You've probably heard it before: fiber makes you feel full. Indeed, fiber slows your stomach emptying time, attracts water in your intestines and adds bulk to your diet, with the result being that you feel satisfied for longer periods, causing you too take in fewer calories over the course of the day. Fiber is also calorie-free. Certain fruits and vegetables are exceptionally high in fiber and low in calories, making them perfectly suited to your weight-loss plan. Before starting any new diet or treatment, talk to your doctor.
Berries
Raspberries and strawberries are among the fruits highest in fiber. Raspberries provide 8 g of fiber per 1-cup serving. At nearly 4 g per serving, strawberries are not far behind. The USDA recommends getting 21 to 25 g of fiber per day if you are a woman. Adult males should aim for 30 to 38 g per day. Meeting this requirement reduces your risk for diabetes and heart disease, and assures proper function of your GI tract, which aids in weight loss.
Apples
One medium apple contains over 4 g of fiber. The fiber in an apple is a mix of soluble and insoluble types. Soluble fiber attracts water into your GI tract, helping to keep you satisfied between meals; the result is fewer cravings. Insoluble fiber helps move food through your digestive tract to keep you regular. At 65 calories per serving, apples have half the calories of other snacks such as potato chips, making them an ideal snack if you are monitoring calories.
Artichokes
Among vegetables, artichokes are a good choice if you are looking to lose weight by adding fiber to your diet. One medium cooked artichoke provides over 10 g of fiber, nearly half of the recommended intake for adult females. Besides being high in fiber, artichokes are also rich sources of several essential nutrients. These include iron, manganese, copper, magnesium and phosphorus, as well as several B complex vitamins.
Peas
In any discussion of health-promoting, high-fiber foods that fit nicely into a weight loss regimen, the humble pea deserves honorable mention. One cup of cooked peas contains nearly 9 g of fiber. Peas are often called a starchy vegetable, which refers to their high carbohydrate content. But don't let this dissuade you from making peas a part of your next dinner. Despite their high carbohydrate content, peas are a low-glycemic index food, which means they help keep your blood sugar stable. Just be sure to go easy on the butter.
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