With Thanksgiving coming up, many of you may be concerned about carrying those extra pounds well into the holiday season. Today, we’ll zero in on the benefits of eating a fiber-rich diet and how you can better prepare yourself to avoid post-holiday weight gain.

Scientific evidence links fiber intake to a plethora of health benefits, including treating and preventing constipation, decreasing blood cholesterol levels and increasing satiety to help control weight. Increasing your fiber intake leaves you feeling fuller longer, helping you stave off unnecessary snacking.

This week’s delivery of Smoked Paprika Chicken, Penne with Beef, Pork with Chive Sauce and Artichoke Rice, Spicy Shrimp Linguine and/or Turkey Burgers boasts several ingredients full of fiber—particularly barley, artichokes and watercress.

Barley, most known as a raw ingredient in beer and whiskey, is a whole grain and excellent source of fiber. A study found that healthy people who ate barley with their breakfast felt less hungry before lunch than participants who ate wheat or refined rice. So pack your breakfast with barley and you’ll be good to go until the afternoon!

Artichokes contain an impressive 10.3 grams of fiber and will help you reach the recommended fiber intake of 25 grams a day for women and 35 to 40 for men.

Finally, watercress is great for people who want to follow a weight loss or purifying diet as it keeps you feeling fuller longer and helps prevent constipation. Add a handful of watercress to your salad or use it to spruce up a hearty dish as a side.

Stay tuned for Friday’s post regarding more Thanksgiving weight-friendly tips!