Fiber-Filled Foods
Filling Fiber Foods
Prunes, salad and
oatmeal - - if these foods immediately come to mind when hearing the phrase 'high-fiber diet,' it?s time to change your thinking. Tanya Zuckerbrot, author of 'The F-Factor Diet', recommends nine surprising fiber-filled foods to help you shed pounds without leaving you feeling deprived.
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Pears
Most people are unaware of the fact that pears contain more fiber than prunes. An average size pear packs five grams of fiber, compared to only three grams in one prune!
Pistachio Nuts
Pistachios have the least amount of calories and fat of all nuts, and a one-ounce serving has three grams of fiber. Toss pistachios into your cereal, yogurt, on top of salads or eat them on their own as a fiber and protein-packed snack.
Berries
All berries are a great source of fiber - - one cup of antioxidant-rich raspberries has eight grams of fiber and only 60 calories! Try adding berries to high fiber cereal, blending them into a smoothie or eating them as a dessert.
Artichokes
An entire artichoke has six grams of fiber and only 60 calories. Next time you have company, whip up your favorite low-fat spinach and artichoke dip for a great boost of fiber or try a steamed artichoke for a great low-calorie, high-fiber snack.
Lentil Beans
Next time you're faced with a soup decision, remember this: one cup of lentils contains 16 grams of fiber - - 16 times the amount of fiber in a cup of chicken noodle soup! Try a lentil-based soup to get your fiber and protein fix.
Edamame
Unsure about which appetizer to order at a Japanese restaurant? With eight grams of fiber in just one cup, edamame is a great choice that will fill you up so you don't overeat during the main meal.
Light Popcorn
Many people wouldn't suspect it, but a serving of popcorn actually packs four grams of fiber. Popcorn is a also good source of whole grains, and because it?s popped with air, you fill up on less.
Whole-Grain Cereals
Whole grain cereals are a great opportunity to get in 14 grams of fiber early in the morning. A one-half cup serving of Fiber One provides you with 14 g of fiber - - 14 times the amount of fiber in a bowl of Special K. Top a bowl of your favorite fiber cereal with berries and skim milk to feel full and energized until lunch.
Whole-Grain Bread Products
100% whole-wheat breads, tortillas, English muffins and pitas contain twice the fiber and almost half the calories of their all-white counterparts! At lunch, make sure to order sandwiches on any of these high-fiber breads to help keep you feeling full all afternoon.
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