7-Day High Fiber Diet: A Way To Eat More And Lose Weight Too

Can I lose weight with a high-fiber diet?
Is it possible to lose belly fat in 7 days?
How can I lose weight in 7 days?

Sound familiar? Well, these are some of the most common searches everyone types on their phones. And why wouldn’t they? After all, the desire for quick and effective weight loss is universal.

For the same, Fitelo brings you a 7 day high fiber diet plan that can help you notice a visible difference on the scale by the end of the week. In fact, a journal by Oxford Academic shows that increasing fiber intake by 14 grams a day can reduce calorie consumption by up to 10%, helping you shed those extra pounds naturally.

So, before that let’s make sure you learn about the high-fiber fruits and vegetables to include in your meals. This small step will ensure you’re on the right path to maintaining your weight long after the 7 days!

What Is Fiber?

Fiber is a type of carb that the body can not digest, because it does not break down into sugar molecules like other carbohydrates. However, instead, it passes through the body undigested and helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.
However, eating foods rich in fiber is usually recommended by dietitians as they help in weight loss, and keep you full for a longer period of time.

Types Of Fiber: Soluble vs. Insoluble

When it comes to fiber, not all types are created equal. There are two main types of fiber—soluble and insoluble. Firstly, each plays a unique role in promoting good health. Now, let’s understand the differences between these two types and then explore some Indian foods that are rich in each.

1. Soluble Fiber

Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. This helps slow down the digestive process and can be particularly useful for managing blood sugar levels and cholesterol.

How It Helps:

• Regulates blood sugar: Soluble fiber slows the absorption of sugar, preventing sudden spikes in blood sugar.
• Lowers cholesterol: It helps to reduce the absorption of cholesterol into the bloodstream by binding to bile acids, which are then excreted.
• Promotes heart health: By lowering cholesterol and stabilizing blood sugar levels, soluble fiber can significantly reduce the risk of cardiovascular diseases.

Examples of Indian Foods Rich in Soluble Fiber:

• Oats
• Legumes
• Apples
• Carrots
• Sweet Potatoes

2. Insoluble Fiber

Insoluble fiber doesn’t dissolve in water; instead, it adds bulk to stool and helps food pass more quickly through the stomach and intestines. Moreover, this type of fiber is key in preventing constipation and promoting regular bowel movements.

How It Helps:

• Prevents constipation: Insoluble fiber helps to add bulk to stool and speeds up its passage through the intestines.
• Supports gut health: By promoting regularity, it reduces the risk of digestive disorders like diverticulosis and hemorrhoids.
• Regulates bowel movements: It helps ensure that waste moves efficiently through the colon, keeping the digestive system on track.

Examples of Indian Foods Rich in Insoluble Fiber:

• Whole Grains (whole wheat, brown rice, and barley)
• Leafy Greens (spinach, mustard green, methi)
• Cauliflower
• Cabbage
• Peas

Benefits Of Fiber

Fiber has several benefits for your body, and to understand why it is good to add fiber-rich foods to your diet, keep reading the points below.

1. Supports Healthy Digestion

One of fiber’s primary roles is to support digestion. Specifically, it helps move food through the digestive system and prevents constipation. Moreover, the two types of fiber, soluble and insoluble, both play a unique role in keeping your digestive system running smoothly.

• Soluble fiber dissolves in water and forms a gel-like substance, which can help slow digestion and regulate blood sugar.
• Insoluble fiber adds bulk to stool, which helps food pass more easily through the stomach and intestines, preventing constipation.

2. Helps with Weight Loss and Maintenance

If you’re trying to lose weight or maintain a healthy weight, fiber is your best friend. High-fiber foods like fruits and vegetables tend to be lower in calories and the presence of fiber slows down digestion in the stomach, which further helps you feel full for a longer period.

This, in turn, helps you control your appetite and avoid overeating. Moreover, research has shown that people who consume more fiber tend to have lower body weight and are less likely to gain weight over time.

3. Lowers Cholesterol and Improves Heart Health

Foods rich in fiber help reduce the body’s cholesterol absorption. Fiber has also been shown to have a significant positive impact on heart health. 

Soluble fiber, specifically, can help lower bad cholesterol (LDL) by binding to cholesterol particles and removing them from the body. In turn, this reduces the risk of developing heart disease.

A diet high in fiber can also lower blood pressure and reduce inflammation, which are key factors in preventing cardiovascular issues.

4. Regulates Blood Sugar Levels

If you’re managing diabetes or simply trying to keep your blood sugar levels steady, fiber can help with that too.

Soluble fiber slows the absorption of sugar into your bloodstream, preventing sharp spikes and crashes in blood sugar. This is particularly important for people with type 2 diabetes or those at risk of developing it.

Studies have shown that people who consume more fiber not only have a lower risk of developing type 2 diabetes but also achieve better blood sugar control.

5. Improves Gut Health and Reduces the Risk of Digestive Disorders

Fiber rich foods add bulk to the digestive tract, as your body doesn’t digest it further, stimulating the intestines. Therefore, for people who suffer from constipation, rich foods are good.

Fiber is the primary food source for healthy gut bacteria, and it helps create a balanced microbiome that supports your overall well-being. A healthy gut microbiome can reduce your risk of digestive disorders, like Irritable Bowel Syndrome (IBS) and diverticulosis.

Additionally, fiber can improve gut motility, which is important for preventing bloating, gas, and indigestion.

6. Reduces the Risk of Certain Cancers 

Several studies suggest that a high-fiber diet may help reduce the risk of certain cancers, particularly colon cancer. The exact mechanism is still being studied, but fiber may help by reducing inflammation in the digestive tract and promoting regular bowel movements, which can lower the risk of cancerous cell growth in the colon.

7. Boosts Skin Health

Believe it or not, fiber can even have an impact on your skin health. In addition, a diet high in fiber helps to keep your body hydrated and prevents constipation, both of which, in turn, can lead to clearer skin. Additionally, fiber helps eliminate toxins from the body, contributing to a healthier, more radiant complexion.

8. Supports Healthy Immune Function

Your gut is home to a significant portion of your immune system. Since fiber promotes gut health by feeding beneficial bacteria, it helps support your immune system. A well-balanced microbiome is crucial for fighting off infections and maintaining overall health.

9. Better Blood Circulation and Detoxification

Fiber helps regulate blood circulation by improving cholesterol levels and preventing the build-up of fatty deposits in the arteries. Additionally, fiber can help your body eliminate toxins more effectively, improving overall detoxification processes.

Fruits To Add To High Fiber Diet

So, below are the fiber-rich fruits along with the quantity of fiber it contains. However, you can add them to your diet for weight loss also, as they are a great way to help you lose weight.

1. Passion Fruit

However, passion fruit is a good option to add to a high-fiber diet because it is rich in fiber and also has a low glycemic index.

Fiber per cup	Fiber per 100g	Fiber per 200 Calories
25g(88% DV)	10g(37% DV)	21g(77% DV)

2. Avocado

Eating avocado helps reduce cholesterol levels and also lowers the risk of heart disease.

Fiber per Avocado	Fiber per 100g	Fiber per 200 Calories
13g(48% DV)	7g(24% DV)	8g(30% DV)

3. Gauva

So, guava helps in weight loss and also helps lower blood sugar levels.

Fiber per cup	Fiber per 100g	Fiber per 200 Calories
9g(32% DV)	5g(19% DV)	16g(57% DV)

4. Raspberries

This fruit, apart from being rich in fiber, is also rich in potassium, which is further good for a healthy heart.

Fiberper cup	Fiber per 100g	Fiber per 200 Calories
8g(29% DV)	7g(23% DV)	25g(89% DV)

5. Blackberries

Blackberry is rich in vitamins like K, and C, and it also boosts brain health.

Fiberper cup	Fiber per cup	Fiber per 100g
8g(29% DV)	7g(23% DV)	25g(89% DV)

6. Pomegranate

This has anticancer properties, that help you protect from certain types of cancer. However, this is a good option to add to the weight loss diet chart.

Fiber per cup	Fiberper 100g	Fiber per 100g
7g(25% DV)	4g(14% DV)	10g(34% DV)

7. Kiwi

Kiwi is rich in fiber, aids in weight loss, and improves digestive health along with immunity.

Fiber per cup	Fiber per 200 Calories	Fiberper 200 Calories
5g(19% DV)	3g(11% DV)	10g(35% DV)

8. Oranges

Oranges protect your cells from damage and also fight anemia.

Fiber per cup	Fiberper 100g	Fiber per 100g
4g(15% DV)	2g(9% DV)	10g(36% DV)

9. Pears

Pears are a good option to add to a high-fiber diet, are rich in vitamin C, and are also good for gut health.

Fiberper cup	Fiber per cup	Fiberper 200 Calories
4g(16% DV)	3g(11% DV)	11g(39% DV)

10. Bananas

Bananas being rich in fiber, make you feel full for a long period of time, which further helps in weight loss and also supports digestive health.

Fiber per Cup Sliced	Fiberper 100g	Fiber per 100g
3g(11% DV)	3g(9% DV)	6g(21% DV)

Vegetables You Can Add To High Fiber Diet

So, this is the list of vegetables rich in fiber and perfect to add to your diet. These vegetables also have other health benefits to offer, and their recipes are quite simple.

1. Lima Beans

Lima beans are the best to add to the diet for diabetes, as it has a low glycemic index. Moreover, as they are rich in fiber content, they can also help you lose weight.

Fiberper Cup Cooked	Fiberper 100g	Fiber per 100g
9g(33% DV)	5g(19% DV)	9g(31% DV)

2. Acorn Squash

This vegetable, apart from being high in fiber, also protects you from arthritis, heart stroke, high blood pressure, and some cancers.

Fiberper Cup Cooked	Fiber per 200 Calories	Fiberper 200 Calories
9g(32% DV)	4g(16% DV)	16g(56% DV)

3. Green Peas

Green peas are, however, a good source of plant-based protein, and because they contain a good amount of fiber, they are a good option to add to a meal.

Fiberper Cup Cooked	Fiberper 100g	Fiber per 100g
9g(31% DV)	6g(20% DV)	13g(47% DV)

4. Butternut Squash

Being rich in potassium, butternut squash not only keeps a check on your blood sugar levels but also reduces the risk of heart disease.

Fiberper Cup Cooked	Fiberper 100g	Fiberper 200 Calories
7g(23% DV)	3g(11% DV)	16g(57% DV)

5. Kale

Kale contains vitamin A, which is further helpful for healthy eyes, bones, and a strong immune system.

Fiberper Cup Cooked	Fiberper 100g	Fiberper 200 Calories
5g(19% DV)	4g(14% DV)	22g(79% DV)

6. Broccoli

Broccoli is rich in several nutrients and minerals essential for the body, and also, protects you against certain types of cancer.

Fiberper Cup Cooked	Fiber per 200 Calories	Fiberper 200 Calories
5g(18% DV)	3g(12% DV)	19g(67% DV)

7. Carrot

Consuming carrots is a good way to lower your cholesterol levels and improve eye health.

Fiberper Cup Cooked	Fiberper 100g	Fiberper 200 Calories
5g(17% DV)	3g(11% DV)	17g(61% DV)

8. Spinach

Spinach curbs your appetite, and boosts hydration and strengthens your immune system.

Fiberper Cup Cooked	Fiberper 100g	Fiberper 200 Calories
4g(15% DV)	2g(9% DV)	21g(75% DV)

9. Green Beans

Green beans contain essential nutrients, which are further helpful in maintaining healthy and strong bones.

Fiberper Cup Cooked	Fiberper 100g	Fiberper 200 Calories
4g(14% DV)	3g(11% DV)	18g(65% DV)

10. Sweet Potatoes

Eating sweet potatoes in your diet helps reduce bad cholesterol levels, which further prevents heart diseases. Moreover, if you are on a 1500 calorie diet plan, you can, however, add sweet potatoes to it also.

Fiberper cup	Fiberper 100g	Fiberper 200 Calories
4g(14% DV)	3g(11% DV)	7g(25% DV)

Other High Fiber Foods

What foods are highest in fiber? So, here is the list of foods that contain fiber in a good amount:

1. Whole Grains

Whole grains are a fantastic addition to your diet, especially when it comes to weight management and overall health. Additionally, they provide a steady source of energy, making them perfect for weight loss or maintenance.

Benefits:

• High in Fiber: Whole grains like Jowar, Bajra, and Ragi are packed with fiber, which aids in digestion and helps control hunger.
• Rich in Nutrients: These grains are also rich in essential minerals like magnesium, iron, and zinc, which support overall health and metabolism.
• Promotes Healthy Digestion: Quinoa and brown rice are excellent sources of soluble and insoluble fiber that promote gut health.

Examples:

• Jowar
• Bajra
• Ragi
• Quinoa

2. Pulses and Legumes

Pulses and legumes are rich sources of plant-based protein, fiber, and essential vitamins and minerals. Moreover, they help build muscle, enhance digestion, and keep you feeling full for a long time.

Benefits:

• High in Protein: Legumes like Rajma and Chana provide a significant amount of protein, helping you build and repair tissues.
• Rich in Fiber: These pulses are fiber-rich, which aids digestion, keeps you full, and supports weight management.
• Low in Fat: Most pulses and legumes are low in fat and offer a heart-healthy option for weight loss.

Examples:

• Chana
• Rajma
• Moong Dal
• Masoor Dal

3. Nuts and Seeds

Nuts and seeds are nutrient-dense powerhouses that provide essential fats, proteins, and antioxidants. Despite being high in calories, they can be extremely helpful in weight loss when you consume them in moderation due to their ability to reduce hunger and boost metabolism.

Benefits:

• Rich in Healthy Fats: Nuts like Almonds and Sunflower Seeds are rich in healthy fats. Moreover, it helps in maintaining a healthy weight and improving heart health.
• Packed with Protein: Flaxseeds and Chia Seeds are excellent sources of plant-based protein. Also, it aids in muscle building and satiety.
• Antioxidants: These foods are rich in antioxidants, which help fight inflammation and support overall health.

Examples:

• Almonds
• Flaxseeds
• Chia Seeds
• Sunflower Seeds

Easy High Fiber Diet For Weight Loss

Are you looking for a diet that can give you quick weight loss? Well, then take a stop and try this one. This is a 7-day high fiber diet plan Indian, and it features meals that are high in fiber, making it perfect for weight loss. Moreover, the meals in this diet are not only healthy but also quite easy and quick to cook.

Day 1: Let’s start the journey of a high fiber day from today.

Meal 1: Ginger turmeric tea with 1 Tsp roasted sunflower seeds

Meal 2: Oats suji idli with mint chutney

Meal 3: Any fruit except banana, chikoo, grapes, mangoes

Meal 4: Oats cheela

Meal 5: 1 Cup of green tea

Meal 6: Cucumber salad

Meal 7: Mix veg soup

Meal 8: Chamomile tea

Day 2: Your diet will be interesting, not boring.

Meal 1: Ginger turmeric tea with 1 Tsp roasted sunflower seeds

Meal 2: Sauteed veggie sandwich

Meal 3: Any fruit except banana, chikoo, grapes, mangoes

Meal 4: Vegetable dalia khichdi

Meal 5: 1 Cup of green tea

Meal 6: Makhana cucumber salad

Meal 7: Any split dal

Meal 8: Chamomile tea

Day 3: Broccoli paneer tikka sounds delicious, isn’t it?

Meal 1: Ginger turmeric tea with 1 Tsp roasted sunflower seeds

Meal 2: Broccoli paneer tikka with mint chutney

Meal 3: Any fruit except banana, chikoo, grapes, mangoes

Meal 4: Paneer kathi roll

Meal 5: 1 Cup of green tea

Meal 6: Cucumber salad

Meal 7: Cooked veggies

Meal 8: Chamomile tea

Day 4: Makki ki roti should surely be your favorite because it is actually difficult to say no.

Meal 1: Ginger turmeric tea with 1 Tsp roasted sunflower seeds

Meal 2: Corn chaat

Meal 3: Any fruit except banana, chikoo, grapes, mangoes

Meal 4: Palak corn veg with makki ki roti

Meal 5: 1 Cup of green tea

Meal 6: Makhana cucumber salad

Meal 7: The black bean soup

Meal 8: Chamomile tea

Day 5: The 5th day of the diet, and two more to go.

Meal 1: Ginger turmeric tea with 1 Tsp roasted sunflower seeds

Meal 2: Chia seeds pudding

Meal 3: Any fruit except banana, chikoo, grapes, mangoes

Meal 4: Veg dalia

Meal 5: 1 Cup of green tea

Meal 6: Cucumber salad

Meal 7: Ghiya kheer

Meal 8: Chamomile tea

Day 6: So, surely, you can now feel the difference in weight.

Meal 1: Ginger turmeric tea with 1 Tsp roasted sunflower seeds

Meal 2: Chickpea salad

Meal 3: Any fruit except banana, chikoo, grapes, mangoes

Meal 4: White channa curry with rice

Meal 5: 1 Cup of green tea

Meal 6: Makhana cucumber salad

Meal 7: Any seasonal veg except aloo and paneer

Meal 8: Chamomile tea

Day 7: Here the diet ends, but yes, you can ping us up and continue with your own customized diet Indian plan for weight loss.

Meal 1: Ginger turmeric tea with 1 Tsp roasted sunflower seeds

Meal 2: Tofu capsicum bhurji

Meal 3: Any fruit except banana, chikoo, grapes, mangoes

Meal 4: Mix veg tofu veg with one wheat bran roti

Meal 5: 1 Cup of green tea

Meal 6: Cucumber salad

Meal 7: Ghiya oats cutlet

Meal 8: Chamomile tea

Tips To Increase Fiber Intake In Your Daily Diet

Adding more fiber to your daily diet is a simple yet powerful way to improve your digestion. Furthermore, it helps to manage your weight, and keep your energy levels stable. So, here are some practical and easy-to-follow tips to help you boost your fiber intake:

1. Choose Whole Grains Over Refined Grains

The best way to increase your fiber intake is by making small, smart swaps in your daily meals. Choose whole grains like brown rice, quinoa, barley, and whole wheat bread instead of refined grains like white rice and white bread. 

2. Add Fiber Rich Snacks Between Meals

Snacking is a great opportunity to add more fiber to your diet. Instead of reaching for processed snacks, go for whole foods like fruits, vegetables, nuts, and seeds. You can try snacks such as apple slices, carrot sticks, roasted chickpeas, or a handful of almonds to keep your fiber levels up throughout the day.

3. Increase Water Intake To Aid Digestion

When increasing your fiber intake, it’s essential to drink more water. Fiber works best when it absorbs water, which helps to keep things moving smoothly through your digestive system. Without adequate hydration, fiber can cause bloating, gas, or constipation.

4. Gradually Add Fiber To Avoid Bloating

While fiber is essential, suddenly increasing your intake too quickly can lead to digestive discomfort, such as bloating and gas. To avoid this, gradually increase your fiber intake over time, allowing your digestive system to adjust.

5. Include More Legumes And Pulses

Legumes, such as lentils, chickpeas, kidney beans, and moong dal, are packed with fiber and protein. Adding these to your meals can significantly boost your fiber intake. You can try adding legumes to soups, salads, or curries.

6. Eat More Fruits And Vegetables

Fruits and vegetables are natural sources of fiber, and the variety is endless. Therefore, try to eat a wide range of colorful produce, such as berries, apples, pears, broccoli, and sweet potatoes. These foods not only add fiber but also provide important vitamins and antioxidants.

A Quick Summary

In short, fiber is a type of carbohydrate that the body cannot digest. It passes through the digestive system undigested, thereby helping regulate sugar usage, manage hunger, and control blood sugar levels. Moreover, a high-fiber diet is commonly recommended by dietitians for weight loss and satiety.

Types of Fiber

1. Soluble Fiber: It dissolves in water, forming a gel-like substance, and helps manage blood sugar and cholesterol levels. Moreover, it is beneficial for heart health.

2. Insoluble Fiber: It does not dissolve in water; instead, it adds bulk to stool and aids in digestion. Consequently, it prevents constipation and supports gut health.

Benefits of Fiber

1. Supports Healthy Digestion
2. Helps with Weight Loss and Maintenance
3. Lowers Cholesterol and Improves Heart Health
4. Regulates Blood Sugar Levels
5. Improves Gut Health
6. Reduces the Risk of Certain Cancers
7. Boosts Skin Health
8. Supports Healthy Immune Function
9. Better Blood Circulation and Detoxification

Fruits to Add to a High-Fiber Diet

1. Passion Fruit
2. Avocado
3. Guava
4. Raspberries
5. Blackberries
6. Pomegranate
7. Kiwi
8. Oranges
9. Pears
10. Bananas

Vegetables to Add to a High-Fiber Diet

1. Lima Beans
2. Acorn Squash
3. Green Peas
4. Butternut Squash
5. Kale
6. Broccoli
7. Carrot
8. Spinach
9. Green Beans
10. Sweet Potatoes

Other High Fiber Foods

1. Whole Grains: Whole grains like Jowar, Bajra, and Ragi are rich in fiber, aiding digestion and weight management while providing essential nutrients.

2. Pulses and Legumes: Pulses like Chana, Rajma, and Moong Dal are high in fiber and protein, promoting muscle building, digestion, and satiety. Therefore, incorporating them into your diet can be beneficial for overall health.

3. Nuts and Seeds: Nuts and seeds, such as almonds, flaxseeds, and chia seeds, provide healthy fats, protein, and antioxidants, which, in turn, support weight management

Tips to Increase Fiber Intake

1. Choose Whole Grains
2. Add Fiber-Rich Snacks
3. Increase Water Intake
4. Gradually Add Fiber
5. Include More Legumes
6. Eat More Fruits & Vegetables

Frequently Asked Questions

What Foods Are Most High In Fiber?

Foods high in fiber include whole grains like oats, quinoa, and brown rice, as well as fruits, vegetables, and legumes like beans and lentils. Nuts and seeds, such as almonds and chia seeds, are also great fiber sources.

What Drink Is High In Fiber?

Smoothies made with fiber-rich fruits like berries, spinach, and chia seeds are high in fiber. You can also drink vegetable juices with added flaxseeds or oats for an extra fiber boost.

Does A High Fiber Diet Get Rid Of Hemorrhoids?

A high-fiber diet can help prevent and relieve hemorrhoids by softening stools and promoting regular bowel movements. It reduces strain during bowel movements, which is a common cause of hemorrhoids.

Is A High Fiber Diet Healthy?

Yes, a high-fiber diet is healthy as it supports digestion and helps maintain regular bowel movements. It also promotes heart health and can aid in weight management.

Fun Fact

Are you sacrificing your favorite dahi bhalla for so-called healthy masala oat? Well, I am sorry to say, but here you are doing nothing but just living a life full of myths. You must be thinking, why is this being portrayed like this? Oats are surely a better option than dahi bhalla. So, take a minute and read masala oats vs dahi bhalla and clear your confusion on this.

Contact Us Today

If you’re searching for the right guidance as well as better assistance, then your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. In addition, it is an important thing to consider your health before starting a restrictive diet. However, always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy, and also Enjoy a long happy life.