Saddlebags, muffin tops, tummy tires, and arm jiggle — if you're not a fan of yours, then fiber is a must. In order to slim down those areas of extra fluff, you need to decrease your overall body fat, which means cutting calories. Eating fiberlicious foods at every meal and for snacks fills you up to prevent cravings and hunger pangs, so you eat fewer daily calories, which helps you drop pounds. As an added bonus, getting enough fiber — 25 to 30 grams a day — also keeps your belly happy and reduces your risk of breast cancer and type 2 diabetes.

Your mom was onto something when she told you to eat your peas — these vegetables are one of the highest sources of fiber. Check out the chart below to see what other veggies offer the most hunger-satiating fiber.

1/2 cup Calories Fiber in Grams
Acorn squash 57 4.5
Artichoke (1 medium) 64 10.3
Asparagus (10 spears) 33 3
Avocado (1/4 fruit) 80 3.4
Beets 29 1.9
Bell peppers (green) 15 1.3
Bell peppers (red) 19 1.6
Bell peppers (yellow) 18 0.7
Broccoli 15 1.1
Brussels sprouts 28 2
Butternut squash 41 1
Carrots 26 1.8
Cauliflower 13 1.3
Celery 7 0.8
Corn 64 1.8
Kale 17 0.7
Lettuce 4 0.5
Mushrooms 8 0.4
Olives (0.5 oz.) 25 0
Onion 34 1.1
Parsnips 55 2.8
Peas 62 4.4
Potato (1 small) 128 3
Spinach 3 0.3
Summer squash 12 1.2
Sweet potato (1 small) 60 2.2
Tomato 16 1.1
Turnip 17 1.6
Zucchini 10 0.6