Fight Hunger Pangs with Favorite Fiber Foods

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:

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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