High Fiber Food List for Weight Control

Evidences have shown the benefits of fiber intake to the body. Dietary fiber helps lower the blood fat levels and insulin levels. It also helps prevent constipation and regularize bowel movements. 

A study made my Dr. H.W. Heaton showed that eating high-fiber bread as opposed to white bread enabled the body to pass some calories through the system without being absorbed and to speed that transit by five times or more, thus promoting weight loss. This research sparked additional studies at the University of Michigan’s Department of Food Science and Human Nutrition.  This showed that people with high dietary fiber intake ate less food voluntarily.  They also appeared to absorb less fat in addition to the weight loss effect owing to the calories being “passed through” the body.  Their report stimulated headlines claiming: “The more bread you eat, the more weight you lose.”
As far as long-term weight management program is concerned, the evidence for inclusion of adequate dietary fiber is persuasive, but, of course, just like everything else in life, there should be balance.  If too much fiber is taken, the body may fail to absorb some essential minerals, especially zinc.
There are ways to obtain fiber in ordinary food.  Here are some of the most common sources.  Take note that fiber in itself is not caloric but the foods that contain it are:

Fruit group: About 2g fiber per serving; take four or more per day.  Each serving has about 60 calories.
Banana, 1 small
Cherries, 10 large
Apple, 1 small
Strawberries, ½ cup
Peach, 1 medium
Orange, 1 small
Plums, 2 small
Pear, ½ small

Cereal and Bread group: About 2g fiber per serving; take four or more per day.  Each serving has about 80 calories.
Rye bread, 1 slice
Whole wheat bread, 1 slice
Corn flakes, 2/3 cup
Oatmeal, dry, 3 tablespoons
All bran, 1 tablespoon
Vegetable group: About 2g fiber per serving; take four or more per day.  Each serving has about 25 calories.  These values are for cooked portions.
Carrots, 1/3 cup
Corn on the cob, 2” piece
Brussels sprouts, 4
Broccoli, ½ stalk
Lettuce, raw, 2 cups
Potato, 2” diameter
Green beans, ½ cup
Baked beans, canned, 2 tablespoons

Miscellaneous group: About 1g fiber per serving.
Peanut butter, 2 ½ teaspoons
Pickle, 1 large
Of course, in practice, you would be eating a mixture of foods which will provide enough fiber and you can probably rely on your current diet to provide at least half of what you need, especially if on a normal basis, you are eating from the above list.  The above list can help you devise your own low-calorie/ high fiber plan.