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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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FACT CHECKED BY Christopher Roback
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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
Follow:
FACT CHECKED BY Christopher Roback
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

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
Follow:
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

Sport And Diet. Cheerful Fitness Girl Eating Vegetable Salad Standing In Studio Over Yellow Background.
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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
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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

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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

The Simple Walking Routine That Helped Me Lose 40 Pounds

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This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

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“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

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