List: 5 High Fiber Foods to Help Keep You Feeling Full, Part 1


Fiber will fill you up and keep you full longer.

I posted an article on the benefits of fiber.  This is going to be a multiple part series on high fiber foods you need to add to your diet on a regular basis.  I have found that if I get 30-50 grams of fiber in my diet each day that I am much less hungry.  I try to get 6-10 grams per meals at a minimum.  

  1. Pumpkin
  • Serving size:  1/2 cup  
  • Fiber Content:  3-4 grams
  • Calories: 40-50 calories
Fresh Pumpkin
Fresh Pumpkin

I am using canned pumpkin.  I have to say sorry to my wife because she once tried to make pumpkin pie from a real pumpkin.  It did not turn out so great, but the good news is no sugar added canned pumpkin is fantastic for you.  It is full of vitamins and minerals and is a good source of antioxidants.  You can add it to yogurt or oatmeal and have an awesome fall treat.   

  1. Barley
  • Serving Size: 1 cup
  • Fiber: 6 grams
  • Calories: 193 calories

Barley is a grain that is commonly used to make alcohol.  It is a fiber filled grain that is great to add to many dishes.  If you cook it with beef broth, it takes on the flavor of beef and is great served with beef medallions.  I would recommend that you swap this for rice, pasta, or potatoes.  It is a much healthier choice. 

  1. Refried Beans (Fat Free)
  • Serving size:  1/2 cup
  • Fiber:  6 grams
  • Calories:  90 calories
Refried Beans
Refried Beans

Very filling and flavorful meal that will stick with you for hours.  I usually add some spicy salsa or chopped jalapeño to it as it cooks.  This adds flavor and antioxidants.  You cannot go wrong with beans unless you are about to take a long bus ride or flight.  Please don’t share.  

  1. Avocado
  • Serving size:  1/2 cup
  • Fiber:  5.3 grams
  • Calories:  117 calories
Hass Avocado
Hass Avocado

Avocado has all the right types of fat and is full of fiber making them very filling.  These fats are the right type to lower your bad cholesterol.  It can be added to a sandwich instead of condiments, tossed in a salad, or mixed into guacamole.

  1. Coconut
  • Serving size:  1/2 cup
  • Fiber:  3.5 grams
  • Calories  140 calories

Coconut is a magical fruit that is fantastic for you, but you need to make sure it is unsweetened when you buy it.  Coconut is a good source of the minerals manganese and selenium but also has omega-6 fatty acids and folate.  It has a higher fiber content than oatmeal and is great added to your oatmeal to add that tropical flavor.  I also like to use coconut flour in cooking.  I will post some recipes soon.  

The bottom line: Fiber can keep you full all day long. I hope you found this useful.  I will post more soon.  Part 2 will focus on vegetables.  I am also planning a fruits and berries fiber related article.  

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About the Author

I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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