Top 15 Natural Foods That Curb Hunger and Fight Cravings

Do you get hungry when you're trying to lose weight? Many of us do. But if you get enough fiber in your diet, the hunger is more likely to go away. Natural foods and whole grains are a great source of fiber.

But some high-fiber foods are also high in fat and high in calories. If you want to curb your hunger and lose weight, use this list of natural foods for weight loss that are high in fiber but low in calories and low in fat.

You'll find all of them at your local grocery store and many are easy to carry with you for a quick, snack when you're on the go. (All nutrition information values are confirmed current through the USDA FoodData Central database or the MyFitnessPal app. )




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Radishes are crunchy, packed with flavor, and very low in calories. The fat-free veggie is also easy to store in the refrigerator and easy to pack when you need a snack on the go. 

Radishes aren't the highest fiber vegetable, but you get 2 to 3 grams of fiber for every 20 calories (about 9 radishes) that you consume. If you don't like to eat radishes alone, chop them up and add them to your salad to give it a spicy pop of flavor. You can even cook radishes and eat them as a healthy side dish.​




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Chickpeas, also called garbanzo beans, are one of the most versatile high-fiber foods. A half cup of the hearty bean provides about 140 calories and almost 6 grams of fiber.

If you love the nutty taste of chickpeas, you can eat them alone (try them roasted) or as a side dish, like this curried channa. Or make low-calorie hummus. You can also add whole canned garbanzo beans to soups and salads.



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Guava is a delicious tropical fruit that provides up to 45 calories and up to 5 grams of fiber per medium fruit. Guavas can be eaten raw or added to a healthy smoothie.

To make a smoothie with guava, combine any part of the fruit (all of it is edible!) with berries or citrus fruit. Strawberries and pineapple pair well with guava. Add dairy like skim milk or yogurt if you want, but you don't have to. You can even add spinach for a healthy dose of protein and even more fiber!




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Got a sweet tooth? A pear will satisfy your craving and deliver a healthy dose of fiber. A small ripe pear only has 85 calories but provides 5 grams of fiber. Eat a fresh pear raw as a snack, or add to cereal, yogurt, or oatmeal. And try poaching pears for a delicious dessert.




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Celery has a well-worn reputation as a diet staple. It's cheap, it's versatile, and it's super low in calories. Celery is also a good source of dietary fiber. A medium stalk of celery has just 6 calories and one gram of fiber. That doesn't sound like a lot of fiber, but if you consider all the ways you can use celery, those fiber grams can add up quickly.

Chop up celery and use it in a veggie omelet in the morning for breakfast, or add it to a green juice. Pack two or three stalks to munch on at lunch or add to a salad. You can even make cream of celery soup for dinner. Use white beans (more fiber!) instead of heavy cream to cut calories and keep the soup smooth.


Hearts of Palm

Hearts of Palm

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This crisp vegetable can be unfamiliar. At the grocery store, you're more likely to find it in the canned vegetable aisle than in the produce department. If you can find and prepare the fresh variety, you'll probably be able to decrease the sodium content and get a cleaner taste.

A full cup of hearts of palm (canned) has only 41 calories and provides about 4 grams of fiber. Many people compare the taste to asparagus or artichokes. Hearts of palm are easy to chop up and add to salads. They can also be cooked with lemon as a side dish. To decrease calories, use chicken stock instead of butter when you cook them.


Frozen Berries

Frozen berries

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If you're on a budget while you're trying to lose weight, you might avoid the high-priced packages of fresh berries in the produce department. But you can still keep berries in your diet. Just buy them in the freezer aisle instead.

Frozen berries are a great source of fiber as well as other healthy nutrients. Frozen unsweetened blackberries, for example, have 97 calories per cup and 8 grams of fiber. Frozen raspberries contain just 64 calories and 8 grams of fiber. Try a high-protein berry shake or a berry sauce for desserts.


White Beans

white beans
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Almost all beans are healthy sources of fiber, but white beans are very versatile. A half-cup serving of white beans provides 150 calories and 6 grams of fiber. You also get up to 10 grams of protein in that serving of beans.

You can throw whole white beans into soups and salads, but you may wish to puree white beans and add them to your soup recipes. Most cream soup recipes have heavy cream or butter added to get the smooth texture. Skip those high-fat dairy products and use pureed white beans instead. It's easy to do and delicious. Another unique option is a white bean breakfast pizza.


Rye Crackers with Veggies

rye crackers
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Many people choose whole grain bread to increase their fiber intake. But did you know that you can get more fiber and fewer calories with crackers? It's true, if you have to choose the right crackers.

A single slice of homemade or artisan whole grain bread provides about 130 to 150 calories, 2 grams of fat, and 3 grams of fiber. But a single serving of Light Rye Crackers from Ry Krisp provides only 46 calories, 2 grams of fiber and zero fat.

For a fiber-rich lunch, grab 4 crackers (2 servings) to get 4 grams of fiber. Then layer on sliced red peppers (also a good source of dietary fiber), low-calorie hummus, and herbs for a fiber-packed meal.



Green peas

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Frozen peas aren't the fanciest vegetable, but they are packed with fiber. They're also cheap and super easy to store. A single, half-cup serving of peas provides 62 calories and 4.4 grams of fiber. You'll also benefit from over 4 grams of protein when you eat a serving of peas.

Add peas to salads or other recipes, even when they aren't on the ingredients list. Peas have a soft flavor that blends well with everything. And they're tasty on their own! Try a creamy spring vegetable risotto with peas.




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Jicama is popular in some parts of the U.S. and hard to find in others. But this crunchy sweet root vegetable is worth finding if you're trying to lose weight with fiber. One small raw jicama provides 140 calories, 3 grams of protein, and a whopping 18 grams of fiber.

Not sure what to do with jicama? You can peel and slice the veggie and eat it just like you would eat a carrot. It also makes a great addition to salads or spring rolls.



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Spinach is a superfood for many reasons. This leafy green vegetable is so versatile and packed with nutrition. A one-cup serving of cooked spinach provides about 65 calories, 7 grams of fiber, and almost 8 grams of protein.

So what's the best way to eat spinach? Use it instead of iceberg lettuce on sandwiches and salads, or add it to your morning omelet. Try an easy spinach casserole or spinach-egg skillet bake.


Acorn Squash

acorn squash
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Many squash varieties provide fiber, but acorn squash is a favorite because it is easy to find, generally inexpensive, and easy to prepare. One half acorn squash provides about 85 calories, 3.25 grams of fiber, and even 1.75 grams of protein. Acorn squash is great comfort food.

This naturally sweet, warm food is a great replacement for other high starch foods like potatoes or pasta. What the best way to prepare acorn squash? Many people love to roast it (it can sub for delicata or butternut squash), but you can experiment by using acorn squash in soups, casseroles, and even in baked goods.




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Looking for a cheap and easy way to add fiber to your diet? It doesn't get any easier than cauliflower. A serving of this versatile vegetable provides about 2.5 grams of fiber, 2 grams of protein, and only about 25 calories!

It's a great crunchy vegetable to eat raw, but you can also use mashed cauliflower the same way you would use mashed potatoes. Some people even make pizza crust with cauliflower and it really tastes good. Or try cheesy cauliflower cakes.




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Everyone knows that broccoli is good for weight loss, but do you know why? One cup provides 31 calories, 2.4 grams of fiber, and 2.5 grams of protein. If you don't like the texture of broccoli, use it in a cream soup. It's also delicious roasted with lemon or mixed into a stir fry.

2 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. FoodData Central. U.S. Department of Agriculture.

  2. MyFitnessPal. MyFitnessPal UnderArmour Inc.

By Malia Frey, M.A., ACE-CHC, CPT
 Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.