We all know that fiber is good for your health and regularity, but did you know that it also helps curb your hunger and keep you fuller, longer?
• Go for beans, peas, and legumes
Beans may get a bad rep in the digestion department, but if you have them on a consistent basis, your body will eventually get used to them. A good hearty chili packed with black beans, navy beans (<- up to 10 grams per 1/2 cup!), and kidney beans is one of my favorite meals out there!
• Eat your fruits and veggies
There are plenty of healthy foods that are high in fiber content, and this is especially true in fruits and vegetables. If you’re looking to up your intake, start with whole foods like berries, apples (with the skin), avocados, and pears.
If you want to add more substance, kick off your mornings with a yogurt bowl. I prefer to use Greek yogurt and top it with berries, bananas, and granola. Brussels sprouts, broccoli, and artichokes are all filled with fiber, too!
One of my favorite sides while growing up was steamed artichokes because I loved peeling the leaves and dipping them in melted butter. That may not be the best way to eat vegetables, but it’s something that you can get the whole family to try. If you’re not one who loves Brussels sprouts or broccoli, try roasting them in the oven or making some kind of slaw or salad.
• Sprinkle those seeds
You can easily mix them into your cereals and even add them to salads as a topping!
• Choose high-fiber cereals
Speaking of cereal, if you’re going to have it, skip the sugary options (empty calories with little to no nutritional value) and go for the brands that pack their boxes with protein and fiber. Look for brands that use bran flakes or mention a high dose of fiber.
I always pair my cereal with organic skim milk or almond milk, and I like to top it with banana slices, strawberries, or blueberries.
• Add a fiber supplement
One surefire way to up your intake of something is to take a supplement. I recently got the opportunity to try Benefiber® Healthy Shape Dietary Fiber Supplement, and I’ve been using it in my oatmeal, yogurt bowls, and smoothies.
Benefiber® Healthy Shape Dietary Fiber Supplement is clinically proven to help you feel fuller longer. It’s all-natural, free of color and taste, and completely dissolvable in most beverages*.
Simply add a rounded tablespoon of daily supplement powder to whatever you’re mixing, and the extra fullness you feel from the high fiber content will ultimately help you consume fewer calories. Please note, however, that the product is intended to help maintain a healthy weight, not promote weight loss. Add it to drinks, bottled water, and your favorite recipes!
I’ve especially been loving it in my smoothies.
This one comes together easily:
1/2 cup frozen mango
1/2 cup frozen strawberries
1 rounded tablespoon Benefiber® Healthy Shape
1/2 cup unsweetened almond milk
1/2 cup ice
Benefiber® Healthy Shape* can be found at all major Food, Drug, and Mass Retailers. Pictured above is the 33 dose package.
• Skip white flour and go for oats and whole grains
Picking any grain product over white deserves a pat on the back, but if it isn’t a whole wheat or product using whole grains, you might be wasting your calories. Be especially careful when picking out products like breads, crackers, pasta and tortillas were the grains have been milled into flour. More times than not, “multi-grain” is just a fancy version of a regular white product and adds very little nutritional value, if any to the original flour.
Oatmeal is a great source of grains, but think past that with whole-grain pastas, rice, and toast.
• Bran muffins or bust
If you’re going to go for muffins, make them whole-grain or oat bran. One medium-sized oat bran muffin can give you five or more grams of fiber!
Here are some bran muffin recipes that look delicious:
» Whole-Grain Bran Muffins via My Recipes
» Low-Fat Blueberry Bran Muffins via All Recipes
» Carrot Cake Bran Muffins via Amy’s Healthy Baking
» Super Healthy Pumpkin Honey Bran Muffins via Skinny Mom
It is recommended that adults get 20-35 grams of fiber per day. Check out Benefiber®’s fiber calculator to see how much you usually get. Maybe adding a supplement into your foods makes sense for you!
*Use as directed. Clinical studies show benefits with regular use. A weight management program should include a healthy diet and regular exercise. These statements have not been evaluated by the Food and Drug Administration. This product does not link to weight loss, only weight management, and is not intended to diagnose, treat, cure, or prevent any disease. Not recommended for carbonated beverages.
Benefiber® Healthy Shape Trademark is owned by GSK Group of companies.
Hopefully you’re on board to incorporating more fiber into your diet! To make it easier, we’re offering a $100 Gift Card!
Leave a comment on this blog post telling me your favorite high-fiber foods! Each comment will be automatically entered to win.
Disclaimer: Please note that while I am a fitness professional, I am not a certified nutritionist, registered dietitian or health professional. The meals I put together and share on the blog come from my own personal knowledge and experience of what works for me. My version of healthy eating might not work for everyone. Also, please realize that I do not post everything I eat on the blog! The majority of my food goes undocumented, and I try to make that clear whenever possible.
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This giveaway is open to US Residents age 18 or older (or nineteen (19) years of age or older in Alabama and Nebraska). Winners will be selected via random draw, and will be notified by e-mail. The notification email will come directly from BlogHer via the sweeps@blogher email address. You will have 2 business days to respond; otherwise a new winner will be selected.
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