In today's ever popular low-carb craze [1], you might be tempted to shun fruits from your diet, worried that the sugar and carbs will keep you from reaching your weight-loss goals [2]. While it's true that there are varieties you should avoid [3], other fruits can actually assist with weight loss — thanks largely to fibre, a nutrient that keeps you feeling full and satisfied for fewer calories. Here, you'll find 10 fruits that are loaded with the stuff. Snack on them, cook with them, and feel slimmer too.
Apples
Sweet, delicious apples are loaded with fibre, which keeps you satisfied between meals [4] by regulating your blood sugar. For the perfect post-workout snack, top half an apple with peanut butter [5] — protein helps build and repair muscle.
Oranges
Oranges are rich in fibre but also water, and staying hydrated can help curb cravings [6]. Try this energizing citrus smoothie [7] to power through an afternoon slump.
Raspberries
Raspberries have the highest fibre content of any fruit, at 9 grams per cup [8]. They're sweet and tart — perfect on their own, or baked into a high-protein, low-sugar lemon raspberry muffin [9].
Grapefruit
Grapefruit boasts naringin, a compound that research suggests may lower blood sugar and promote weight loss [10]. Try this spiced honey broiled grapefruit [11], a flavour-packed way to kickstart your day.
Cantaloupe
"Melons like honeydew and cantaloupe are great for weight loss because they're high in fibre and lower in sugar, despite the fact that they're sweet," Shauna Sacco, MS, RDN, a certified personal trainer and registered dietitian in Houston, told POPSUGAR. For a healthy and satisfying breakfast, fill a cantaloupe with protein-rich Greek yoghurt [12].
Pears
One medium-sized pear contains about 20 percent of your daily recommended fibre intake [13], making it a healthy, filling snack. Try adding pears to a nutrient-rich smoothie [14].
Pomegranate seeds
Like many of the other fruits on this list, juicy pomegranate seeds are high in satisfying fibre. "You can often buy pomegranate seeds frozen, which makes them an easy and great snack for weight loss," Sacco said. But they're also ideal for topping a salad, like this one with roasted pear and spinach [15].
Peaches
Despite their sweetness, stone fruits (AKA those with pits) are relatively low in sugar, and have been shown to fight back against obesity [16]. Try roasting them for this unique take on bruschetta [17].
Cherries
Cherries are high in fibre and low on the glycemic index [18], meaning they won't cause your blood sugar to spike. Pop them one by one, or try making these healthy cherry yoghurt popsicles [19].
Blueberries
Blueberries are famed for their heart-healthy antioxidants, but research has suggested that they may also help reduce belly fat [20]. Whip up this vegan blueberry sherbert [21] for an indulgent dairy-free dessert.