ARTICHOKES
Unfortunately, spinach artichoke dip will never make it onto any diet-friendly list—but some of its main ingredients certainly do. One medium artichoke boasts an impressive 10.3 grams of fiber and incorporating it into your diet may aid weight loss efforts. “I believe the weight loss benefits associated with greater fiber intake are tied to feelings of fullness and satiety,” says Crandall.
BLACK BEANS
Yes, the grammar school rhyme is right—beans are great for your heart, thanks to their 15 grams of fiber per cup, which work to lower bad cholesterol and fight against heart disease. “Beans are a great source of nutrition—they’re high in protein, and they’re high in fiber, so don’t forget about them! Add them to your salad at lunch or add them to a dish at dinner,” says Crandall.
PEARS
One medium pear contains around 5.5 grams of fiber, but in order to get all those grams you need to keep the skin in tact because that’s where most of the nutrient is concentrated. This same rule applies to apples, potatoes, and even that white stuff you love to pick off of oranges after you’ve peeled the outer layer off!
DATES
While these small, squishy treats may not make a regular appearance on your grocery list, perhaps it’s time they start. One medjool date offers your body an average of 1.6 grams of energy-boosting fiber. Like figs, you can mix this dried fruit with some nuts (like almonds or walnuts) for a filling afternoon snack that’s rich in protein, healthy fats, and fiber.
SWEET POTATO
“Fiber has no magical fat-burning properties; simply put, it helps you feel full without adding a lot of extra calories to your diet,” explains Crandall. “When you have a baked potato (with skin) instead of a bag of potato chips, for example, you’re not only eating fewer calories, but you’re less likely to feel hungry again an hour later.” Sweet potatoes, in particular, boast around 6 grams of fiber per large baked potato for only 160 calories.
APPLE
Apples may trail behind pears in this category, but they’re still a good way to sneak more fiber into your day—as long as you don’t peel them! One medium apple contains around 4.4 grams of the belly-friendly nutrient and can help ward off junk food cravings between meals.
ALMONDS
High fiber nuts and seeds are always great while you’re on the go and usually pretty affordable. Snack on almonds, which have an average of 3.5 grams of fiber per one-ounce serving and are a convenient way to supplement your fiber intake slowly throughout the day.
ORANGES
Yes, fiber is one of the benefits of bananas, but a medium banana only contains 3 grams versus one large orange with 4.4. If you can resist picking off every last bit of that pesky white stuff on the orange segments, you’ll retain more of the waist-whittling nutrient.