5 High-Fiber Foods To Keep You Full

Man looking into refrigerator for a midnight snack

If you’re always hungry, put down the cookies and reach for these filling foods instead. (Photo by Pete Markham, Flickr)

Are you always hungry? Then you might not be getting enough fiber in your diet. According to Everyday Health, men should get between 30 to 38 grams of fiber per day. Women between 18 and 50 should get 25 grams per day, and 21 grams per day if she is 51 and older. So what should you eat to banish that growling, demanding monster residing in your stomach? Here are 5 suggestions to keep you full.

Apple season

Apples are high in fiber and provide lots of other added benefits. (Photo by Maria Dryden, Flickr)


The old saying “an apple a day keeps the doctor away” has merit! According to Eating Well, one medium-sized apple is only 95 calories, has 4 grams of fiber, counts as one cup of fruit, and provides 14 percent of your daily requirement of vitamin C. Just don’t peel it, because that’s where more than half the fiber lives! Regular apple eaters have a lower chance of suffering from metabolic syndrome, heart disease and strokes. And if you eat an apple before you exercise, it also has the added benefit of giving you more endurance!


Rolled oats are packed with protein and fiber, making them a great addition to your daily diet. (Photo by Christian Schnettelker, Flickr)

Rolled Oats

Remember when your mom filled your bowl with warm oatmeal as a kid? Well, she knew what she was doing! According to Prevention, high-quality oats are healthy, particularly if you avoid those with added sugars, flavorings and preservatives. For each 1/4 cup dried oats you eat, you get 5 grams of protein and 4 grams of fiber! They are also a rich source of magnesium, according to the Guardian, and contain beta-glucans which slow down the absorption of carbohydrates into the bloodstream and prevents spikes in blood sugar and insulin levels.


The days of pushing broccoli off your plate have come to an end. (Photo by Steven Lilley, Flickr)


You may have pushed broccoli off your plate as a child, but now it’s time to man up and eat your veggies. For only 50 calories, you get 5 grams of fiber for every cup of chopped, cooked broccoli you eat. Not only that, but Medical News Today reports that these mini-trees are also loaded with sulforaphane to reduce the risk of cancer, vitamin K and calcium to improve bone health, and vitamins C, A and E to promote the formation of collagen which ultimately fights skin damage and rejuvenates our appearance, making us look younger!


The seeds inside a pomegranate are tiny powerhouses of nutrition. (Photo by Keith Williamson, Flickr)


It seems like everyone seems to know that pomegranates are good for us, but I’ve found that few people can actually tell you why they are beneficial. According to Livestrong, the seeds of a pomegranate (called arils) have about 11 grams of fiber per 100-calorie serving, contain 40 percent of the daily requirement of vitamin C to boost the immune system, and are loaded with antioxidants which can boost the effects of anti-viral drugs. They also contain punicalagins which help improve heart health and blood flow.


Sometimes adding more fiber to your diet can come in the form of dessert. (Photo by cyclonebill, Flickr)


Okay, so by now it is no surprise that whole grains, fruits and vegetables are full of fiber and nutrients. But did you expect popcorn to be added to the list? According to the Atlantic, some doctors are calling air-popped popcorn “nutritional gold nuggets.” Why? You can indulge in three cups for only 100 calories, get 4 grams of fiber and 300 milligrams of polyphenols, a healthy antioxidant compound which helps the brain make new neurons and can prevent cell damage.

What are your favorite (healthy) ways to eat these five foods? We’d love to see what you do to add these good eats to your diet. Post in the comments below or send us your story here.


About Jathan Fink
Jathan is a journalist, philanthropist, and entrepreneur. He is also a travel junkie, foodie and jazz aficionado. A California native, he resides in Texas.

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