If you are looking to lose weight then you know a thing or two about high fiber foods such as protein, fruits and vegetables, and drinking plenty of water.  What you might not know is that fiber plays a critical role in shedding fat effectively and that most adult men do not eat enough fiber per day.  You need at least 35g of fiber per day to keep everything regular and your fat loss consistent.

>> VIDEO: These Foods Are Damaging Your Digestive Health!<<

Norm from ‘Cheers’ had the right idea with his high fiber diet.  Eating a diet high in fiber has tons of health benefits including promoting good digestive health, weight loss, and reducing the risk of some cancers or diabetes.   In fact, a 2014 American Journal of Clinical Nutrition study found that people with a higher fiber intake had a longer lifespan than those with a lower intake.

High Fiber Foods – Kidney Beans

FIBER COUNT: 14 GRAMS PER 1 CUP, CANNED

Cheap, convenient, presoaked, and canned, kidney beans are one of the easiest high fiber foods to work with thanks to their easygoing ways.  They also happen to be incredibly versatile and delicious.  Pot them in a slow cooker for a New Orleans favorite, red beans and rice, or add them to burritos as a high fiber high protein filler.  Whatever you do, add more kidney beans to your diet.

Loaded with potassium and magnesium, kidney beans help keep blood pressure in check while their high fiber content helps reduce bad LDL cholesterol that fights off heart disease.  Kidney beans are also rich in iron and protein, making them a great meat substitute for vegetarians.

Read more: Guide: The 31 Healthiest Foods of All Time (with Recipes)

High Fiber Foods – Chickpeas

FIBER COUNT: 11 GRAMS PER 1 CUP, CANNED

Hummus is so much more than a tasty dip; it is a high fiber power food that can help you lose weight.  The humble chickpea can also be eaten in salads or baked into falafel.  Delicious, filling, and healthy, there isn’t much the chickpea doesn’t offer including laudable amounts of fiber, plant protein, iron, and vitamin B6, the latter of which is necessary for a healthy nervous system.

Chickpeas support weight loss with nutrition and fiber.  Chickpeas, or garbanzo beans, deserve more attention.  Often limited to nothing more than a second thought as they are tossed onto a salad, chickpeas can be used in a variety of ways, where they add a low-fat boost of nutrition that supports healthy weight loss.

Read more: Are Chickpeas Good for Weight Loss

High Fiber Foods – Black Beans

FIBER COUNT: 17 GRAMS PER 1 CUP, CANNED

Black beans are one of the most important sources of fiber for men thanks to their dark blue or black appearance.  These indicate high levels of antioxidants are present.  Now you can make your fiber go the distance with this super bean.  Add to burritos for a mild yet delicious taste.  You can also blend black beans into a tailgating party dip that will help you get trim while cheering on your team.

Black beans are a healthy addition to both vegetarian and non-vegetarian diets.  These nutritious and tasty legumes are available dried or canned, and both types provide the same health benefits.  The benefits of beans come from a few different components including protein, fiber, antioxidants and micronutrients.

Read more: Is Eating Black Beans Good for You?

Fiber is just one way to promote weight loss.  Get the bigger picture by watching this video on digestive health to see how you can transform your body today!