Saddlebags, muffin tops, tummy tires, and arm jiggle — if you're not a fan of yours, then Fiber is a must. In order to slim down those areas of extra fluff, you need to decrease your overall body fat, which means cutting calories. Eating fiberlicious foods at every meal and for snacks fills you up to prevent cravings and hunger pangs so you eat fewer daily calories, which helps you drop pounds. As an added bonus, getting enough fiber — 25 to 30 grams a day — also keeps your belly happy to prevent bloating, and also reduces your risk of breast cancer and type 2 diabetes.
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Your mom was onto something when she told you to eat your peas — these vegetables are one of the highest sources of fiber. Check out the chart below to see what other Veggies offer the most hunger-satiating fiber.
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| 1/2 CUP | CALORIES | FIBER IN GRAMS |
|---|---|---|
| Acorn squash | 57 | 4.5 |
| Artichoke (1 medium) | 64 | 10.3 |
| Asparagus (10 spears) | 33 | 3 |
| Avocado (1/4 fruit) | 80 | 3.4 |
| Beets | 29 | 1.9 |
| Bell Peppers (green) | 15 | 1.3 |
| Bell peppers (red) | 19 | 1.6 |
| Bell peppers (yellow) | 18 | 0.6 |
| Broccoli | 15 | 1.1 |
| Brussels sprouts | 28 | 2 |
| Butternut squash | 41 | 1 |
| Carrots | 26 | 1.8 |
| Cauliflower | 13 | 1.3 |
| Celery | 7 | 0.8 |
| Corn | 64 | 1.8 |
| Kale | 17 | 0.7 |
| Lettuce, Romaine | 4 | 0.5 |
| Mushrooms | 8 | 0.4 |
| Olives (0.5 oz.) | 25 | 0 |
| Onion | 34 | 1.1 |
| Parsnips | 55 | 2.8 |
| Peas | 62 | 4.4 |
| Potato (1 small) | 128 | 3 |
| Spinach | 3 | 0.3 |
| Summer squash | 12 | 1.2 |
| Sweet potato (1 small) | 60 | 2.2 |
| Tomato | 16 | 1.1 |
| Turnip | 17 | 1.6 |
| Zucchini | 11 | 0.6 |
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