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Feel Fuller, Longer With These High-Fiber Diet Tips

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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?

 

I have always been an advocate of keeping a high-fiber diet. This summer, I’m teaming up with Benefiber® Healthy Shape Dietary Fiber Supplement to showcase how simple additions into your meals and snacks can help you maintain a healthy weight*.

 

I hope you enjoy reading my personal tips, and that you find something new to try!

 

feel fuller, longer with a high-fiber diet
 
• Go for beans, peas, and legumes

Beans are known to be filling because of their high-fiber content. They are also loaded with protein. Certain types of protein are known to curb cravings. Lentil and black beans can offer fifteen grams of fiber per cup! Peas are also a great source of fiber, and I am all about adding some kind of bean, pea, or legume to quinoa bowls, salads, and sides.

 

black bean salad

 

Are you a fan of soups? This 10 Minute Black Bean Soup recipe is one of my favorites, and this Slow Cooker Split Pea & Ham Soup is pretty easy and tasty, too.

 

homemade split pea and ham soup
Lentils and chick peas are another way to sneak in a punch of fiber. I’ll often throw a bunch of veggies into a bowl with quinoa, add a bean or pea for substance, and top it off with a sprinkle of cheese!

 

vegetable quinoa with chick peas
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.

fresh berries healthy snack

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!

chicken brussels sprouts salad
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

Flaxseeds are great and easy to add to oatmeal, smoothies, yogurt, and baked goods. I’ll usually sprinkle a handful of flax or chia seeds onto any type of waffle, toast or bagel.
 
gluten free waffles with seed butter, bananas and chia 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.

morning fiber cereal

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.

healthy yogurt bowl

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*.

Benefiber healthy shape

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.

strawberry mango smoothie with benefiber healthy shape

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.

healthy pasta recipe with vegetables

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!

fresh 'n lean maple cinnamon crunch muffin

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.  

 

Giveaway

Hopefully you’re on board to incorporating more fiber into your diet! To make it easier, we’re offering a $100 Gift Card!

 

To Enter

Leave a comment on this blog post telling me your favorite high-fiber foods! Each comment will be automatically entered to win.

Happy eating!  

 

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.  

 

Entry Instructions:

 

No duplicate comments.

You may receive (2) total entries by selecting from the following entry methods:

1. Leave a comment in response to the sweepstakes prompt on this post

2. Tweet (public message) about this promotion; including exactly the following unique term in your tweet message: “#SweepstakesEntry”; and leave the URL to that tweet in a comment on this post

3. Blog about this promotion, including a disclosure that you are receiving a sweepstakes entry in exchange for writing the blog post, and leave the URL to that post in a comment on this post

4. For those with no Twitter or blog, read the official rules to learn about an alternate form of entry.

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.

The Official Rules are available here.

This sweepstakes runs from 8/8/2016– 9/8/2016

Be sure to visit the Benefiber® brand page on BlogHer.com where you can read other bloggers’ posts!

Sweepstakes is in no way sponsored, endorsed or administered by Benefiber® or GlaxoSmithKline Consumer Healthcare  

 

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Comments

  1. Three cheers for fiber! Luckily, I like to eat a lot of high-fiber foods, like yogurt, fruit and seeds. But I’m all about a supplement that helps you get where you need to be. I had a friend in college who would always sprinkle Benefiber on her veggies with dinner. Thanks for sharing your tips! 🙂

    Reply

  2. These are all great suggestions! Cauliflower is also a good source of fiber and other nutrients. Using it in curries or in place of rice is another sneaky way to add more fiber.

    Other than that, berries, oats, chia seeds, and all kinds of beans are staples in my diet.

    Reply

  7. Oats are my favorite way to get in fiber. I have some type of oats most mornings for breakfast and make snack bars with oats. Most recently I’ve started adding oats to my smoothies and it makes them so tasty and I love the texture it adds.

    Reply

  9. Oh i just love fruit for my daily fiber intake! I definitely try to take advantage of the amazing selection of summer fruits and berries in the summer!

    Reply

  12. So I’m not entering for the supplement, cause my system can’t have too much fiber… BUT.. I wanted to say that I love all of these suggestions. Even though my system doesn’t love beans, I love beans. And thankfully oats and bran muffins and high fiber cereals are usually okay for me. Oatmeal and whole grains and fruits are some of my favorite ways to get in the fiber. I also love a big salad every day. 🙂
    Emily Swanson (@Emily11949309) recently posted…Sugary Cinnamon Raisin Overnight OatsMy Profile

    Reply

  27. Oh I love beans and lentils!, as well as Brussels sprouts and broccoli! So many of my favorite veggies are high in fiber 🙂

    Reply

  29. My favorite high fiber foods are nuts, berries, especially raspberries, whole grain bread, oatmeal, brown rice, quinoa, avocados.

    Reply

  34. I absolutely LOVE my morning bowl of oatmeal. Also, I’m doing an online fitness & nutrition bootcamp right now and have been eating SO many more vegetables and definitely see the effects in doing so!

    Reply

  44. I have to admit that I love Fiber One cereal and Quest bars, even though I’d prefer to get my fiber from fruits and vegetables.

    Reply

  47. I’m a big fan of fiber and I always try to pick products or foods with higher fiber content. I add toasted flax seed to my yogurt or oatmeal and my go to fiber food is an apple a day.

    Reply

  53. I get most of my fiber from whole foods, but when I feel like I need extra, fiber tummies are my go to…they’re like gummy bears…for adults!

    Reply

  103. My favorite high-fiber food s a nice tall bowl of Wheaties, with Maple Syrup over for ten minutes. The syrup gets hard, not soggy.

    Reply

  109. Great information . I think it is a concerning thing that we are not getting 30-40 grams of fiber , as per research says.i hope your list will help me in setting my diet plan.
    Cheers!!!

    Reply

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