Lean Belly Prescription: Fiber:  

Dr. Travis enjoys a problem that you can eat your way out of. One of them is an overflowing belly. His "Pick Three to Lean" smorgasbord of eating strategies, shows that high fiber foods fill your belly and keep if full. Work one or two of these fiber all-stars into your daily diet, and see what a difference they can make around your waistline.

The Fiber Spectrum

1 cup cooked split peas – 16.3 grams
1 cup cooked black beans – 15 grams
1 cup canned plain baked beans – 10.4 grams
1 cup raspberries – 8 grams
1 cup blackberries – 7.6 grams
1 cup cooked whole-wheat spaghetti – 6.2 grams
1 cup cooked winter squash – 5.7 grams
1 medium pear, with skin – 5.5 grams
1 cup raisins – 5.4 grams
1 medium oat bran muffin – 5.2 grams
1 cup boiled broccoli – 5.1 grams
1 medium apple, with skin –  4.4 grams
1 cup cooked sweet corn – 4.2 grams
1 cup cooked Brussels sprouts – 4.1 grams
1 cup cooked green beans – 4 grams
1 cup cooked oatmeal, 4 grams
1 ounce almonds (23 nuts) – 3.5 grams
1 cup cooked brown rice – 3.5 grams
1 cup strawberries – 3.3 grams
1 medium banana – 3.1 grams
1 medium orange – 3.1 grams
1 medium baked potato with skin – 2.9 grams
1 cup raw cauliflower – 2.5 grams
1 oz peanuts (28 nuts) – 2.3 grams
1 cup pineapple – 2.2 grams
1/2 pink grapefruit – 2 grams
1 slice rye bread – 1.9 grams
1 cup raw celery – 1.9 grams
1 slice whole-wheat bread – 1.9 grams
1 raw medium carrot – 1.7 grams
1 tomato – 1.5 grams
1 cup cantaloupe melon – 1.4 grams
1 cup romaine lettuce – 1.2 grams
1 small plum – 0.9 grams
1 cup iceberg lettuce – 0.7 grams
1 slice white bread – 0.6 grams
Meat, milk, eggs – 0 grams

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