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"Stay Fuller Longer With These High-Fiber Foods and Snacks\\nRule No. 4 of the 14-Day Slimdown? Down at least 25 grams of fiber a day. Fiber has weight loss superpowers: It helps you feel full and slows sugar absorption in your bloodstream, so there are no diet detours when your blood sugar crashes. Here&amp;#39;s how to work more into your diet.\\nAvoid that \\\"hangry\\\" feeling with fiber. Naturally occurring fiber is better than added \\\"functional fiber\\\" because it's paired with nutrients and less likely to cause bloating, say SELF contributing nutrition experts Stephanie Clarke, R.D., and Willow Jarosh, R.D.\\nThis chewy, nutty-tasting Italian whole-grain is an unprocessed form of wheat. A cup of farro packs 8 grams of fiber, knocking brown rice's 5 grams out of the ballpark. When shopping, look for whole-grain farro, not pearled farro, which has been processed to reduce cooking time. For a smart shortcut, cook up a big batch to use all week; try it stirred into vegetable soup or as a base for a hearty grain salad.\\nIt may not be as trendy as kale or as fancy-sounding as Swiss chard, but this fridge staple packs a serious punch in the fiber department: A cup of chopped, cooked broccoli delivers 5 grams of fiber (among other good-for-you nutrients) for about 50 calories. Make the most of your bunch by peeling the stem\u2014once you remove the tough skin it's completely edible and just as fiber-rich as the florets.\\n\\n__[Want motivation from Jillian Michaels? Sign up for our 14-Day Slimdown!](/bodyturnaround)__\\nYour favorite snack has some serious get-slim cred: Three heaping cups (yep, that much is a \\\"snack\\\"!) of air-popped popcorn has 4 grams of fiber for about 100 calories. Add flavor by stirring your favorite spices into a teaspoon of oil and tossing with popped popcorn. We like chili powder with garlic powder and a bit of sea salt or, for a sweeter snack, cinnamon and nutmeg. (You won't even miss the butter!)\\nWhen it comes to breakfast cereal, nothing beats it: A 1/3-cup serving of dry oats has just 100 calories and 3 grams of fiber. Consider it an ideal vehicle for other good-for-you food: Berries, sliced pears or apples add natural sweetness and extra fiber, and a sprinkle of nuts adds crunch and protein.\\nWith 5 grams of fiber per 69-calorie tablespoon, these [super seeds](/fooddiet/2013/11/super-seeds-health-benefits-slideshow#slide=4) make anything more filling. They develop a gel-like texture in liquid, so throw into a smoothie for a thicker, more satisfying finish. And bonus: In addition to fiber, chia seeds pack a healthy dose of omega-3 fatty acids and some protein, too.\\n\\n__[Not sure how to use chia? Sign up for our 14-Day Slimdown and get a recipe!](/bodyturnaround)__\\nOne of the most fiber-rich pieces of produce is hiding underneath the spiky exterior of an artichoke: A half cup of artichoke hearts has 7 grams of fiber for 45 calories. Make things simpler by buying frozen artichoke hearts and steaming them to add to pastas.\\nNo wonder apples are a [superfood](/fooddiet/2010/03/20-superfoods-slideshow#slide=2): A large apple has 5 grams of fiber and about 120 calories\u2014not bad for a humble grocery store standby! But don't break out the veggie peeler: Nearly half of an apple's fiber is in the skin, so eat the whole fruit to get the most beneficial snack possible.\\nHere's a worthy swap for your standard table crackers: Two slices of this crunchy crispbread (we like [Ryvita](http://www.ryvita.com/en-ca/products/crispbread/dark-rye)) contain 3 grams of fiber for just 70 calories. Use them as a serving base for just about anything, or smear a slice or two with low-fat cream cheese and top with smoked salmon and capers for an easy bagel-inspired breakfast.\\n\\n__[Love snacks? There are a ton of healthy ones in the 14-Day Slimdown!](/bodyturnaround)__\\nThe arils of a pomegranate are filled with the famous antioxidant-rich juice, but they also come with plenty of fiber\u2014as in 6 grams per 100-calorie serving (we like [Pom Wonderful's Pom Poms](http://www.pomwonderful.com/pomegranate-products/freshfruit/pom-wonderful-fresh-pomegranate-arils/). Look for arils October through January in the refrigerated section of the product department and sprinkle 'em on yogurt or enjoy them on their own.\\nIt is a challenge to find a snack bar with plenty of fiber and no added sugar, but [Go Raw's Banana Bread Flax Bar](http://www.goraw.com/p/53/banana-bread-flax-bar) is a good choice: There's two grams of fiber per 70-calorie bar, just right for the [14-Day Slimdown's](/go/slimdown) suggested snack.\\n\\n__[Rev Your Metabolism With the 14-Day Slimdown!](/go/slimdown)__\\n\\n__[Build Lean Muscle With High-Protein Foods](/fooddiet/2014/01/build-lean-muscle-high-protein-foods-snacks-slideshow)__\\n\\n__[Watch Out for These Sneaky Sugar Sources](/fooddiet/2014/01/watch-out-for-sneaky-sugar-sources-slideshow)__"^^<http://www.w3.org/2001/XMLSchema#string>
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