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Fiber-Rich Carbs: An Ally for Weight Loss

Dec 18, 2023
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You may think cutting carbohydrates is the only solution to shedding stubborn pounds. However, depriving yourself of an entire macronutrient group is unnecessary and unsustainable. The key is choosing the right kinds of carbs - ones loaded with fiber.

M. Zafar, MD, SC serves Illinois statewide by Telehealth offering medical weight loss treatments, including Semaglutide (the active ingredient in Ozempic™ and Wegovy™) and Tirzepatide (the active ingredient in Mounjaro™).

In this blog, we review how incorporating fiber-rich carbohydrates can aid you on your weight loss journey.

Not All Carbs Are Created Equal: Choose Fiber-Rich Options

Not all carbohydrates are created equal. For weight loss, choose high-fiber, complex carb options over simple carbs. Fiber-rich foods take longer to digest, keeping you feeling full and reducing appetite. They also stabilize blood sugar levels, preventing energy crashes that can lead to cravings.

The Best High-Fiber Carb Foods to Add to Your Diet

The best high-fiber carbohydrate foods to incorporate into your diet include:

Whole Grains

Whole grains like brown rice, quinoa, and oatmeal provide fiber along with other nutrients. Aim for 3-5 servings per day of whole grains. Each serving should be about 1⁄2 to 1 cup cooked.

Beans and Lentils

Beans, lentils, and legumes such as black beans, kidney beans, and lentils contain a hefty amount of fiber. Add 1⁄2 to 1 cup of beans to your salads, soups, or eat as a side dish 2-3 times per week.

Fruits and Vegetables

Most fruits and vegetables are high in fiber, especially those with edible skins. Berries, broccoli, carrots, spinach and artichokes are excellent choices. Aim for 2 to 3 cups of fruits and 3 to 5 cups of vegetables per day for maximum fiber benefits. Choose fruits and vegetables that are in season for the best nutrition and price.

Nuts and Seeds

Nuts and seeds are perfect for a quick fiber-filled snack on the go. Look for nuts and seeds with at least 3 grams of fiber per ounce such as almonds, pistachios, sunflower seeds and chia seeds. Enjoy 1 to 2 ounces a few times a week.

Increasing your intake of these high-fiber, nutritious foods can help boost your fiber consumption and support your weight loss goals in a sustainable way. Be sure to also drink plenty of water to aid in the digestion of the additional fiber. Making small changes to your diet by replacing low-fiber, processed options with high-fiber whole foods is the key to long-term success.


Focusing on fiber-rich carbohydrates can be a sustainable strategy for achieving your weight loss goals. Choose whole grains, vegetables, beans, and legumes with the highest amount of fiber you can find to keep you feeling full and reduce cravings. Aim for 30 to 35 grams of fiber per day to optimize health and aid weight loss. While cutting carbs may seem like an effective short-term tactic, a balanced diet with nutritious high-fiber options is the best approach for long-term success.

Making better choices at each meal by selecting fiber-rich sides and snacks is an easy way to improve your diet and support your weight loss journey. Staying hydrated and getting enough exercise are also key factors for overall health and maintaining a healthy weight. Choosing fiber wisely is a simple step you can take each day to reach your goals in a sustainable, satisfying way.

If diet and exercise alone haven’t been enough for you to meet your weight loss goals, schedule an appointment with us today to see if you’re a candidate for medical weight loss with Semaglutide and Tirzepatide. You can do this by using our online booking tool today.