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.

"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.

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Start Today, See Results Tomorrow

Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.

By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.

Nutrition & Diet

7 Habits to Make You “Unrecognizable” in Just 4 Months

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Leah Groth
By Leah GrothMar 25, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Diet and exercise are two components of weight loss. However, if you want to transform your body, there are additional habits you need to incorporate into your routine. Amulya M is a weight loss coach and influencer who helps her followers lose weight and transform their lives. In a new viral post, she reveals her plan for a four-month transformation. “For the next 4 months become addicted to these 7 habits, and you’ll be unrecognizable by June 2025,” she writes.

Wake Up Early

Her first transformation habit is waking up earlier. According to Amulya, it gives you more time to workout, plan your day, work on business, and be more productive. “It is a huge life hack and gives you more time to achieve your goals,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Write Down Your Thoughts Before Bed

Hand writing in journal with coffee mug​De-StressShutterstock

Next, she recommends writing down your thoughts before bed. “Journaling before bed will improve your quality of and sleep,” she says. “You’ll be unrecognizable.” Not sure what to write down? She suggests “your goals for tomorrow” and “what you’re grateful for.”

Learn an Online Skill

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Her third transformative habit? “Learning an online skill 30 minutes a day,” she says. “With inflation and taxes rising, an online skill can save you financially.” She recommends skills like selling digital products, investing, and affiliate marketing.

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Exercise Four Times a Week

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She also recommends exercising four times a week and prioritizing mental health. “You also need good physical health,” she says, revealing a few exercises with the best results, including running, swimming, and lifting weights. “These will strengthen and tone your body,” she writes.

Sit in Silence

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“Sit in silence 10 minutes a day,” she adds. “Your mind is racing with hundreds of thoughts every minute.” She suggests taking just 10 minutes to sit in silence, practice mindfulness, and be present in the moment. “This is an underrated habit for your mental health, but very powerful,” she says.

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Sleep

,Woman,Sleeping,,Bed,,Night,rest,​You’re Sleeping Less Than 7 HoursShutterstock

Make sure to get your rest. “Create a proper sleep schedule,” she says, adding that sleep is essential for your performance and mental health, reducing stress and improving your mood.

Repeat

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Her last tip? Be consistent and repeat these habits every single day, week, and month. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Best Foods for Melting Fat Over 40

Tara Gidus Collingwood dietdivatara
I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 25, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40.

Lean Protein

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

My first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.

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Leafy Greens

Arugula on a white background. Raw and fresh arugula, green leaves, from above.20. Arugula: 25 caloriesShutterstock

Another one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

Berries

Girl,Holding,Up,A,Glass,Bowl,Of,Blackberries.,Blackberries,In43. Blackberries: 43 caloriesShutterstock

Another great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

Healthy Fats

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Healthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.

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Probiotic-Rich Foods

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Don’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

Whole Grains

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Lastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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