Fiber is a part of a healthy diet because of the health benefits it has on your body. The National Fiber Council explains that fiber regulates intestinal health, lowers cholesterol by absorbing fat and cholesterol from food and helps you maintain a healthy weight by keeping you feeling full for longer. There are several fiber foods to choose from to help you feel full.
Whole-Wheat Pasta
According to the Mayo Clinic, whole-wheat pasta contains more than 6g of fiber per cup. Whole-wheat pastas are also a complex carbohydrate, which is digested slower than simple carbohydrates that are found in white breads and some processed foods.
Since foods that contain fiber and complex carbohydrates are digested slower, they will keep you feeling full longer.
Black Beans
Black beans are a healthy option to add to your diet because they are low in fat but high in protein and fiber. One cup of black beans contains 15g of fiber, according to Nutrition Data.
Many Americans do not eat enough fiber per day. The Mayo Clinic recommends men eat at least 30 to 38g of fiber a day and that women eat at least 21 to 25g a day.
Lentils
Lentils will keep you feeling full longer because of their high-fiber content. Lentils are a type of legume and are similar to beans. The low fat and high protein also make them a valuable substitute to meats, which often have higher fat and cholesterol.
Lentils are particularly delicious in soups, stews and salads. Try adding lentils to a traditional bean soup for added flavor and nutrients.
Fruit
Many fruits, including raspberries, apples, pears, strawberries, bananas and oranges are packed with filling fiber. Raspberries in particular contain 8g of fiber per cup, as reported by the Mayo Clinic.
Fruit is an excellent snack that will keep you feeling full in between meals. Keep an apple or banana in your purse or desk drawer to fight mid-afternoon hunger. Combine raspberries and strawberries with low-fat whipped cream for a healthy dessert.
Vegetables
Vegetables are low-calorie yet contain fiber and essential nutrients. The Mayo Clinic lists artichokes, peas, broccoli and sweet potatoes as just some of the vegetables that contain fiber. Pack your sandwiches, soups, salads and side dishes with vegetables to not only get the nutrients you need, but to keep you feeling full.
If you are not currently eating a high-fiber diet, be sure to add fiber into your daily meals slowly. Adding too much fiber too quickly can upset your stomach, causing abdominal cramps and bloating.
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