Pantry Staples to Keep You Full and Nourished
The Best High-Fiber Foods to Support Healthy Weight Loss, Fat Loss, and Gut Health
Do you want to lose weight but don’t want to feel deprived or hungry all the time? Me too. Being hungry is one of the biggest reasons people struggle to maintain a healthy, calorie-balanced eating plan. Well, I have some great news for you—fiber might just be our secret weapon!
Fiber-rich foods not only support gut health and digestion, but they also help you feel fuller for longer, which can make sticking to your health goals way easier.
If you’re trying to follow a healthy weight loss plan or searching for the best diet for fat loss, fiber is your best friend. A high-fiber diet helps regulate blood sugar, curb cravings, and promotes a feeling of fullness that supports weight loss naturally. Plus, most fiber-rich foods are packed with vitamins, minerals, and antioxidants that contribute to overall health.
A well-stocked pantry can be your best tool for sustainable weight loss—and the best part? You don’t have to sacrifice flavor or spend hours meal prepping. Below, I’m sharing my favorite fiber-rich pantry staples that support weight loss, curb cravings, and help regulate blood sugar levels. I’m also linking my favorite meal services and grocery delivery options so you can stock up without the stress. I want this lifestyle change to be as easy for you as possible!
High-Fiber Pantry Staples for Weight Loss
1. Legumes & Beans
Beans, lentils, and other legumes are fiber superstars! They’re high in protein and fiber, making them perfect for weight loss-friendly meals that actually keep you full. They’re also budget-friendly, versatile, and a staple in many healthy dinner meals for weight loss.
Stock up on: Canned black beans, lentils, chickpeas, and dry split peas.
Try it: Add lentils to soups, blend chickpeas into hummus for a yummy, filling snack, or toss black beans into tacos or salads.
Shop Online: Thrive Market has amazing organic bean options, or get pre-cooked legumes from Hello Fresh in their fiber-packed meal kits.
2. Whole Grains
Whole grains are slow-digesting carbs, which means they help you feel satisfied for longer. They’re a cornerstone of any healthy weight loss plan and support fat loss by keeping energy levels stable.
Stock up on: Quinoa, farro, brown rice, and whole wheat pasta.
Try it: Make a quick quinoa bowl with roasted veggies and chickpeas, or swap regular pasta for whole wheat in your favorite dish.
Shop Online: Thrive Market has a great selection of whole grains, or let Blue Apron do the meal planning for you with high-fiber grain-based meals.
3. Chia Seeds & Flaxseeds
Tiny but mighty, chia and flaxseeds are rich in fiber and healthy fats—both of which support satiety. They’re perfect for boosting fiber in smoothies, breakfasts, and baked goods.
Stock up on Whole and ground flaxseeds and chia seeds.
Try it: Make overnight chia pudding, sprinkle flaxseeds into smoothies, and even use them as an egg substitute in baking.
Shop Online: Get organic flax and chia at Thrive Market, or find pre-portioned smoothie kits from Hungryroot.
4. Nuts & Seeds
These are great for snacking, adding crunch, and boosting fiber and protein to help control hunger. They’re a smart addition to any best diet for fat loss because of their nutrient density. (If you’re following a calorie-conscious plan, be mindful of portions—nuts are nutritious but calorie-dense.)
Stock up on: Almonds, walnuts, sunflower seeds, and pumpkin seeds.
Try it: Toss into yogurt, oatmeal, or salads for an easy fiber boost.
Shop Online: Order bulk organic nuts from Thrive Market or check out Hello Fresh for meal kits featuring nutty, fiber-rich dishes.
5. Dried Fruit
A naturally sweet, high-fiber snack that can help satisfy your sweet tooth without going overboard. When eaten in moderation, they’re a great way to stay on track with your healthy weight loss plan.
Stock up on: Unsweetened dried apricots, figs, dates, and prunes.
Try it: Add to trail mix, oatmeal, or enjoy as a quick snack.
Shop Online: Find organic dried fruits at Thrive Market or get snack-ready packs from Amazon.
6. Oats & Bran
A fiber-rich breakfast can set the tone for better appetite control all day long. Oats are excellent for supporting weight loss and digestion, and they’re easy to prepare in advance.
Stock up on: Steel-cut oats, rolled oats, oat bran.
Try it: Make overnight oats, add oat bran to smoothies, or use as a breadcrumb substitute.
Shop Online: Grab high-quality oats from Thrive Market or get meal kits featuring fiber-rich breakfasts from Hungryroot.
7. Fruits & Vegetables
You can’t talk about fiber without mentioning fruits and veggies! They’re naturally rich in fiber, low in calories, and high in water and nutrients—making them perfect for any healthy weight loss plan.
Stock up on: Apples, pears, berries, broccoli, carrots, Brussels sprouts, spinach, and sweet potatoes.
Try it: Roast veggies for a quick sheet pan dinner, add leafy greens to smoothies or keep chopped fruit on hand for easy snacking.
Shop Online: You can order fresh produce through Instacart or Amazon Grocery or check out Thrive Market’s shelf-stable options, such as canned veggies and dried fruit.
Quick Tips for Healthy Weight Loss
Incorporating fiber-rich foods into your meals is a proven strategy for smooth, sustainable weight loss. Here are a few extra tips to make your healthy eating journey even more effective:
- Focus on whole foods whenever possible—minimally processed foods provide the most nutrients and fiber.
- Add protein! The fiber-protein combo is powerful for weight loss. Together, they help you stay full and satisfied while supporting muscle maintenance and metabolism.
- Plan healthy dinner meals for weight loss that include lean protein, plenty of vegetables, and a fiber-rich carb like beans or whole grains.
- Stay hydrated! Fiber needs water to do its job, so drink up.
- Start slow. If you’re new to a high-fiber diet, increase your intake gradually to avoid bloating or discomfort. (Check out my gut healing guide for more tips!)
Want to Make Meal Prep Easier?
If you’re short on time but still want to nourish your gut, meal delivery services can help! Here are my top picks for high-fiber, gut-friendly meal kits:
Hungryroot – Grocery and meal delivery service offering high-fiber foods and healthy snacks.
EveryPlate – Affordable meal kits with nutritious, fiber-filled options.
Need Groceries Delivered?
Shopping for high-fiber foods has never been easier! Check out these convenient grocery delivery options:
- Thrive Market – Organic, non-GMO pantry staples delivered straight to your door.
- Amazon Grocery – Order all your fiber-rich essentials with a free 30-day trial of Amazon’s grocery delivery service.
- Instacart – Get same-day delivery from stores like Costco, Trader Joe’s, and likely your local grocery store.
Fiber-rich foods are one of the best-kept secrets to sustainable weight loss. They help keep you full, stabilize blood sugar, reduce cravings, and support overall health—including your gut! By focusing on high-fiber, whole-food ingredients, you’re setting yourself up for long-term success.
The best diet for fat loss doesn’t have to mean eating less—it means eating smarter. With fiber as your ally, you can enjoy delicious meals, stay satisfied, and support your goals.
Ready to stock your kitchen? Check out Thrive Market, Amazon Grocery and Instacart for grocery delivery or if you need something a little more premade (this makes it so easy!), order Blue Apron, get Hello Fresh, try Factor Meals, shop Hungryroot, or get EveryPlate and start building meals that help you feel good—and full!
Need some more meal inspiration? Download my free Mediterranean Meal plan.
This post contains affiliate links, which means I may earn a small commission at no extra cost to you. I only recommend products I truly love!
