When you think of fiber, chances are your weight isn’t the first thing that comes to mind. But recent studies show the more fiber you eat, the less you tend to weigh. The reason: Part of it lies in satiety, or feeling full.
Fiber moves through your body more slowly than highly processed foods, making you feel full faster and satisfied longer. Most of us are only getting about half the recommended 25 grams of the filler-upper a day, though. Doubling up could cut 100 calories from your day—over a year, that adds up to 10 pounds.
So how do you fill the fiber gap? Try these Sure Things and Surprises—but be sure to note the Scams.
Sure things: your old fiber standbys
- Black beans: 15 grams per cup
- Cooked broccoli: 5 grams per cup
- Cooked oatmeal: 4 grams per cup
- Chickpeas: 10.6 grams per cup
- Dried plums: 12.4 grams per cup
Surprises: who knew they’re so fiber-packed?
- Large Asian pear: 10 grams per pear, about double a regular pear
- Frozen green peas: 8.8 grams per cup
- Canned pumpkin: 7 grams per cup
- Avocado: 11.6 grams per avocado
- Artichoke: 9 grams per cup
Scams: less than 3 grams per serving
- Summer squash: 2.5 grams per cup
- Watermelon: 0.6 grams per cup
- Soft raisin granola bar: 1.2 grams per bar
- Brown rice cake: 0.4 grams per cake
- Romaine lettuce: 1 gram per cup
By Lia Huber
Comments (14)
Please send me more info on weigh loss
I would like to learn how to make smothies for breakfast that include fresh fruit.
I would like to receive at least a daily menu to reduce my belly fat. I’m actually not fat but I have this belly fat that I cannot cope with..It’s so frustrating!
Thanx
I want to loose my stomch fat wat food can i eat?
i am doing a report on eating more to weigh less i need info
thanx
I have under active thyroid and is currently on medication for the past 6 years eltroxin. My metabolism is very slow, I am constantly constipated. I am gaining weight faster then you can say lightning. I am becoming depressed about my weight gain. I am short in height and look uncomfortable. I want to loose wait seriously, but I do not know how to get my metabolism going. I don’t know what the right foods are to eat or not. I do not have a eating plan whatsoever I had many and none worked. Please assist in any way maybe you can suggest an eating plan what wil help my thyroid as wel as ahealthy balanced diet basically
i am still doing a report on eating more to weigh less and i still need more info so please put more on your site. i’m extremely obese and i’m trying to figure out if i can just eat a tone and lose the 300 pounds that i’ve gained.
I have a brother that has this obsession of hunting. that is all that he ever wants to do when he gets home. well, i am 6 foot 1 and i have green eyes. my hair is brown and i have 3 brothers and 1 sister. my daddy never graduated high school. i only have one friend and thats my teddy bear named george. my mommy home schools me cause she says that the schooling system is too hard for someone as dumb as me. i am 15 years old. my favorite sport is underwater basket weaving. but my broter needs help. thanx
To have long black thick hair
I would like to lose by stomach fat. what can i do.
This year I am determined to lose weight. Cannot wear a size 12 comfortablely. Need to lose most of my weight in my mid section. Please give advise on daily meals and exercise routine.
send me more health tips and on how to loose weight
dont you have some other food that taste good??
I live in Zimbabwe and would what to know where I can join the weighless group. I read the weighless magazine religiously and have been inspired by people who have lost weight.