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?
![feel fuller, longer with a high-fiber diet](https://lifeinleggings.com/wp-content/uploads/2016/07/feel-fuller-longer-with-a-high-fiber-diet.png)
• Go for beans, peas, and legumes
![black bean salad](https://lifeinleggings.com/wp-content/uploads/2016/07/black-bean-salad.jpg)
![homemade split pea and ham soup](https://lifeinleggings.com/wp-content/uploads/2013/02/homemade-split-pea-and-ham-soup.jpg)
![vegetable quinoa with chick peas](https://lifeinleggings.com/wp-content/uploads/2015/01/vegetable-quinoa-with-chick-peas.jpg)
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!
![chicken brussels sprouts salad](https://lifeinleggings.com/wp-content/uploads/2016/03/chicken-brussels-sprouts-salad.jpg)
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
![gluten free waffles with seed butter, bananas and chia seeds](https://lifeinleggings.com/wp-content/uploads/2015/05/gluten-free-waffles-with-seed-butter-bananas-and-chia-seeds.jpg)
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.
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
![Related Posts Plugin for WordPress, Blogger...](http://www.linkwithin.com/pixel.png)
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! 🙂
You really can sprinkle it on anything! Good for your friend for being so conscious about her fiber needs in college. Love that!
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.
I love roasting cauliflower with spices! Great suggestion 🙂
I love fruits and veggies for fiber as well as quest bars and oatmeal!
YES to Quest Bars! Yum 🙂
I love quinoa! It’s so easy to add beans or veggies and make a yummy bowl for lunch or dinner.
Quinoa bowls are great – you can make a big batch and eat it for days!
In my nutrition class I took this past year I learned how important fiber is. There’s so many health benefits to it, and once you make a few changes it’s relatively easy to boost your fiber intake.
I totall agree, thanks for sharing Fiona!
I always add spinach & berries to my smoothies. Also, love raw shredded brussels sprouts in salad!
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.
A good bowl of soup! Lentil and add beans or butternut squash with some lentils 🙂
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!
For fiber I love lots of fresh fruits & veggies – I’m loving grapes, Zucchini, and carrots right now!
I LOVE apples. My favorite fruit and my favorite high fiber snack!
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. 🙂![My Profile](https://lifeinleggings.com/wp-content/plugins/commentluv/images/littleheartplus.png)
Emily Swanson (@Emily11949309) recently posted…Sugary Cinnamon Raisin Overnight Oats
I love having oatmeal and fruit for breakfast to get my fiber for the day!
I love apples, fortified cereal, spinach, broccoli, strawberries and fiber one bars!
https://twitter.com/yarbr012/status/763880114434273282
I love chia pudding and all kinds of fruit and veggies!
https://twitter.com/retire_with_me/status/763894872550014980
My favorite high fiber foods are figs, berries and nuts.
tweet
https://twitter.com/Kellydpa/status/763904598637555713
I love lentil soup.
tweet–https://twitter.com/mami2jcn/status/763906934806310916
I like chickpeas and steel cut oats.
tcarolinep at gmail dot com
tweet-https://twitter.com/tcarolinep/status/763915655045193728
My favorite high fiber food is apples
https://twitter.com/ElenaIstomina/status/763919875060359168
As a vegetarian, I love a lot of high fiber foods! haha I love kale, which is a big one! Or apples or spinach, haha. I can’t get enough! It really does keep you full though!
Oh I love beans and lentils!, as well as Brussels sprouts and broccoli! So many of my favorite veggies are high in fiber 🙂
Split Pea & Ham Soup is one of my favorites!! My Papa used to make the best!! 🙂![My Profile](https://lifeinleggings.com/wp-content/plugins/commentluv/images/littleheartplus.png)
April V recently posted…So Good You’ll Slap Your Mama!
My favorite high fiber foods are nuts, berries, especially raspberries, whole grain bread, oatmeal, brown rice, quinoa, avocados.
tweet-https://twitter.com/JewelWood/status/764074480977125376
I add lots of fresh fruit and veggies into my diet. Along with healthy grains and nuts.
https://mobile.twitter.com/arress83/status/764075274409357312
I love any kind of beans added to my salads, especially black beans and chickpeas!
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!
https://twitter.com/mitadav/status/764087899881033730
I like fresh fruit and veggies!
Love the seeds…I try and sprinkle chia and flax on everything…especially my morning smoothies. It definitely helps! xo
I like vegetables. I haven’t quite gotten on the seed trend but I think I need to try soon.
I love kashi cereal! and chia seeds!
I love cauliflower, roasted or steamed for lots of fiber.
Tweet: https://twitter.com/PrettyHotPink6/status/764169701370933248
I like to eat cereals that are high in fiber.
Apples are definitely my go-to high fiber snack.
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.
As a vegetarian, I get a lot of my fiber from beans, lentils, and veggies!
Great tips! Fruit and oats are definitely my favorite fiber sources, especially paired together.![My Profile](https://lifeinleggings.com/wp-content/plugins/commentluv/images/littleheartplus.png)
Sarah recently posted…August Goals
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.
Quinoa is one of my favs for adding fiber to my diet!
Raspberries
My favorite high fiber cereal is the Kashi Go Lean! It’s tasty and packed with fiber and PROTEIN! 🙂 Thanks for the chance to win
Definitely some steel cut oatmeal!
chambanachik(at)gmail(dot)com
My favorite high fiber foods are fruits and vegetables. I love cauliflower and broccoli.
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!
My favorite high fiber food is beans, especially refried beans.
Tweet link: https://twitter.com/shala_darkstone/status/766217841003499524
https://twitter.com/Natashalamoreu1/status/766435862167126016
My fave high fiber food is beans, any and all kinds.
My favorite high fiber food is whole grain pasta.
amy [at] uTry [dot] it![My Profile](https://lifeinleggings.com/wp-content/plugins/commentluv/images/littleheartplus.png)
Amy Tong recently posted…Sakura Raindrop Cake (櫻花雨滴凍糕)
tweeted:
https://twitter.com/uTry_it/status/766905861478293504
amy [at] uTry [dot] it![My Profile](https://lifeinleggings.com/wp-content/plugins/commentluv/images/littleheartplus.png)
Amy Tong recently posted…Sakura Raindrop Cake (櫻花雨滴凍糕)
My favorite is apples and basically any type of fruit.
Thanks so much.
Tweeted: https://twitter.com/peg42/status/767500345027297280
Thanks again.
I love fruit high in fiber~
https://twitter.com/mkjmc/status/767733510366982144
I enjoy almost all beans, whole grain breads and oatmeal for high fiber.
thank you
tweet https://twitter.com/JalapenoMama/status/767919198265745408
My favorite high fiber food is black beans and corn salsa!
I tweeted
https://twitter.com/my4boysand1/status/768876192762036224
I eat a lot of oatmeal for breakfast and use a lot of whole-grain breads.
Tweet
https://twitter.com/clc408/status/769888071773028352
i put chick peas on every salad i eat! yum!
Eating Avacado on my sandwhiches & eggs in the mroning is the best!
I love fruit for breakfast.
i like vegetables.
https://twitter.com/HappyTina0115/status/771525900261269506
I eat oatmeal with bananas and raisins in it for breakfast to get my fiber for the day!
https://twitter.com/susan1215/status/772226770850328576
My homemade split pea soup!
Tweet https://twitter.com/Lindiac/status/772575562153889792
My favorite high fiber food is artichokes.
https://twitter.com/benz1171/status/772660952521117696
I drink water and take a daily greens! my favorite snack is banana and granola truckredford(at)Gmail(Dot)com
https://twitter.com/eliza_elliott/status/772834829620568064
i love eating oatmeal
https://twitter.com/raggammuffin/status/772842289987219456
I love bran muffins – thanks for the recipe links!
tweeted: https://twitter.com/KerryBishop/status/772976108199415808
Beans are a staple in my diet. I also love fresh fruit and veggies, especially avocados, strawberries and broccoli.
Tweet – https://twitter.com/willitara/status/773000907860484096
Oatmeal is my favorite high fiber food. Love to add lots of fresh fruits, nuts, and cinnamon.
tweeted – https://twitter.com/dmarie824/status/773187323295137793
I like veggies, I eat lots of them daily.
https://twitter.com/LuLu_Brown24/status/773421138630307841
My favorite high fiber foods are raspberries, blackberries and spinach!
https://twitter.com/myfolly/status/773450091843682304
I love watermelon
https://twitter.com/purplelover04/status/773553651130441728
I love a warm bowl of oatmeal and a big pot of beans. Any kind, I love them all.
tweeted
https://twitter.com/eswright18/status/773652681252409344
Oatmeal is my favorite high fiber food
tbarrettno1 at gmail dot com
tweet https://twitter.com/ChelleB36/status/773686244433924097
tbarrettno1 at gmail dot com
I like oatmeal
tweeted
https://twitter.com/thomasmurphy40/status/773740604140482561
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.
I publicly Tweeted this giveaway: https://twitter.com/versatileer/status/773951721550716928
my #SweepstakesEntry tweet:
https://twitter.com/thrincor/status/774029601710411776
kacor7@hotmail.com
#SweepstakesEntry- comment
I love raisin-bran muffins and also enjoy my breakfast smoothies with flax seed added for fiber
kacor7@hotmail.com
i love to eat oatmeal
i posted a tweet here:
https://twitter.com/purplepanda1966/status/774082888769744897
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!!!
Eat a variety of types and colors of produce in order to give your body the mix of nutrients it needs. Try dark leafy greens; brightly colored red, yellow and orange vegetables and fruits; and cooked tomatoes. And try vegetables more rich in fiber .![My Profile](https://lifeinleggings.com/wp-content/plugins/commentluv/images/littleheartplus.png)
Edna recently posted…Make Your Diet More Exciting with Foods High in Fiber
I will definintely try the kombu with beans. Thanks.
I’m happy to hear that the information on this site has helped you to achieve some health goals.
Excellent post with great information.![My Profile](https://lifeinleggings.com/wp-content/plugins/commentluv/images/littleheartplus.png)
تصفیه هوا recently posted…یک راه ساده برای نجات استراتژی بازاریابی ایمیل شما
Try a whole food plant based diet. It’s that simple. It would be impossible to not get enough fiber eating a whole food plant based diet.![My Profile](https://lifeinleggings.com/wp-content/plugins/commentluv/images/littleheartplus.png)
کاشی کار recently posted…دستگاه تصفیه هوا مناسب کدام است؟
Excellent post with great information.![My Profile](https://lifeinleggings.com/wp-content/plugins/commentluv/images/littleheartplus.png)
سنگ مرمر recently posted…منشاء و انواع سنگ مرمر
Taking fiber supplements is also a great way to ensure a healthy diet!![My Profile](https://lifeinleggings.com/wp-content/plugins/commentluv/images/littleheartplus.png)
Pure for Men recently posted…Our Favorite Napa Valley Points of Interest