Skip to content
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@celebwell.com.

10 Power-Packed High-Fiber Snacks Nutritionist Swear By

These foods will aid in digestion and help you lose weight.

FACT CHECKED BY Christopher Roback
Young caucasian woman having breakfast at a terrace eating an avocado toast.
Shutterstock
FACT CHECKED BY Christopher Roback

As someone who lives and breathes nutrition, I want to shine a spotlight on an unsung hero of your diet: fiber. Trust me, it's a total game-changer for your body!


Get ready to discover ten delicious, fiber-packed snacks that'll not only make your tummy happy but could also help you shed those extra pounds. These easy additions to your daily routine might just revolutionize how you feel. Ready to give your body some fiber love? Let's dive in!

Why Fiber Is Your Body's Best Friend

Vegan health food concept for high fibre diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes, herbs. Foods high in antioxidants and vitamins. Immune system boosting. Flat lay.Shutterstock

Fiber is like a superhero for your body. It:

  • Keeps your tummy happy
  • Helps you feel full longer
  • Supports healthy weight
  • Keeps your blood sugar steady

There are two types of fiber:

  1. Soluble fiber: Found in oats, beans, and fruits. It's great for your heart and blood sugar.
  2. Insoluble fiber: Found in whole grains, nuts, and veggies. It keeps things moving in your digestive system.

Why Should You Care?

Eating enough fiber can lower your risk of some scary health problems like heart disease, type 2 diabetes, and even some cancers. That's pretty awesome, right?

How Much Fiber Do You Need?

  • Women: Aim for 25 grams a day
  • Men: Shoot for 38 grams a day
  • Over 50? You can dial it back a bit: 21 grams for women, 30 for men

Here's the kicker: most people only eat about 15 grams a day. We can do better!

Let's Get That Fiber!

I'm a huge fan of getting your fiber from whole foods. It's easier than you might think! Stay tuned for some quick, tasty, and fiber-packed snack ideas that'll make your body thank you.

Remember, small changes can make a big difference. Let's start boosting that fiber intake together!

Apple Slices with Almond Butter

Almond Butter in Small White Bowl and Apple Slices for SnackingShutterstock

Fiber Content: ~4.5g per medium apple

Why It Works: Apples are rich in both soluble and insoluble fiber, making them a great choice for improving digestion and promoting satiety. Pairing them with almond butter adds healthy fats and protein, making this a balanced snack.

Customize it: Sprinkle cinnamon for extra flavor or swap almond butter for peanut butter if preferred.

Chia Seed Pudding

Chia pudding made from yogurt, chia seeds and strawberries on a light background, horizontal. Useful, healthy eating, diet, self-care. A healthy, easy dessert for breakfast.Shutterstock

Fiber Content: ~10g per 2 tbsp chia seeds

Why It Works: Chia seeds are a powerhouse of fiber and omega-3 fatty acids. When mixed with liquid (like almond milk or yogurt), chia seeds expand to create a pudding-like texture that’s both filling and nutritious.

Customize it: Add fresh berries or a drizzle of honey for natural sweetness, or incorporate some nuts for a crunchier texture.

RELATED:5 Reasons Walking Might Beat Running After 50 (and 3 Reasons It Might Not)

Hummus with Carrot and Cucumber Slices

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

Fiber Content: ~6g per 2 tbsp hummus and 1 cup of veggies

Why It Works: Hummus, made from fiber-rich chickpeas, provides a combination of fiber, healthy fats, and protein. Pairing it with crunchy, fiber-filled vegetables like carrots and cucumbers makes for a satisfying and nutrient-dense snack.

Customize it: Add bell peppers, celery, or cherry tomatoes for more variety and fiber.

Avocado Toast on Whole Grain Bread

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Fiber Content: ~10g per serving (1 slice whole grain bread + ½ avocado)

Why It Works: Avocados are loaded with heart-healthy monounsaturated fats and fiber, while whole grain bread offers an extra dose of fiber to help keep you full longer.

Customize it: Add toppings like tomato slices, microgreens, or a sprinkle of chia seeds for even more fiber and nutrients.

Greek Yogurt with Flax Seeds and Berries

Healthy Greek yogurt bowl with fresh berryShutterstock

Fiber Content: ~8g per serving (1 cup Greek yogurt, 1 tbsp flax seeds, ½ cup mixed berries)

Why It Works: Flax seeds are packed with fiber and omega-3 fatty acids, and when combined with fiber-rich berries like raspberries and blackberries, this snack becomes a powerful digestive health booster. Greek yogurt adds protein and creaminess to make the snack well-rounded.

Customize it: Swap flax seeds with chia seeds or add a spoonful of almond butter for a richer flavor.

Popcorn (Air-Popped)

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

Fiber Content: ~4g per 3 cups (air-popped)

Why It Works: Popcorn is a whole grain that’s low in calories but high in fiber, making it a great snack for when you’re craving something crunchy. Air-popping the kernels keeps the calorie count low while maintaining all the benefits of the fiber.

Customize it: Sprinkle with nutritional yeast or a pinch of sea salt for flavor. Avoid adding butter or oil to keep it light and healthy.

RELATED:Stop Making These 10 Smoothie Mistakes That Cause Weight Gain

Roasted Chickpeas

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.Shutterstock

Fiber Content: ~6g per ½ cup

Why It Works: Chickpeas are rich in both protein and fiber, making them a satisfying snack that will keep you full for hours. Roasting them gives them a crunchy texture that makes for a great alternative to chips.

Customize it: Season with spices like paprika, cumin, or garlic powder for a flavorful twist. You can also use different legumes like lentils or black beans.

Oatmeal Energy Bites

Homemade low-calorie banana cookies with oatmeal and walnuts close-up on a slate board on the table. Horizontal top view from aboveShutterstock

Fiber Content: ~4g per serving (2 bites)

Why It Works: These no-bake energy bites made with oats, flaxseeds, and almond butter are not only delicious but also loaded with fiber, healthy fats, and protein. They’re a great on-the-go snack that satisfies hunger and keeps you energized.

Customize it: Add dark chocolate chips, shredded coconut, or dried cranberries to mix up the flavors and textures.

Pear Slices or Pineapple Slices with Cottage Cheese

Bowl of tasty cottage cheese with pineapple on wooden tableShutterstock

Fiber Content: ~5.5g per medium pear

Why It Works: Pears are an excellent source of fiber, particularly soluble fiber, which is beneficial for digestive health. Pairing pear slices with cottage cheese creates a balanced snack that combines fiber with protein and healthy fats.

Customize it: Add a drizzle of honey or sprinkle with cinnamon for extra sweetness, or swap cottage cheese with Greek yogurt for a different texture.

Edamame

Edamame,boiled green soybeans with saltShutterstock

Fiber Content: ~5g per ½ cup (shelled)

Why It Works: Edamame is not only rich in fiber but also packed with plant-based protein. It’s a great snack for those looking to add more fiber and protein to their diet while keeping calories low.

Customize it: Sprinkle with sea salt or a dash of soy sauce for flavor. You can also toss the edamame with sesame seeds for added crunch and nutrients.

RELATED:These 6 Cheat Codes Made My 40-Pound Weight Loss Simple

Bonus Tips for Adding More Fiber

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

If you’re looking to incorporate even more fiber into your diet, here are some simple ways to elevate the fiber content of your meals:

  1. Add Seeds: Sprinkle chia seeds, flaxseeds, or hemp seeds onto your yogurt, smoothies, or salads for an extra fiber boost.
  2. Go Whole Grain: Choose whole grain options whenever possible, such as whole wheat bread, crackers, or tortillas.
  3. Increase Vegetable Intake: Use raw veggies as a base for your snacks or add them to wraps, dips, or smoothies to naturally boost fiber intake.
  4. Use Legumes: Incorporate legumes like chickpeas, lentils, or black beans into dips, soups, and salads for a high-fiber, protein-rich addition.

Final Words on Fiber

Close up of a female doctor filling up an application form while consulting patientShutterstock

By making informed dietary choices and gradually increasing fiber intake, individuals can improve their overall health and well-being. However, it’s always important to consult with a doctor or dietitian before making significant changes to your diet. Also, you should gradually increase fiber, primarily to prevent gastrointestinal discomfort and to allow the digestive system to adjust to the increased fiber load. Sudden increases in dietary fiber can lead to symptoms such as bloating, gas, and abdominal cramps, as the gut microbiota may need time to adapt to the changes in fiber consumption. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Young caucasian woman having breakfast at a terrace eating an avocado toast.
Shutterstock
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.

As someone who lives and breathes nutrition, I want to shine a spotlight on an unsung hero of your diet: fiber. Trust me, it's a total game-changer for your body!


Get ready to discover ten delicious, fiber-packed snacks that'll not only make your tummy happy but could also help you shed those extra pounds. These easy additions to your daily routine might just revolutionize how you feel. Ready to give your body some fiber love? Let's dive in!

Why Fiber Is Your Body's Best Friend

Vegan health food concept for high fibre diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes, herbs. Foods high in antioxidants and vitamins. Immune system boosting. Flat lay.Shutterstock

Fiber is like a superhero for your body. It:

  • Keeps your tummy happy
  • Helps you feel full longer
  • Supports healthy weight
  • Keeps your blood sugar steady

There are two types of fiber:

  1. Soluble fiber: Found in oats, beans, and fruits. It's great for your heart and blood sugar.
  2. Insoluble fiber: Found in whole grains, nuts, and veggies. It keeps things moving in your digestive system.

Why Should You Care?

Eating enough fiber can lower your risk of some scary health problems like heart disease, type 2 diabetes, and even some cancers. That's pretty awesome, right?

How Much Fiber Do You Need?

  • Women: Aim for 25 grams a day
  • Men: Shoot for 38 grams a day
  • Over 50? You can dial it back a bit: 21 grams for women, 30 for men

Here's the kicker: most people only eat about 15 grams a day. We can do better!

Let's Get That Fiber!

I'm a huge fan of getting your fiber from whole foods. It's easier than you might think! Stay tuned for some quick, tasty, and fiber-packed snack ideas that'll make your body thank you.

Remember, small changes can make a big difference. Let's start boosting that fiber intake together!

Apple Slices with Almond Butter

Almond Butter in Small White Bowl and Apple Slices for SnackingShutterstock

Fiber Content: ~4.5g per medium apple

Why It Works: Apples are rich in both soluble and insoluble fiber, making them a great choice for improving digestion and promoting satiety. Pairing them with almond butter adds healthy fats and protein, making this a balanced snack.

Customize it: Sprinkle cinnamon for extra flavor or swap almond butter for peanut butter if preferred.

Chia Seed Pudding

Chia pudding made from yogurt, chia seeds and strawberries on a light background, horizontal. Useful, healthy eating, diet, self-care. A healthy, easy dessert for breakfast.Shutterstock

Fiber Content: ~10g per 2 tbsp chia seeds

Why It Works: Chia seeds are a powerhouse of fiber and omega-3 fatty acids. When mixed with liquid (like almond milk or yogurt), chia seeds expand to create a pudding-like texture that’s both filling and nutritious.

Customize it: Add fresh berries or a drizzle of honey for natural sweetness, or incorporate some nuts for a crunchier texture.

RELATED:5 Reasons Walking Might Beat Running After 50 (and 3 Reasons It Might Not)

Hummus with Carrot and Cucumber Slices

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

Fiber Content: ~6g per 2 tbsp hummus and 1 cup of veggies

Why It Works: Hummus, made from fiber-rich chickpeas, provides a combination of fiber, healthy fats, and protein. Pairing it with crunchy, fiber-filled vegetables like carrots and cucumbers makes for a satisfying and nutrient-dense snack.

Customize it: Add bell peppers, celery, or cherry tomatoes for more variety and fiber.

Avocado Toast on Whole Grain Bread

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Fiber Content: ~10g per serving (1 slice whole grain bread + ½ avocado)

Why It Works: Avocados are loaded with heart-healthy monounsaturated fats and fiber, while whole grain bread offers an extra dose of fiber to help keep you full longer.

Customize it: Add toppings like tomato slices, microgreens, or a sprinkle of chia seeds for even more fiber and nutrients.

Greek Yogurt with Flax Seeds and Berries

Healthy Greek yogurt bowl with fresh berryShutterstock

Fiber Content: ~8g per serving (1 cup Greek yogurt, 1 tbsp flax seeds, ½ cup mixed berries)

Why It Works: Flax seeds are packed with fiber and omega-3 fatty acids, and when combined with fiber-rich berries like raspberries and blackberries, this snack becomes a powerful digestive health booster. Greek yogurt adds protein and creaminess to make the snack well-rounded.

Customize it: Swap flax seeds with chia seeds or add a spoonful of almond butter for a richer flavor.

Popcorn (Air-Popped)

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

Fiber Content: ~4g per 3 cups (air-popped)

Why It Works: Popcorn is a whole grain that’s low in calories but high in fiber, making it a great snack for when you’re craving something crunchy. Air-popping the kernels keeps the calorie count low while maintaining all the benefits of the fiber.

Customize it: Sprinkle with nutritional yeast or a pinch of sea salt for flavor. Avoid adding butter or oil to keep it light and healthy.

RELATED:Stop Making These 10 Smoothie Mistakes That Cause Weight Gain

Roasted Chickpeas

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.Shutterstock

Fiber Content: ~6g per ½ cup

Why It Works: Chickpeas are rich in both protein and fiber, making them a satisfying snack that will keep you full for hours. Roasting them gives them a crunchy texture that makes for a great alternative to chips.

Customize it: Season with spices like paprika, cumin, or garlic powder for a flavorful twist. You can also use different legumes like lentils or black beans.

Oatmeal Energy Bites

Homemade low-calorie banana cookies with oatmeal and walnuts close-up on a slate board on the table. Horizontal top view from aboveShutterstock

Fiber Content: ~4g per serving (2 bites)

Why It Works: These no-bake energy bites made with oats, flaxseeds, and almond butter are not only delicious but also loaded with fiber, healthy fats, and protein. They’re a great on-the-go snack that satisfies hunger and keeps you energized.

Customize it: Add dark chocolate chips, shredded coconut, or dried cranberries to mix up the flavors and textures.

Pear Slices or Pineapple Slices with Cottage Cheese

Bowl of tasty cottage cheese with pineapple on wooden tableShutterstock

Fiber Content: ~5.5g per medium pear

Why It Works: Pears are an excellent source of fiber, particularly soluble fiber, which is beneficial for digestive health. Pairing pear slices with cottage cheese creates a balanced snack that combines fiber with protein and healthy fats.

Customize it: Add a drizzle of honey or sprinkle with cinnamon for extra sweetness, or swap cottage cheese with Greek yogurt for a different texture.

Edamame

Edamame,boiled green soybeans with saltShutterstock

Fiber Content: ~5g per ½ cup (shelled)

Why It Works: Edamame is not only rich in fiber but also packed with plant-based protein. It’s a great snack for those looking to add more fiber and protein to their diet while keeping calories low.

Customize it: Sprinkle with sea salt or a dash of soy sauce for flavor. You can also toss the edamame with sesame seeds for added crunch and nutrients.

RELATED:These 6 Cheat Codes Made My 40-Pound Weight Loss Simple

Bonus Tips for Adding More Fiber

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

If you’re looking to incorporate even more fiber into your diet, here are some simple ways to elevate the fiber content of your meals:

  1. Add Seeds: Sprinkle chia seeds, flaxseeds, or hemp seeds onto your yogurt, smoothies, or salads for an extra fiber boost.
  2. Go Whole Grain: Choose whole grain options whenever possible, such as whole wheat bread, crackers, or tortillas.
  3. Increase Vegetable Intake: Use raw veggies as a base for your snacks or add them to wraps, dips, or smoothies to naturally boost fiber intake.
  4. Use Legumes: Incorporate legumes like chickpeas, lentils, or black beans into dips, soups, and salads for a high-fiber, protein-rich addition.

Final Words on Fiber

Close up of a female doctor filling up an application form while consulting patientShutterstock

By making informed dietary choices and gradually increasing fiber intake, individuals can improve their overall health and well-being. However, it’s always important to consult with a doctor or dietitian before making significant changes to your diet. Also, you should gradually increase fiber, primarily to prevent gastrointestinal discomfort and to allow the digestive system to adjust to the increased fiber load. Sudden increases in dietary fiber can lead to symptoms such as bloating, gas, and abdominal cramps, as the gut microbiota may need time to adapt to the changes in fiber consumption. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Tara Collingwood dietdivatara
Copyright dietdivatara/Instagram
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.

Protein is the building block of muscle and one of the top nutrients you need to burn fat. So much research has found a link between eating more protein and reduced body weight, and experts unanimously agree you need to consume more protein than the recommended dietary allowance to reduce body weight and enhance body composition by decreasing fat mass. We asked Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, to reveal her top nine protein snacks she recommends to her clients on their weight loss journeys – and here they are:

Tuna or salmon packets

Close up Butter cracker with tuna spread on cutting board,snack foodShutterstock

Her first recommendation is tuna or salmon packets. “Loaded in protein,” the pre-portioned fish servings “can be paired with veggies or whole grain crackers or topped on greens,” she says.

RELATED: This Is Exactly How to Lose Body Fat This Year

Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,Space​Regular YogurtShutterstock

Another no-fail protein-packed snack for weight loss? Nonfat, plain, or low-sugar Greek yogurt with fruit. “Greek yogurt is a nice creamy treat that can be topped with fresh fruit and a sprinkle of high-fiber cereal for added crunch,” says Collingwood.

Eggs

women with holding a cardboard egg box full of her eggs. the girl takes one chicken egg from a white boxShutterstock

Eggs or hard-boiled eggs are another easy, protein-fueled snack option. “Eggs are easy to cook in a mug in the microwave or prepared ahead of time as hard-boiled and easily transported to work or school. High in protein and packed in nutritional value,” she says.

Turkey Lettuce Rollups

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Turkey lettuce rollups are another great easy-to-prepare snack. “Deli turkey rolled up in some crunchy lettuce is a high protein, low-calorie snack that can satisfy for several hours,” says Collingwood.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Protein Shake

Chocolate Protein Shake Smoothie with Whey Protein Powder and Red Dumbbells. Sports Drink​The Smoothie Has 32 Grams of Protein and 22 Grams of FatShutterstock

Protein shakes are a great on-the-go option. “Make your own smoothie with a no sugar added protein powder and some fresh or frozen fruit and water/ice or you can drink one of the many convenient ready-to-drink protein shakes that have 20-30 grams of protein and around 150 calories,” Collingwood says.

Jerky

Portion of Beef Jerky on vintage wooden background​Smart Protein AlternativesShutterstock

Another protein-packed snack to keep on hand? Beef, turkey, or tofu jerky. “It can be high in sodium, so watch labels, but it is also very low in calories and high in protein for a satisfying, chewy snack,” says Collingwood.

Protein Bars

Profile of a hiker eating a cereal bar in the mountain​Exercise Snacks Are Effective for Fat Loss, She SaysShutterstock

Protein bars are another convenient way to get a lot of protein. “Depending on the brand you choose, they can be a sweet treat instead of a dessert or candy bar and pack a lot of protein in a few calories,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Cottage Cheese

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

She is also a fan of cottage cheese. “Cottage cheese is an often forgotten high protein snack that can be eaten alone or paired with fruit like pineapple or veggies like sliced tomato,” says Collingwood.

Edamame

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

Dried or fresh edamame “is an excellent choice especially if you’re looking for plant protein vs animal protein,” says Collingwood. “You can also find other dried peas/legumes like dried broad beans (Bada Boom), chickpeas, and more.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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.

Woman making fruits smoothies with blender
Shutterstock/Anatoliy Cherkas
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.

10 Foods That Secretly Burn Fat After 40
Shutterstock
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.

Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear.

We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

Why Your Body Changes After 40 (And What to Do About It)

Unhealthy overweight Asian fat woman catching on her big belly and arm close up, woman concerned about her fat and body shape problem.Shutterstock

"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."

Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.

Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

1. Lean Proteins

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper​Lean ProteinShutterstock

Think of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.

Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.

Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."

How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

2. Greek Yogurt

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.

Shutterstock

That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.

Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.

How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

3. Fatty Fish

Mackerel,Fish,Grill,foodShutterstock

Salmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.

Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.

"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."

How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

4. Whole Grains

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Forget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.

Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.

"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."

How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

5. Eggs

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

Eggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.

Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain.

How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

6. Legumes

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.​23. ChickpeasShutterstock

Lentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.

Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.

How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

7. Green Tea

Close up of green tea being poured from teapot into cupShutterstock

Green tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.

NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.

How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

8. Nuts and Seeds

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

"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.

The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks.

How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

Kale chips on a baking sheet on parchment.​Zucchini or Kale ChipsShutterstock

You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

Detox water with sliced cucumber in a drinking glass

Shutterstock

It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.5 Menopause-Soothing Foods for Quick ReliefShutterstock

These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Laura Try lauratryuk
Copyright Laura Try/YouTube/Instagram
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.

We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

The Lost Resting Position

What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

Why We Struggle With Squatting

Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

Benefits Beyond Flexibility

The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Making the Squat Accessible

Not everyone can immediately drop into a perfect deep squat—and that's perfectly okay. "Practicing this doesn't require you to be miserable; it can be enjoyable," Laura reassures. She suggests several modifications: placing something under your heels, using the wall for support, or even sitting on a low block. The goal isn't perfection but spending time in a version of the position that works for your body.

Laura's Personal Journey

Even fitness professionals struggle with this fundamental movement. "Believe me when I say six or seven years ago I could not get into a deep squat let alone stay here," Laura admits. Her ankles were tight, her shins would burn, and her hips and lower back would scream in protest. The position felt completely unnatural to her at first, defying the idea that it could ever be restful. Yet with consistent practice, her body adapted.

The "Use It or Lose It" Principle

Our bodies adapt to the demands we place on them—or don't place on them. "If we don't use our bodies and joints to their full range of motion what happens? They tighten up, use it or lose it," Laura emphasizes. By regularly practicing the deep squat, we signal to our body that this range of motion is important, helping to maintain or restore natural mobility that many people lose over time.

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

Beyond Static Holding

The deep squat isn't just about getting down and staying down. "The thing about doing this is it isn't just about getting down here and staying down here but having the ability to get up from this position too which requires leg strength," Laura explains. This functional movement builds both mobility and strength, supporting everyday movements and potentially reducing injury risk as we age.

Making It Part of Daily Life

You don't need to set aside special time for deep squat practice. "Do a bit of weeding in your garden in this position, do some playtime with your children or grandchildren in this position, watch some TV in this position," Laura suggests. Even short periods throughout the day add up. The key is consistency, not duration—even 10 seconds at a time can help restore this natural movement pattern.

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

Consistent practice yields results, even if progress seems impossible at first. "The routine that really helped me get better at my deep squat over the years is the Ido Portal squat routine," Laura shares. She incorporated a shortened version into her warm-up routine for years, not realizing how much she had improved until suddenly the position felt comfortable. The transformation happened gradually through consistent practice over nine years.

A Test of Mental Resilience

The squat test challenges your mind as much as your body. "I can't say it's particularly comfortable; my hips feel really tight, my lower back is stretched, and my shins are burning a little bit," Laura admits at the nine-minute mark of her demonstration. Yet she persists, showing that mental fortitude is part of the process. The test builds not just physical capacity but also the ability to sit with discomfort.

Start Where You Are

Everyone's squat journey begins at a different place. Laura encourages readers to try the test regardless of their current ability level. "If you're trying this then I'd love to know how you're doing and how it feels," she says, inviting community participation. Whether you can hold the position for 10 seconds or 10 minutes, the key is starting the process of reclaiming this fundamental movement pattern. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
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.

The bad news? There is no such thing as a fountain of youth. The good? There are foods you can eat to improve longevity. “Our skin reflects our overall health, and diet plays a massive role. The combination of the antioxidant effect manifests in improving the cell barrier, increased collagen production, and the enhancement of the natural oils in the skin, reflected in vibrant, youthful, and luminous skin and a reduction of fine lines and wrinkles. When skin is unhealthy, these are much more visible,” explainsMelanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach, and Owner of Harmony Aesthetics Center. She recommends focusing on an anti-inflammatory-based diet with lots of fresh fruit, water, and probiotics, which can help balance your gut, affecting your skin. “Incorporating these foods into your diet should be easy, and a variety of at least four of these foods, if not more, should be eaten daily,” she says.

Almond Milk

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Shutterstock

Almond milk is an excellent source of vitamin E, a known antioxidant. “Antioxidants protect cells from damage caused by free radicals which can often cause irreversible damage to the skin because it contributes to collagen and elastin depletion,” says Abeyta. Collagen and elastin are essential substances that give the skin elasticity and firmness. “The collagen and elastin supply of the skin is depleted after prolonged exposure to free radicals. As you age, your body cannot replenish the depleted supply; this is the primary cause of wrinkles, fine lines, and other skin blemishes. Vitamin E, present in almond milk, protects the skin from the harmful effects of free radicals and this makes the skin healthy and younger-looking.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Avocado

Whole and cut avocados on grey marble table, flat layShutterstock

“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues.

Blueberries

Fresh,Blueberry,Background,,Texture,Blueberry,Berries,Close,Up,,Macro,Shot.Shutterstock

Blueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

Carrots

Harvesting carrots. Female hand with bunches of carrots with tops.​VegetablesShutterstock

Carrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Coconut

Glass with fresh coconut water and coconuts on the table.Shutterstock

“Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, but it also helps support the natural chemical balance of the skin to help prevent wrinkles and functions as a protective antioxidant,” says Abeyta. “It's also great for hydrating both skin and hair and helps prevent dehydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps control dandruff.”

Cucumber

Cut,Cucumber,In,Glass,Bowl,,Fresh,Vegetables,And,Dill,OnShutterstock

Cucumber is a natural anti-inflammatory vegetable that can calm and soothe skin. “Plus, it is loaded with antioxidants and nutrients such as vitamin C and folic acid, which help reduce swelling and puffiness,” she adds. “Vitamin C helps stimulate new cell growth, and folic acid helps fight environmental toxins that can make your skin look tired or age prematurely. When combined, these help your skin look firmer and healthier. Cucumber can also help reduce breakouts as it can help cleanse the skin and tighten pores.”

Green Tea

Japanese green teaShutterstock

Green Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

Nuts such as walnuts and almonds not only help strengthen the skin cell barrier but also the natural oil barrier of the skin, which ultimately helps prevent sun damage. “Because they contain antioxidants, vitamins, and healthy fats, they will help reduce the appearance of fine lines and wrinkles and skin pigmentation while improving the overall appearance of the skin,” she explains.

Olive Oil

The moment olive oil is poured into a glass bowl set against a wooden backgroundShutterstock

Olive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains.

Pumpkin

Cut fresh ripe pumpkin on grey backgroundShutterstock

Pumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert.

Spinach

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

Spinach is high in Vitamin C, which is essential for collagen production, and Vitamin A, which is vital for combatting inflammation and promoting cell turnover, which is essential for anti-aging. “Spinach is also rich in beta-carotene, which allows proper moisture retention in the skin to help fight wrinkles while removing dead skin cells for healthier, brighter skin,” Abeyta maintains.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Sweet Potatoes

Organic Asian sweet potatoes holding by hand​Sweet PotatoesShutterstock

“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

Tomatoes

Orange,,Red,And,Yellow,Cherry,Tomatoes.,Mix,Colorful,Tomatoes,InShutterstock

Tomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims.

Turmeric

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,RhizomeShutterstock

“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.