The present invention provides a puffed high meal and fiber food, which is made of the raw material according to the weight shares comprises: seven major ingredients: 1.5 to 2.5 of tartary buckwheat, 1.0 to 2.0 of konjac flour, 0.2 to 0.5 of soy dietary fiber, 0.2 to 0.5 of oat bran, 0.2 to 0.5 of zein fiber, 0.2 to 0.5 of apple fiber and 0.1 to 0.5 of lecithin; seven accessories A: 2 to 3 of benne, 0.5 to 2 of oat, 0.3 to 1 of medlar, 0.1 to 1 of raisin, 0.1 to 1 of white sesame, .01 to 1 black sesame and 0.1 to 1 of almond; ten accessories B: 0.1 to 1 of white granulated sugar, .01 to 0.3 of maltitol, 0.1 to 0.3 of Isomaltitol , 0.3 to 1 of phycite, 0.1 to 0.3 of mannite, .05 to 1 of isomaltooligosaccharide, 0.1 to 1 of starch syrup, 0.5 to 1.0 of high fructose syrup, 0.1 to 1 of citricacid and 0.01 to 0.1 of flavor composition. The present invention has the functions of the weight losing, the blood sugar controlling, the blood-fat adjusting, the intestines moistening, the bowels relaxing and toxin expelling.