For many, it's a fact of life: Gaining weight is easy, but losing weight is hard. But here's another fact: Eating high-fiber foods helps you feel full longer, so you eat less and potentially lose weight. In a 2019 study published in the Journal of Nutrition, researchers found a strong association between increased fiber intake and weight loss, as well as a greater chance of adhering to a prescribed diet.

7-Day High-Fiber Meal Plan: 1,200 Calories

Before you start loading up on fiber-rich foods, it's important to note that most Americans don't get enough fiber. So, if you're ramping up your fiber intake, take it slow so your body has time to adjust. And be sure to drink plenty of water to help prevent all that fiber from backing you up.

Here are six high-fiber foods plus some easy ways to use them to help you achieve your weight loss goals

1. Whole-Wheat Pasta

With more than 6 grams per 1-cup serving, whole-wheat pasta is higher in fiber than many other whole grains. Besides helping you stay full, consuming whole-grain fiber has been linked to a lower risk of diabetes, heart disease and even some cancers.

Sneak it in: Whole-wheat pasta has a heartier flavor than regular. If you're not ready to make a complete switch, try mixing whole-wheat pasta with white and serve it with your favorite sauce.

2. Lentils

This versatile (and cheap!) little legume packs a punch with fiber (15.6 grams per 1-cup serving), plus protein, iron and other nutrients. Compared to many animal-based proteins, legumes have fewer calories and fat and are packed with antioxidants and micronutrients.

Sneak them in: Try adding lentils to your favorite soups and stews. They're great in veggie burgers, too.

3. Artichokes

Supplements made from artichoke extract have gotten some weight-loss buzz, but beware—there's no real evidence they work. Instead, skip the supplements and make friends with the real thing. Low in calories and high in fiber (10 grams per 1-cup serving)—plus iron, vitamin C and other nutrients—artichokes are a great choice for healthy weight loss.

Sneak them in: Jazz up a spinach dip or your favorite spaghetti sauce with chopped cooked artichokes. Use frozen instead of canned to save on sodium.