4 High-Fiber Foods Dietitians Say You Should Eat For Breakfast To Slim Down This Fall

couple sharing breakfast
couple sharing breakfast

In the pursuit of achieving a healthy weight and promoting overall well-being, the role of dietary choices cannot be overstated. Among the various factors that contribute to successful weight management, the consumption of high fiber foods emerges as a prominent strategy. Fiber, a non-digestible component found in plant-based foods, plays a pivotal role in supporting weight loss endeavors. Beyond its well-known digestive benefits, fiber-rich foods offer a unique advantage by fostering a sense of fullness, curbing excessive hunger, and aiding in the control of calorie intake.

We spoke with Laurie Thenedy, RD and owner/founder of Nutrition Renewed, to learn about the four high-fiber foods we should be eating to lose weight by fall. Thenedy revealed that oats, chia seeds, berries, and Greek yogurt are the best options to choose from.


Oats are renowned for their high fiber content and their potential link to weight loss. Rich in soluble fiber, particularly beta-glucans, oats offer several health benefits. When consumed, these fibers form a gel-like substance in the digestive tract, slowing down digestion and promoting a feeling of fullness. This can help control appetite and reduce overall calorie intake, which is conducive to weight loss.

"Oats are high in fiber which keeps you fuller longer and helps keep those morning munchies away. Top your oats with natural peanut butter, Greek yogurt, or cottage cheese for an extra protein boost," Thenedy states.

Chia Seeds

Chia seeds are nutritional powerhouses known for their impressive fiber content and potential link to weight loss. These tiny seeds, derived from the plant Salvia hispanica, are rich in soluble and insoluble fiber, promoting a feeling of fullness and aiding in digestion.

Thenedy says, "Chia seeds are high in fiber and healthy fats which can make your breakfast more satisfying and filling."


Berries, such as strawberries, blueberries, raspberries, and blackberries, are not only delectable but also pack a punch in terms of their nutritional value. One of their standout features is their high fiber content. Fiber plays a crucial role in promoting weight loss due to its ability to provide a feeling of fullness and reduce overall calorie intake.

"Berries are high in fiber which makes them the perfect fruit for breakfast. Use them as a base for your smoothie, top on cottage cheese, or put into oats for a complete breakfast," Thenedy highlights.

Greek Yogurt

Greek yogurt is a creamy and protein-rich dairy product that has gained popularity for its potential link to weight loss. It is strained to remove excess whey, resulting in a thicker texture and higher protein content compared to regular yogurt. While Greek yogurt typically contains less fiber than some other foods, its protein content can contribute to a feeling of fullness and satiety, which may help control appetite and reduce overeating.

Thenedy notes that "Greek Yogurt is high in protein which will not only keep you full but also help keep your blood sugar levels steady. When your blood sugar levels are steady and not spiking, you may have fewer sugar cravings and have more energy throughout the day."