Dietary fiber not only keeps you full, but it's loaded with health benefits, according to the Mayo Clinic. Since it consists of the parts of foods that the body cannot absorb, it stays intact as it passes through the intestines. Fiber prevents constipation and helps the body absorb sugar at a slower rate than normal. There are many fiber-rich foods low in calories.
Berries
Berries are a source of fiber and they are full of vitamins and antioxidants. About 1/2 cup of strawberries or blueberries has 2 g of fiber with less than 50 calories, while 1/2 cup of blackberries has 4 g of fiber with 30 calories. For the biggest fiber punch, eat 1 cup of raspberries---it contains 9 g of fiber with only 60 calories. For maximum health benefits eat a variety of berries. Add them to smoothies, yogurt or a high-fiber cereal for extra flavor and sweetness.
Vegetables
Vegetables have fiber that will provide bulk to meals. Winter squash has several varieties that are good sources of fiber. A 1/2 cup of cooked acorn squash contains 5 g of fiber, while butternut and hubbard squash have 3 g each. And 1/2 cup of baked sweet potatoes is 90 calories and will give you about 3 g of fiber as well. Add lots of vegetables to soups and stews to increase your fiber consumption. Also, bake a sweet potato instead of french fries or regular potato.
Beans
Beans are recognized for their high fiber content and low calories. Most varieties of beans will provide 6 to 10 g of fiber for under 130 calories. For example, black-eyed peas have 6 g with 80 calories, while navy beans have 10 g of fiber at 130 calories. Experiment with several types of beans. You can add them to soups or use them as a replacement for meat a few times per week to maximize your fiber intake.
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