When you are on your journey to lose weight, eating high fiber food is key as they fill you up and keep you satiated for a long time. In addition to aiding weight loss, fiber-rich foods lower your risk of heart attack, cancer and high blood pressure. Nutritionists recommend a daily intake of 25-38 grams of fiber to get the best results. It’s time to head to the grocery store and fill your jars with the following fiber-rich foods.

Avocados: Fiber content: 10.5 grams per cup
Avocados are not just rich in fiber but also healthy fats that lower cholesterol and decrease the risk of cardiovascular disease. They are rich in vitamin K, which helps in building strong bones. The fiber content varies between Florida avocados (bright green and smooth skinned) and California avocados (smaller and darker), with the former containing more insoluble fiber than the latter. Include some chopped bits in your salads and sandwiches to keep you going.

Almonds: Fiber content: 3.5 grams per 24-28 almonds
Almonds are a great of source of fiber as well as essential nutrients such as iron and magnesium. If you are into the habit of snacking on unhealthy food, replace them with almonds. Not only do they fill you up but also nourish your body with fat banishing nutrients.

Blackberries: Fiber content: 7.6 grams per cup
Blackberries are a storehouse of omega 6 fatty acids, potassium, magnesium, vitamins C and K, in addition to fiber. They are rich in antioxidants that keep diseases at bay. Add them into your breakfast cereal, turn them into a smoothie or mix them with a dollop of Greek yogurt to reap the benefits of all the goodness.

Figs: Fiber content: 14.6 grams in one cup of dried figs
Figs gave a wonderfully beneficial balance of soluble and insoluble fiber that helps in keeping your hunger under control. They also help in lowering blood pressure and preventing macular degeneration. Add dried figs to your salads or cereals to soak up all the nutrients.

Peas: Fiber content: 8.6 grams per cup of cooked peas
Peas are packed with fiber, antioxidants and anti-inflammatory properties that are crucial for aiding weight loss. You can either steam them or turn them into a soup to provide your body with fiber as well as vitamin C.

Flaxseeds: Fiber content: 2.8 grams per tablespoon
One tablespoon of flaxseeds (55 calories) provides you with enough fiber to keep you full. They are an extremely rich source of omega-3 fats that prevent diabetes and heart disease. Toss them in your smoothies, salads or yogurt instead of cooking them.