If you are looking for a way to put more fiber in your diet but need to know the calories, here are a few examples of high fiber, and low calorie foods.

BEANS (cooked)

black beans 1/2 cup   8 grams fiber  114 calories

Garbanzo beans 1/2 cup 6 grams fiber 135 calories

Kidney beans 1/2 cup 6 grams fiber 112 calories

Lentils 1/2 cup  8 grams fiber  115 calories

Pinto Beans 1/2 cup 8 grams fiber 123 calories

White Beans 1/2 cup 7 grams fiber 127 calories

BRAN (raw)

Oat Bran  1/2 cup 7 grams fiber  116 calories

Wheat Bran 1/2 cup 12 grams fiber  63 calories

BREAD

Whole grain 100% whole wheat bread   3 grams fiber 90 calories ( manufacturers vary but make sure your bread is 100% whole grain, not just whole wheat

Breakfast Cereals

General Mills Chex Multi-Bran          3/4 cup  6 grams fiber 160 calories

Fiber One                                                1/2 cup   14 grams fiber  60 calories

Kashi  7 Whole Grain Flakes              1 cup   6 grams fiber   180 calories

Kellogg’s All-Bran original                     1/2 cup  10 grams fiber 80 calories

Cracklin’ Oat Bran                                 3/4 cup  6 grams fiber  200 calories

Post Raisin Bran                                    1 cup   8 grams fiber   190 calories

Shredded Wheat Original                     2 biscuits  6 grams fiber  160 calories

Quaker High Fiber Instant Oatmeal    1 packet      10 grams fiber   160 calories

FRUIT

 

Berries

Blackberries           1 cup  8 grams fiber 62 calories

Blueberries            1 cup   4 grams fiber  84 calories

Cranberries, unsweetened  1 cup  5 grams fiber  47 calories

Raspberries             1 cup 8 grams fiber  64 calories

Strawberries             1 cup  3 grams fiber 46 calories

Apples                       1 medium  4 grams fiber  95 calories

Banana                     1 medium  3 grams fiber  105 calories

Nuts and Seeds

Almonds                 1 ounce 4 grams fiber 165 calories

Peanuts                   1 ounce 3 gram fiber 157 calories

Pistachios               1 ounce 3 grams fiber 170 calories

Sesame Seeds        1 ounce  4 grams fiber 160 calories

Sunflower Seeds  1 ounce  3 grams fiber 175 calories

Walnuts                 1 ounce 2 grams fiber 185 calories

Whole Grains (cooked)

Barley 1/2 cup 3 grams fiber 97 calories

Brown Rice 1/2 cup  1 gram fiber 109 calories

Bulgar 1/2 cup  4 grams fiber 76 calories

Old Fashioned Oats dry   1/2 cup 4 grams fiber 153 calories

Popcorn, air popped   1 cup 1 gram fiber 31 calories

Quinoa 1/2 cup 3 grams fiber 111 calories

 

 

Taken in Part: Diabetes Self-Management. July/August 2011. www.DiabetesSelfManagement.com

Other ways to put more fiber and protein into your diet without adding meat is to learn how to cook healthy grains. A few healthy grains to begin to put into your diet include: Amaranth, Brown Rice, Bulgar, Buckwheat and Cracked Wheat.

I like to cook grains and use them in my recipes. I have a recipe in my health recipe section on Amaranth bread.

You can also just use the grains you cook as a side dish. For example, I cook whole grain wheat, drain and then add salsa for a great side dish.