How to Get More Fiber in Your Diet: Eating Healthy and Feeling Great
"How to Get More Fiber In Your Diet"
According to diet and health nutritionists, Americans do not have nearly enough fiber in their diet.
The benefits of fiber are so important to our body’s needs. It is known that fiber (which itself is not digested) is essential in removing many toxic substances found in our food supply.
Fiber also aids in weight control by providing bulk. Eating high fiber foods will fill the stomach, therefore satisfying your hunger with the intake of fewer calories.
"One should eat to live, not live to eat."
Eating Healthy and Feeling Great!
Healthy eating has always been a number one factor in staying fit and most importantly, feeling great, the other is daily exercise. In our extremely busy live, we sometimes find ourselves eating on the run, grabbing a burger because it's fast and convenient, or just skipping meals altogether because we are simply too busy to eat, or even worse...forget to eat!
Great High Fiber Cookbooks
Top 10 Highest in Fiber Foods
#1: Bran (Wheat, Oat, Rice,Corn) Bran is one of the best foods that are high in fiber. It is also the top source of both magnesium and vitamin b6. The most common foods you will find bran are whole grain breads, as well as hot breakfast cereals such as oats, buckwheat, and rye.
#2: Dried Herbs, Spices, and Peppers- The best power pack or vitamins and mineral are found in dried herbs and spices. One way of benefitting from these vitamins and minerals to your diet is to make it a habit to add more dry herbs and spices to all the dishes you eat. Of course you will add them according to your preference and taste. As an example, did you know that ground cinnamon contains the most fiber per tablespoon? (Approximately 53g) Additional high fiber spices and herbs would include dried oregano, ground savory, rosemary, coriander, basil, sage, marjoram, fennel, caraway, paprika, thyme, chili powder, cloves, cayenne and black pepper.
#3: Cocoa Powder and Dark Chocolate- If you’re a chocolate lover, then this one should make you smile! Dark chocolate is an excellent source of iron and potassium. Cocoa powder provides nearly 33 grams of fiber per a 100g serving. When baking with dark chocolate, you will receive 16 grams per a 100 gram serving. But… Beware! Milk chocolates DO NOT provide enough fiber and nutrients and therefore should be avoided since all you will get is calories!
#4: Flax Seeds, Sesame Seeds, and Sesame Butter (Tahini)- Flax and Sesame seeds are a great additive to soups and salads and provide a wonderful source of dietary fiber as well as heart healthy oils.
#5: Sun-dried Tomatoes-A great source of iron and potassium are sun-dried tomatoes. They have such a wide variety of uses including using them in salads, sauces, pizza and sandwiches. They are packed with flavor and provide the necessary grams of fiber per serving.
#6: Nuts (Almonds, Pistachios, Pecans)- It has been commonly known that nuts are a perfect healthy snack and serve as a great addition to any salad. The four top nuts that are the highest in fiber are almonds with 3.4 grams per ounce (23-24 nuts), followed by pecans, hazelnuts, and pistachios which all three provide approximately 2.8 grams of fiber per ounce (19-20 pieces)
#7: Dry Roasted Soybeans (Edamame)- Soybeans make a great snack. Be sure to look for the low sodium varieties as this will keep your blood pressure normal. Dry roasted soybeans are great on salads as they give that added zip for flavor. Boiled edamame is a very nutritious snack and very easy to make and store. Edamame will provide approximately 8 grams per cup of fiber and dry roasted soy beans will provide 2 grams per tablespoon.
#8: Beans (Navy, White, French, Kidney)- When you boil mature beans, they will provide you a great source of fiber. At the top of the list for beans, Navy beans are the highest in fiber with approximate 20 grams per cup. The next highest in fiber source are white beans, followed by yellow beans, then French green beans, and then bringing up the rear would be our ever popular kidney beans which come in at about 16 grams per cup.
#9: Sunflower Seeds- There is one seed that is considered a power pack of vitamins, nutrients, and fiber. This tiny morsel is the sunflower seed. Perfect as a snack or in salads, this little seed packs a viable source of vitamin E, vitamin B1, B6, iron, Thiamin, protein, manganese, magnesium, potassium, selenium, and copper, not to mention a whopping 14 grams per cup of fiber.
#10: Passion Fruit- A tropical fruit that is becoming more and more popular for a great source of fiber are the Granadillas, or more commonly known as the Passion Fruit. This sweet passionate fruit morsel provides 25 grams of fiber per cup.
High in Fiber, Low in Calories and Fat!
The following hints are designed to help us add more fiber to our meals without adding unnecessary calories and fats.
- Make fresh fruit or fruit salad your FIRST choice for dessert.
- Eat vegetables raw or crisp-cooked
- Leave the skin on fruits and vegetables whenever possible
- Cooking combinations of vegetables and fruits are very tasty and add a variety: carrots with apples squash with pineapples or apples, beets with oranges, or red cabbage with apples. These are a few ideas, but the possibilities are endless.
- When making a tossed salad,use a variety of vegetables. “Color” is the key. If you use a vegetable of every color, you will create a very nutritious salad.
- Whenever cooking or baking with white flour, substitute half of your white flour with whole wheat. Or better yet, use all whole wheat flour.
- When buying wheat bread, be sure to buy 100% Whole Wheat, not just “whole wheat.”
- Additional bread choices are rye bread, corn bread, and oat bread. (providing they are made with “whole grains”)
- Speaking of grains, Did you know that when grains are “milled”, most of the fiber is removed?
- When reading bread and cereal labels, be sure that the whole grains are listed first on the ingredients.
- Make your own croutons and bread crumbs out of toasted whole grain bread.
- When making meatloaf, use rolled oats instead of bread crumbs.
- Use Granola as a topping for your low-fat yogurt or ice milk.
- Use oat bran to thicken sauces and soups
- Instead of potatoes or white rice, use wild or regular brown rice, or another whole grain to your dinner. Choosing one of these will compliment your main dish very well.
- Instead of regular pasta, try whole wheat or spinach pasta. You’ll love the flavor and the color!
- Add legumes to your spaghetti sauce. Not only will this give you more fiber, but will increase the volume of sauce and make it go farther. Serve over whole wheat pasta.
- Make burgers out of mashed, cooked beans, or add them to your burger meat or meatloaf.
- Use wheat germ in place of bread crumbs for dishes such as oven-fried chicken
- Roll cheese logs in wheat germ instead of ground nuts.
Delicious Recipes from my Eating Healthy and Feeling Great Series
Great Information on How Eating More Fiber Can Lower Your Cholesterol
- Does Fiber Lower Cholesterol? Fiber Facts for Good Health
Fiber can lower cholesterol, but you need the right kind of fiber. Here's important information on how fiber helps control weight, cholesterol and blood sugar levels. ------Written by Marcy Goodfleisch
About the Author
Lisa has directed and acted in musical theatre for nearly 30 years. Her musical upbringing allowed her to pursue her career in teaching and directing and continues to direct shows today. As the owner of 2 online Home Décor sites, Lisa’s passion for Rustic Living all begins with her love for the home, outdoors, and her many hobbies. Lisa loves to laugh, and she share’s that love through her comedic hubs centered on her MOM. Lisa’s passions include writing, directing, acting, photography, singing, cooking, crafts, gardening, and home improvement, including decorating. Lisa also writes under her penned name, Elizabeth Rayen.
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