They have lots of fiber, plant-based protein, vitamins that help your immune system, and minerals that help get rid of bloat.

You can put chickpeas in salads, soups, stews, and side foods with ease.
Besides that, chickpea flour is a great choice to regular flour when baking because it makes the food more nutritious and filling.

In addition to having a lot of zinc, which is good for your immune system, pumpkin seeds also have a lot of fiber, which makes them a very filling snack.

Pepitas are a great snack food because they add about 7 grams of protein to a small amount.

Foods that have been fermented, like miso, tempeh, and sauerkraut, contain probiotics, which are good bacteria that help your immune system, keep your gut healthy, and get rid of gas.

Unsweetened plain Greek yogurtcan provide probiotic benefits too. Make sure that each 6-ounce serving has at least five types of bacteria.

Like yogurt, kefir is a cultured diary byproduct, but it’s more of a creamy, delightful drink that has a smoothie consistency.

It has a lot of probiotics that help keep your gut healthy. If you feel fat, this is a great choice because constipation can be a big cause of that.

Adding a splash to your morning smoothie is a great way to get a lot of protein.

sauerkraut may be the first fermented food you ever encountered — and it should have a space among other condiments in your pantry.

There are probiotic benefits to sauerkraut because it’s been fermented. Mostly, it’s low in calories and high in fiber, like most veggies. Right away, try putting it on a salad or a sandwich.

 We love almonds, peanuts, walnuts, and pistachios. Specifically, almonds are a great source of protein, and many studies have shown that eating more almonds can lower LDL cholesterol (the “bad” kind).

The Journal of Research in Medical Sciences says that eating almonds as a snack on a daily basis may help people lose more weight because they speed up metabolisms.

Walnuts are another nut hero. They are high in monounsaturated fats, which makes them a much healthier snack than chips or pretzels for on the go.

Previous studies have shown that walnuts, in particular, can help you control your hunger between meals.

Have you ever wondered why pistachios are sometimes sold in their shells? You won’t believe it, but pistachios are a great example of a healthy snack that may make you slow down and pay attention to what you’re eating because of their shells.

A study in the journal Appetite found that dieters were more likely to eat less when they were cracking pistachios. This was because the shells reminded dieters of how much they had already eaten.

Plant-based oils like extra-virgin olive oil create that “full” feeling and help you slim down overall.
A substance called oleocanthal, which is found in extra-virgin olive oils and has been said to have effects on the body similar to ibuprofen when taken regularly, also helps lower inflammation.

Skip battered foods deep-fried in oil, though! You should only eat fried snacks once in a while because they can make you gain weight.

Researchers have found that eggs may help people lose weight over time because they are low in calories and high in other nutrients.

Breakfasts high in protein, like omelets and veggie-packed skillet scrambles, can keep you full all day. But a hard-boiled egg on top of a salad for lunch can also keep you full until dinner.

Quinoa is a great whole grain to eat a lot of because it is high in fiber and a complete protein, which means it has the right amounts of all eight necessary amino acids.

Because it has a low glycemic index, it doesn’t completely mess up blood sugar levels either. Overall, if you want to keep your weight off, you need to add quinoa to your diet.

These crunchy vegetables are all high in fiber: broccoli, cauliflower, Brussels sprouts, kohlrabi, and more. You can find them fresh in any food aisle.

These vegetables are low in calories when cooked simply in a sauté or baked on a sheet pan. But if you eat them raw, they keep all of their phytonutrients, which include many minerals and vitamins (from calcium to zinc!) that you may not be getting enough of in other parts of your diet.

Sweet potatoes, butternut squash, and other good-for-you orange veggies are lower in calories and chock-full of potassium and beta-carotene. Their mineral-rich and fiber-full properties make them bloat-beating all-stars.