Source of Fiber in Foods, Top 7 Fiber foods

1.  Fiber foods

One of the keys to unlocking a lifelong lean and healthy body is fueling your body with low impact high fiber foods. These are foods that contain ample amounts of fiber but don’t contain a lot of other carbohydrates that will send your blood sugar levels on a roller coaster ride. Fiber provides bulk to your diet allowing you to feel fuller while eating less calories (even though you will often be eating a larger volume of food). Fiber also acts as a speed bump for digestion, slowing the rate in which the nutrients enter your body; this is good for weight loss, sustained energy, and managing hunger. Here we rounded up 7 must-have foods to fully maximize your fiber intake.

1. Pistachios

Not all nuts are created equal. Pistachios are one of the lowest-calorie and lowest-fat nuts out there, says Zuckerbrot. And because of that, you’ll get to eat more of them. A 1-ounce serving equals 48 pistachios, while 28 peanuts or 22 almonds set you back the same number of calories. Pistachios can also help protect your ticker: “Almost all of the fat found in pistachios are heart-healthy mono- and polyunsaturated fats, which when consumed in combination with a healthy diet may reduce the risk of heart disease,” says Zuckerbrot

2.Oatmeal

Oats are considered a power-food because they are high in dietary fiber and other nutrients; one cup of cooked oatmeal contains 4.0 grams of fiber. Oats have a low glycemic index, which means they slow the absorption of sugar from the digestive tract into the blood. This can help to keep energy steady and reduce excess hunger. Oats are popularly eaten as porridge and are also made into bread, cookies, and other baked foods.

3.Vegetables

Zero-calorie foods are too good to be true, but veggies like cucumbers, carrots, zucchini, celery, broccoli, and cabbage come pretty close. Since they're made up of mostly water and fiber, they’re naturally very low in calories. “Fiber also adds bulk to foods, which gives you the satisfaction of chewing, plus the feeling of a full stomach,” notes Zuckerbrot. If you’re not a raw veggies type of guy, use produce to bulk up sandwiches, soups, and omelets.

4.Whole Grains

Unlike white flour, whole grains are not refined and still contain their germ or bran layer. This means they have high fiber content and nutrition. Whole-grains are made into breads, pastas and other foods. MayoClinic.com recommends eating whole-wheat spaghetti, which has 6 grams of fiber per cup and pearl barley, which contains 6.0 grams of fiber per cup.

5.Cheese

Despite what your Paleo-preaching CrossFit friends tell you, if you’re trying to lose weight, you might want to think twice before ditching dairy. Cheese is a satisfying, portable, and inexpensive food that’s packed with calcium, vitamin D, and protein, notes Taub-Dix.
“Calcium can also promote weight loss because it helps maintain muscle mass, which boosts and helps maintain metabolism, helping you burn calories more efficiently throughout the day,” says Zuckerbrot. Stick to reduced-fat or part-skim varieties and work cheese into fiber-rich snacks, like string cheese with an apple or cottage cheese with diced pineapple on high-fiber crackers.

6.Legumes

Legumes are a family of vegetables that include lentils, peas, and beans such as lima beans, kidney beans and black beans. The MayoClinic.com recommends adding legumes to your daily diet for their nutritional benefits, as well as their high fiber content. A single cup of cooked split peas contains 16 grams of fiber, a cup of lentils has 16 grams and a cup of black beans has 15 grams. These nutrient-rich foods are also high in the minerals iron, magnesium and potassium, do not contain cholesterol and are low in fat.

7.Greek yogurt

Greek yogurt packs twice the protein of regular yogurt and takes care of 20 percent of your daily calcium needs. “Problem is, everyone likes to chew, and yogurt doesn’t always do the trick alone,” says Taub-Dix, who suggests adding in nuts, dried fruit, or cereal that is whole-grain, high in fiber, and low in sugar. If you’re not a fan of Greek yogurt, try a 2% fat variety, like Chobani 2% low-fat Greek yogurt. It’s creamier and only slightly higher in calories compared to plain nonfat Greek yogurt (130 versus 100 calories for 6 ounces)