10 High-Fiber Swaps for Faster Weight Loss

Swap refined white bread for whole grain or whole wheat bread to increase your fiber intake and keep you fuller longer.

Whole Grain Bread:

Replace white rice with brown rice or quinoa, which are higher in fiber and provide additional nutrients.

Rice or Quinoa:

Choose whole wheat pasta or pasta made from lentils or chickpeas for a fiber boost.


Swap out potato chips for air-popped popcorn, which is a whole grain and much higher in fiber.


Replace sugary breakfast cereals with oatmeal, preferably steel-cut or old-fashioned oats, for a hearty, fiber-rich start to your day.


Instead of snack bars, opt for fresh fruits like apples, pears, or berries, which are naturally high in fiber and other essential nutrients.

Fresh Fruit:

When baking, use almond flour or coconut flour instead of white flour to increase fiber content and add healthy fats.

Coconut Flour:

Swap fruit juices for whole fruits to retain the fiber that is lost during juicing and reduce your intake of added sugars.

Fruit Juices:

Replace mashed potatoes with mashed cauliflower, which is lower in calories and carbs but still provides fiber and other nutrients.


Switch out iceberg lettuce for darker leafy greens like spinach, kale, or arugula, which have significantly more fiber and nutrients.