Summer or getting ready for a vacation often means trying to lose weight to look as slim as possible in a bathing suit. One of the best ways to prevent weight gain or promote weight loss is to increase the amount of fiber in a diet. Research has shown that people who make no other changes in their diet other than increasing their fiber intake lose weight.

These 7 best foods for a beach body are high in fiber and other health-boosting nutrients that will help any individual with weight loss and maintenance.

1.) Strawberries have about 3 grams of fiber per cup and only 50 calories. A cup of strawberries has a full day’s worth of Vitamin C, a cancer-fighting and immune-boosting antioxidant that makes skin look healthier and younger. There are many ways to enjoy fresh strawberries. Top toasted baguettes with goat cheese and sliced strawberries, or toss them into a salad with grapes, blue cheese and toasted almonds.

2.) Zucchini is rich in fiber, containing about 3 grams per cup. Since it only contains 30 calories per cup, it’s a great low-calorie way to boost the nutritional value of many dishes. Bake a classic zucchini bread recipe for a low calorie dessert treat. Or for a fresh appetizer, top zucchini slices with sun-dried tomatoes and goat cheese.

3.) Green beans not only boast 4 grams of fiber per cup, but they are also packed with vitamin K, which is essential for maintaining strong bones. For a savory dish that really showcases their crisp texture and flavor, toss steamed green beans in a lemony vinaigrette and top them with toasted almonds, breadcrumbs and lemon zest.

4.) Corn on the cob appears on most summer picnic menus, but it does not have to be eaten slathered with butter. A large ear of corn has 3 grams of fiber and only 127 calories, so it makes a healthy side dish. For a zesty alternative, spice it up with chili powder, cotija cheese and cilantro, or slice the kernels off the cob and toss them in a bowl with sliced watermelon for a fresh salsa.

5.) Nothing says summer like fresh berries and a cup of raspberries packs a staggering 8 grams of fiber with only 64 calories. For a healthy, tasty dessert, mix them in a bowl of frozen yogurt or make a fresh salad with raspberries, avocado and mango.

6.) Another summer favorite is pineapple. This fruit not only has 2 grams of fiber and only 82 calories per cup, it’s also bursting with vitamin C, which supports the immune system and is good for the skin. Serve it over fresh fish like tilapia, mackerel or cod, or blend it with ice, low-fat yogurt and milk for a sunny breakfast smoothie.

7.) The beach can dry out skin and hair and since cucumbers are 96 percent water, they will not only provide an adequate amount of fiber but will assist in hydration. A cup of cucumber has about 1 gram of fiber and only 16 calories. For a delicious salad, mix them with tomatoes, red onions and feta. Cucumber mint sorbet is easy to make and it’s a sweet, cool dessert for a summer evening.

Getting a perfect beach body requires a lot of work and planning. One of the most important keys to being successful in losing and maintaining a healthy weight is incorporating these fiber-rich recipes in a daily diet.