High Fiber Foods

Posted on Dec 3rd 2009 4:45PM by AOL Health Editors

Prunes, salad and oatmeal -- if these foods immediately come to mind when you hear about high-fiber diets, it's time to change your thinking. Not only does fiber help you drop pounds quickly, but it also keeps you feeling full for longer. Tanya Zuckerbrot, author of 'The F-Factor Diet,' recommends these nine surprising fiber-filled foods to help you whittle your waistline.

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!

Pistachios
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 or 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. Best of all, you can eat 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. You can also steam an 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 also a 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 grams of fiber -- 14 times more than 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
One-hundred percent 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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Tags: artichoke, berry, edamame, f factor diet, high fiber, high fiber diet, high fiber food, high fiber foods, lentil, lose weight, pear, pistachio, popcorn, whole grain

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Reader Comments (Page 1 of 1)

cindy 2-13-2010 @ 2:34PM

Soooo, what do you consider a superfood for a person in their 50's who has crohns' disease and has already had a small bowel transplant and NO colon? Ive never gotten an answer anywhere for this question? I cannot eat gigh fiber foods..

MadamXXX 3-08-2010 @ 7:59PM

I should think you doctor would be the one to give you that information.

Also, I wouldn't trust anything on this website -- they compare the fiber in ONE pear to ONE prune and say the pear is better. Do the math. Who eats one prune? How about 3 prunes -- 9 grams of fiber -- better than pear. Not that there's anything wrong with a pear -- it's just misinformation.

Mark 3-24-2010 @ 4:02AM

Cindy,
Check out this website and the links on the left side: www.high-fiber-health.com/crohns
Don't know if this will be helpful in your case.

Sara 3-31-2010 @ 6:26PM

This new book, The F Factor Diet, advocates eating a high fiber diet in order to lose weight. I recently saw a blog about it on Viewpoints.com -- they have some good tips to adding fiber to your diet that are worth checking it out.

HealthNut 1-26-2011 @ 9:33AM

I tried the F-Factor Diet but the author recommends GG Bran Crispbread and I haven't been able to find them in my local supermarket. Can anyone suggest where I could buy some?

Kathy 9-28-2010 @ 4:31PM

All of the suggestions are great. I'm changing my eating habits due to Type II diabetes and high cholesterol. My only problem is SKIM MILK. I was forced to drink and us it on cereal when I was a child--have not been able to consume it ever since. Article suggest putting it on cereal. I'm currently using 2% milk on cereal--would consider changing to 1%. Is this a good choice? Will have to be, since I won't use SKIM MILK!

tim 10-20-2010 @ 3:40PM

fiber removes minerals from body not good, it is foods that are high in gelatin that are beneficial. high fiber diets are a scam, fiber from grains actually harm the bowel. they irritate the bowel. timmy

Heidi Lao 12-11-2010 @ 1:13AM

With directed energy weapons controlling our physiology, nothing works. Just eat normal foods, so they could not use you as an experimental animal.

Barack Obama is a PHT animal who wants to control everyone's physiology, so he could establish a PHT slave world. He has murdered my grandmother to take away an income from my father. He deserves death penalty.

PHT—Physiological High Technology
Cynthia Claudia/Hammond 辛西娅.克劳迪娅/哈蒙德 is a PHT animal in San Francisco Bay Area who wanted to become his hidden wife. Barack Obama discussed that with her on the telepathic board last year.
PHT-Physiological High Technology is able to read your mind from satellites and control your expression, speech, and your sexual arousal. Therefore, on their video the raped victims could look like they enjoy the sex, but in fact they were being raped. In addition the victims could be controlled to a level that they were not able to yell for help if the PHT controlled their speech and their voice/vocal cord (muscles and nerves).

Hgs 12-30-2010 @ 2:53PM

Do you need a tin foil hat? I have an extra.

EBTaylor 1-03-2011 @ 11:20AM

How in the heck can you jump from diets emphasizing fiber to damning Obama? Thank heavens he's around so every problem any idiot might have ... they can blame on Barack. You need help.

D P 2-12-2011 @ 6:38PM

I'm 59 years old and eating high fiber foods has always been a problem for me. I finally found a solution that is very tasty. I haven't taken the time to check out the nutritional value but it works for me. I eat "Fiber One" cereal for breakfast and 2 to 3 "Fiber One" bars during the course of the day. A fiber bar works well as a mid-night snack for those with a sweet tooth. While there are some Fat issues I figure the trade off is well worth it. I just watch what I eat the rest of the day. You can consume the daily recommended amount of fiber very easily.
D P

Pat 2-13-2011 @ 12:06PM

Have a glass of prune juice daily.

Peter 2-21-2011 @ 10:12AM

Thanks for your article about High Fiber Foods. Today I was reading a related article about diets musclebuildingnews.org/muscle-building-diet/high-fiber-foods/ and it seems to agree with you in some aspects. I believe dieting is really important to have a healthy live, wouldn't you agree?

Thanks,
Peter