Fiber Payout: 28 Grams Per Tablespoon
A mere tablespoon of these ultra-powerful seeds serves up nearly three grams of belly-filling fiber for just 55 calories. Not bad! Not to mention, flaxseeds are the richest plant source of omega-3 fats, which help reduce inflammation, ward off mood swings and help prevent heart disease and diabetes. Flaxseeds have a pretty low smoke point, so we don’t recommend cooking with them, but they make a welcome crunchy addition to smoothies, salad dressings and yogurt.
Fiber From Whole Grains
Refined or processed foods are lower in fiber content, so try to make whole grains an integral part of your diet. There are many simple ways to add whole grains to your meals.
Start your day with fiber. Look for whole-grain cereals to boost your fiber intake at breakfast. Simply switching your breakfast cereal from Corn Flakes to Bran Flakes can add an extra 6 grams of fiber to your diet switching to All-Bran or Fiber-One will boost it even more. If those cereals arent to your liking, try adding a few tablespoons of unprocessed wheat bran to your favorite cereal.
Replace white rice, bread, and pasta with brown rice and whole-grain products. Experiment with wild rice, barley, whole-wheat pasta, and bulgur. These alternatives are higher in fiber than their more mainstream counterpartsand you may find you love their tastes. Choose whole-grain bread for toast and sandwiches.
Bulk up your baking. When baking at home, substitute whole-grain flour for half or all of the white flour, since whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes, and cookies. Or add psyllium husk to gluten-free baked goods, such as breads, pizza dough, and pasta.
Shaved Brussels Sprout Salad With Hazelnuts Broiled Lemon And Pecorino
Instead of your typical spinach or lettuce, go for shaved Brussels sprouts. Its a nice way to switch things up and sneak in some fiber while youre at it. Combined with crunchy hazelnuts, savory Pecorino Romano, broiled lemon, and finely chopped chives, you wont be disappointed. Just be sure to double the serving size to make it a full meal at just under 400 calories, 18 grams of protein, and 8 grams of fiber.
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Tips For Adding Fiber To Your Diet
Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health. Research suggests that most of us arent eating half that amount.
While hitting your daily target may seem overwhelming at first, by filling up on whole grains, vegetables, fruit, and whole grains you can get the fiber you need to start reaping the health benefits.
What Is Lean Protein
Traditionally popular protein sources contain a high percentage of fat which can pose health challenges and act as a deterrent if you are trying to lose weight. Enter lean protein. To simply explain, lean protein is essentially a high protein with low values of fat and calories.
Lean protein helps you feel full for a long duration and kills those little hunger pangs. Since it has a low percentage of fat, it can potentially save you from cardiovascular disease.
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Fiber Payout: 98 Grams Per Cup Sliced
Avocados not only pack a good dose of fiber, but also contain more bloat-banishing potassium than a banana! This well-rounded fruit is also rich in heart-healthy monounsaturated fats and vitamin K, a nutrient that helps build strong bones. Reap the benefits by throwing a few slices onto your afternoon salad or sandwich. The combination of fiber and fat is sure to keep you satiated until supper.
Get Something For Nothing: 25 Nearly Calorie
Tame cravings with very low-cal veggies, fruits, snacks — even desserts
We all want to have our cake and eat it, too…oh, and we want the cake to have zero calories! While calorie-free cake remains a food fantasy, there really are foods that cost us almost nothing to eat, calorie-wise. These are what I call “free foods” and “almost free foods.”
I know what you’re thinking, but it’s not all “rabbit food” — some fruits, packaged snacks, and even frozen desserts make the grade. So if you’re craving something to munch but can’t spare any calories, check out the list below of low-calorie options — along with some recipes to dress them up.
But first, a bit of definition: “Free foods,” in my opinion, are those that have 25 calories or less per reasonable serving. “Almost free foods” have 25 to 60 calories per reasonable serving. Portion control is key here. While 2 cups of popped, 94% fat-free microwave popcorn may contain only 40 calories, if you eat the entire bag you’ll end up with closer to 200 calories — definitely not an “almost free” food situation.
You’ll find these “free” and “almost free” foods in four basic areas of your supermarket.
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High Fiber Foods You Should Eat
So how can we ditch our constipated ways and eat more in line with how our bodies have evolved to function alongside our gut biomes? While there are two types of fiber soluble fiber and insoluble fiber high-fiber enthusiasts are all about both types. Each kind has its own functions and benefits. Getting both is key to getting the most out of this nutrient.
Here are some quick tips to build a thriving and diverse gut biome and reap the long-term benefits of a fiber-friendly diet:
What Is A Low
A low-fiber diet means you eat foods that do not have a lot of fiber.
If you have certain medical problems, you may be asked to reduce the amount of fiber in your diet to rest your bowels . A low-fiber diet reduces the amount of undigested food moving through your bowels, so that your body makes a smaller amount of stool. A low-fiber diet may be suggested after some types of surgery or if you have diarrhea, cramping, or trouble digesting food.
There are 2 kinds of fiber, soluble and insoluble. Insoluble fiber doesnt dissolve in the stomach and can have rough hard bits that irritate the intestines as it passes through. Soluble fiber attracts water into the intestines and becomes a gel. Foods with a little soluble fiber can often be eaten in small amounts because the soft fiber gel doesnt irritate the intestines the same way.
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Add A Fiber Supplement
You can take a fiber supplement if you are still not getting enough fiber after consuming some of the foods on this list. It can help you add more fiber to your diet if you need it .
There are different types of fiber you can add. One of my favorites is the psyllium husk. It can effectively treat any signs of constipation.
What You Can Eat
Fiber comes only from plants, so you will need to include plenty of plant sources in a balanced diet that includes a variety of nutritious foods. The good news is that many plant sources are also nutrient-dense, packed with vitamins, antioxidants, and phytonutrients that are beneficial for your health.
The three most important kinds of dietary fiber are:
- Insoluble: This fiber comes from the walls of plant cells and doesn’t dissolve in water or ferment in the colon like soluble fiber. It is found in whole grains, the skin of fruits that grow on trees, and many green vegetables. This is the kind of fiber that helps with digestive health and regularity.
- Soluble:This fiber is found in most plants, but especially in legumes and beans, root vegetables, many fruits, and some grains, such as oats and barley. “Good” bacteria in the colon use this kind of fiber as a food source, and it may help control blood sugar levels in people with diabetes.
- Prebiotic: This is a type of soluble fiber that is found in asparagus, onions, garlic, leeks, bananas, and some root vegetables, as well as in certain grains. This fiber is also a food source for good gut bacteria.
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Why Do You Need Fiber
Okay, so why should you be consuming all these high fiber foods?
Fiber a form of carbohydrate found in plants that humans lack the enzyme to digest supports healthy digestion and is believed to help us feel fuller on fewer calories.
Research suggests fiber may even help support healthy blood sugar levels.
We know a high-fiber diet may not be the sexiest diet plan out there. But if youre looking for a simpler way to slim down and improve your health, eating more fiber may help.
Requires A Learning Curve
Most people aren’t getting enough fiber in their current diet. So some people may find that cooking with high-fiber foods is unfamiliar territory and takes time to learn.
Without any formal guidelines to follow, some people may not understand how to boost their fiber intake while also eating healthfully. A high-fiber diet can be a healthy choice when it includes a variety of nutritious foods. Following a high-fiber diet while also consuming too many processed foods and added sugars is not a balanced approach to health.
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Other Tips For Getting More Fiber From Meals At Fast Food Restaurants:
- Choose sandwiches, burgers, or subs that come on a whole wheat bun or whole grain bread.
- Try a veggie burger. Many taste much better than they used to and contain two or three times more fiber than a meat burger.
- Select a side of beans for a healthy fiber boost.
- Choose nuts or a salad over fries or potato chips.
- Combining a baked potato and a side of chili, available at some burger chains, can make a tasty, high-fiber meal.
- Several chains offer oatmeal bowls for breakfast, a higher fiber choice than most breakfast sandwiches. Try to choose lower sugar versions if possible.
- Finish a fast food meal with a fruit cup, fruit and yogurt parfait, apple slices, or a piece of fresh fruit.
Fiber Payout: 81 Grams Per Cup
Don’t care for tofu? Turn to soy in its purest form! Aside from their high fiber content, these beans are rich in energy-boosting B-vitamins, essential amino acids and hunger-busting protein. Experts say the best time to munch on lightly salted edamame is after a tough workout. Its unique nutrient profile helps replenish energy stores and the sodium will help to replace lost electrolytes.
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Are Fiber Supplements Effective For Weight Loss
Fiber supplements are typically made by isolating the fiber from plants.
While these isolated fibers may have some health benefits, the evidence for weight control is mixed and unconvincing.
A very large review study found that psyllium and guar gum both soluble, viscous fibers are ineffective as weight loss supplements .
One notable exception is glucomannan, a fiber extracted from the konjac root.
This incredibly viscous dietary fiber shows promise for weight reduction in people with overweight and obesity .
However, supplementing with isolated nutrients rarely makes much difference on its own. For the greatest impact, you should combine fiber supplements with other healthy weight loss strategies.
Although glucomannan and other soluble fiber supplements are a good option, its best to focus your diet on whole plant foods.
Fiber supplements are usually ineffective for weight loss with the exception of glucomannan. However, getting your fiber from whole plant foods is better than supplementing.
Fiber Payout: 82 Grams Per Cup
If you want to incorporate more fiber and whole wheat into your home cooking but you’re sick of rice and quinoa, bulgur is your solution. It’s one of the most-fibrous pantry staples you can find and perfect for putting together nutritious side dishes on the fly. To make a simple tabbouleha staple of Mediterranean cookingsimply combine the bulgur with lots of chopped parsley, garlic, diced tomatoes, and a little olive oil and lemon juice.
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Do You Need More Fiber
If you found the benefits above compelling, then you might be wondering if you need to get more fiber. How do you know for sure if you need more fiber?
Here are just a few signs you may need more fiber in your diet:
- You always feel hungry, even if you eat plenty of food.
- You experience energy spikes and crashes.
- Youre not eating enough produce or whole-grain foods.
The fix: Know how much fiber you need and track your intake to make sure youre getting it.
If you have no idea how much fiber you eat, then try using a calorie- or fiber-tracking app. Nutrition labels list fiber content, so you can also simply write down the fiber content in everything you eat throughout the day.
Youll have to look up the fiber content in your unlabeled foods, but over time, youll start to remember these figures without looking them up
Get Fierce With Fiber
Its easy to get caught up in counting calories and grams of added sugars, fats, proteins, and carbs when youre trying to eat well. But theres one nutrient that too often gets thrown to the wayside: dietary fiber.
Scientists have long known that eating fiber is good for health. Decades ago, Irish physician Denis Burkitt proclaimed, America is a constipated nation if you pass small stools, you have to have large hospitals. And yet, years later, many of us are still ignoring our fiber intake.
American adults are only eating an average of 15 grams of fiber on any given day, despite the daily recommendations from the Academy of Nutrition and Dietetics being:
- 25 grams for women, or 21 grams if over 50 years old
- 38 grams for men, or 30 grams if over 50
Recently, however, fiber has popped up in headlines thanks to people like journalist Megyn Kelly and model Molly Sims, who have both credited their physiques on mainlining roughage. And more importantly, new research has been shedding more light on how fiber helps our bodies. This nutrient has been linked to fending off disease and reducing the risk of a range of conditions, including
found in the 1960s that Ugandans who ate high-fiber vegetable diets avoided many of the common diseases of Europeans and Americans. In addition, studies in the late 80s found that long-living rural Japanese populations ate high-fiber diets, as opposed to urban dwellers with lower fiber intakes.
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What Is Considered Lean
In terms of health, the word lean is defined as something that contains little fat or is non-fatty.
According to USDA, a lean protein has less than 10 grams of total fat, 4.5 grams of saturated fats, and fewer than 95 milligrams of cholesterol in a 3.5-ounce portion. A simple way to define lean protein is a protein source with up to 3 grams of fat per ounce. It also tends to have fewer calories per serving.
Keep Your Refined Carbohydrate Portions Small
It may be necessary to include a few small servings of refined carbohydrates each day in order to meet your bodys carbohydrate needs. Do keep an eye on your portion sizes though, since these foods tend to be higher in calories and lower in important nutrients.
White rice: 0.5 g fiber in 1 cup cookedWhite potato: 3 g fiber in 1 medium White breads: 1 g fiber in 1 slicePasta: 2 g fiber in 1 cup penne
Sweet potatoes, brown rice, quinoa and other whole grains
Fiber From Fruit And Vegetables
Most fruits and vegetables are high in fiber, another good reason to include more in your daily diet. Here are some simple strategies that can help:
Add fruit to your breakfast. Berries are high in fiber, so try adding fresh blueberries, raspberries, strawberries, or blackberries to your morning cereal or yoghurt
Keep fruit and vegetables at your fingertips. Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks. Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or fruit salad.
Replace dessert with fruit. Eat a piece of fruit, such as a banana, apple, or pear, at the end of a meal instead of dessert. Top with cream or frozen yogurt for a delicious treat.
Eat whole fruits instead of drinking fruit juice. Youll get more fiber and consume fewer calories. An 8oz. glass of orange juice, for example, contains almost no fiber and about 110 calories, while one medium fresh orange contains about 3g of fiber and only 60 calories.
Eat the peel. Peeling can reduce the amount of fiber in fruits and vegetables, so eat the peel of fruits such as apples and pears.
Incorporate veggies into your cooking. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.
Dont leave out the legumes. Add kidney beans, peas, or lentils to soups or black beans to a green salad.
Bread Cereals And Grains
- White breads, waffles, French toast, plain white rolls, or white bread toast
- Crackers, zwieback, melba, and matzoh
- Cereals without whole grains, added fiber, seeds, raisins, or other dried fruit
Use white flour for baking and making sauces. Grains, such as white rice, Cream of Wheat, or grits, should be well-cooked.
Include the above grains in casseroles, dumplings, soufflés, cheese strata, kugels, and pudding.
Avoid any food that contains
- Brown or wild rice
- Whole grains, cracked grains, or whole wheat products
- Tender, well-cooked fresh or canned vegetables without seeds, stems, or skins
- Cooked sweet or white potatoes without skins
- Strained vegetable juices without pulp or spices
You can also eat these with cream sauces, or in soups, soufflés, kugels, and casseroles.
- All raw or steamed vegetables
- All types of beans
- Cabbage, broccoli, cauliflower, Brussels sprouts, and greens
- Soft canned or cooked fruit without seeds or skins
- Small amounts of well-ripened banana
- Strained or clear juices
- Small amounts of soft cantaloupe or honeydew melon
- Cookies and other desserts without whole grains, dried fruit, berries, nuts, or coconut
- Sherbet and popsicles
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