Fight Hunger Pangs with Favorite Fiber Foods

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Feeling hungry? Fight hunger pangs by adding more fiber-filled foods at breakfast, lunch, dinner and snacks, too. Fiber tends to digest very slowly, leaving you feeling full and reducing the temptation to eat more. For better weight control, eat around 35 grams of fiber a day. Check this list for favorite fiber foods:

Jump to: Sippers & Chillers | Cereals | Snack Bars | Breads & Wraps
Snacks | Fruits | Vegetables | Beans | Soups, Sides Pasta & Entraes
Extra

Sippers & Chillers   Calories Fiber

Activia light yogurt

  70 3

Breakstones live-active low-fat cottage cheese, 4-oz cup

  90 3

Lifeway kefir (Plain)

  120 3

Naked Juice Blue Machine

  170 8

Special K protein water strawberry kiwi mix, 1 packet

  30 5
       
Cereals   Calories Fiber

All Bran yogurt bites cereal, 1-1/4 cups

  190 10

Fiber One bran cereal, 1/2 cup

  60 14

Fiber One honey clusters cereal, 1 cup

  160 13

Fiber One raisin bran clusters cereal, 1 cup

  170 11

Hy-Vee raisin bran cereal, 1 cup

  190 4

HV HealthMarket organic protein crunch & more cereal, 1 cup

  170 10

Kashi GoLean cereal, 1 cup

  140 10

Kashi Vive cereal, 1-1/4 cup

  170 12
       
Snack Bars   Calories Fiber

All Bran cereal bars, 1 bar

  130 5

Fiber One chewy bars, oats and peanut butter

  150 9

Flavor & Fiber Bars banana walnut bar

  130 12

Kashi cherry dark chocolate bar granola bar

  120 4

Larabar chocolate coconut, 1 bar

  220 5

South Beach Diet meal replacement bars, 1 bar

  210 5

Van’s gourmet multi-grain waffles, 2 waffles

  190 5

Vita Muffins, 1 muffin

  100 4
       

Breads & Wraps

  Calories Fiber

Amana 100% whole wheat bread, 1 slice

  110 4

Flatout Light original

  90 9

Hy-Vee light English muffins, 1 muffin

  90 4

LaTortilla Factory tortillas (small)

  50 9

Mission multi-grain tortillas

  140 5

Mrs. Baird's fiber plus whole grain wheat bread, 1 slice

  60 12

Western Bagel, The Alternative Bagel, 1 bagel

  110 7

Wholesome Harvest stone-ground whole wheat bread, 1 slice

  140 4

 

     

Snacks

  Calories Fiber

All Bran crackers - garlic & herb

  120 5

Garden Harvest toasted chips, 12 chips

  120 3

Genisoy soy nuts, 1/4 cup

  120 5

Glad Corn, 1/3 cup

  140 4

Hy-Vee 94% fat-free popcorn, popped, 1 cup

  120 5

Seapoint Farms dry roasted edemame, 1/4 cup

  130 8

South Beach Diet whole wheat crackers

  100 3

Fruits

  Calories Fiber

Apple with skin, raw, 1 medium

  72 3

Banana, 1 medium

  105 3

Blackberries, raw, 1/2 cup

  31 4

Blueberries, 1 cup

  70 4

Dates, 1/4 cup

  126 4

Figs, dried, 1/4 cup

  93 4

Orange, raw, 1 medium

  62 3

Pear, raw, 1 small

  81 4

Raspberries, raw, 1/2 cup

  32 4
       

Vegetables

  Calories Fiber

Broccoli, cooked, 1/2 cup

  26 3

Brussels sprouts, frozen, cooked, ½ cup

  33 3

C & W Ultimate Southwest Blend frozen vegetables, 2/3 cup

  90 5

Green peas, cooked, 1/2 cup

  67 4

Mixed vegetables, cooked, 1/2 cup

  59 4

Potato, baked, with skin, 1 medium

  161 4

Soybeans, edamame, cooked, 1/2 cup

  127 4

Sweet potato, baked, with peel, l medium

  131 5

Tomato paste, 1/4 cup

  54 3

Water chestnuts, 1/2 cup

  45 4

 

     
Beans   Calories Fiber
Hy-Vee black beans, canned, 1/2 cup   110 7
Hy-Vee black beans, canned, 1/2 cup   114 7.5

Hy-Vee chickpeas, canned, 1/2 cup

  135 6.2

Hy-Vee kidney beans, canned, 1/2 cup

  109 8.2

Hy-Vee lima beans, canned, 1/2 cup

  108 6.6

Hy-Vee navy beans, canned, 1/2 cup

  128 9.5

Hy-Vee pinto beans, canned, 1/2 cup

  122 7.7

Hy-Vee split peas, canned, 1/2 cup

  116 8.1
       
Soups, Sides, Past & Entraes   Calories Fiber

Barilla pasta plus, 1 cup cooked

  210 4

Bear Creek "Darn Good" chili, 1 cup prepared

  120 6

Healthy Choice bean & ham soup

  180 10

Kashi black bean mango frozen entrée

   340  7

Knorr-Lipton Sides, whole grain, chicken, 2/3 cup

   270  16

Progresso Italian-style vegetable light soup

   60  4

Progresso savory vegetable barley light soup

   60  4

Ronzoni Healthy Harvest 7-grain blend with omega-3 in fusilli, 1 cup

   180  5
       
Extra   Calories Fiber

Almonds, 1 oz (small handful)

  164  3.3

Flax Seed, milled, 2 tbsp

   80  4

Hodgson Mill insta-bake variety baking mix, 1/3 cup

   30  3

I'm Healthy chocolate soy nut butter, 2 tbsp

   190  3

Naturally More peanut butter, 2 tbsp

   169  4

Pearled barley, cooked, 1/2 cup

   97  3

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