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How to Get More Fiber in Your Diet: Eating Healthy and Feeling Great

Updated on January 10, 2013
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"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."

- Moliere

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!

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.

Elizabeth Rayen
Elizabeth Rayen | Source

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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Copyright © Elizabeth Rayen aka Rustic Living, all rights reserved. You are not allowed to copy or use the contents of this page without permission from its author.

Comments: "How to Get More Fiber in Your Diet": Eating Healthy and Feeling Great

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    • sholland10 profile image

      Susan Holland 5 years ago from Southwest Missouri

      I wanted to beat Lord de Cross to comment!! LOL These are wonderful ideas for adding fiber to your diet! SO healthy! Votes and shares!!

    • Rusticliving profile image
      Author

      Elizabeth Rayen 5 years ago from California

      LOL Susan. You are so funny.. Congratulations, you beat Lord! Thanks for all your wonderful help! I adore you!

    • Lord De Cross profile image

      Joseph De Cross 5 years ago

      geez! I got beaten! Healthy fibers..okay checking my freezer..only doughnuts and a big Mac! No good at all according to Lisa! Will have to check this hub from A to Zinc. Omg! I was so wrong eating those triple deckers of a sandwich! Great hub Lisa!~

      LORD

    • Rusticliving profile image
      Author

      Elizabeth Rayen 5 years ago from California

      LOL Lord... too funny. Ya got beaten cause you were too slow from eating all those doughnuts and Big Macs! You're the best! ~:)~

    • billybuc profile image

      Bill Holland 5 years ago from Olympia, WA

      I can't let Bev see this hub or she will be changing my diet once again. Great hub for everyone alive except me. :)

    • Rusticliving profile image
      Author

      Elizabeth Rayen 5 years ago from California

      LOL Billybuc.... It's only because she loves you! Now be a good boy and eat your fiber! :)

    • billybuc profile image

      Bill Holland 5 years ago from Olympia, WA

      Awww, do I hafta? LOL

    • Don Simkovich profile image

      Don Simkovich 5 years ago from Pasadena, CA

      I've really enjoyed eating fresh raw vegetables more than ever. I've always been pretty good at that but now I eat more for dinner than I have in the past. It's been a key in my weight management plan. I also eat raw veggies when I feel like snacking and I do feel so much better.

    • Rusticliving profile image
      Author

      Elizabeth Rayen 5 years ago from California

      Oh I agree Don! Raw veggies not only taste great but they also fill you up and are very satisfying as a snack. (not to mention incredibly healthy for you) :)

    • Denise Handlon profile image

      Denise Handlon 5 years ago from North Carolina

      The subject of 'fiber' comes up frequently in conversations in my health circle now. You've given great tips here and I'm sharing it with friends. Thanks. :) HOw are you? Glad to see you are busy writing. :)

    • Rusticliving profile image
      Author

      Elizabeth Rayen 5 years ago from California

      Well my dear Denise, how cool is that! Thanks for sharing it with your friends! I believe that fiber is so important, even more so as I get older! LOL I am doing great my dear! I am slowly working on a few more hubs and also contemplating the June recipe contest. (Didn't I just tell you on my 30/30 Challenge Hub that I was going to wait 10 years???)

      I need an aspirin! :) hehehhe

    • lex123 profile image

      lex123 4 years ago

      Wonderful tips for consuming a fiber-rich food. Very useful. I'm going to print it out. Thanks for sharing. Voted up.

    • Anamika S profile image

      Anamika S 4 years ago from Mumbai - Maharashtra, India

      Love the fiber rich food ideas. Hub voted up and useful!

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you lex123! It pleases me that it is useful for you. God Bless! :)

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you so much Anamika! So happy to see you again! :)

    • ChristyWrites profile image

      Christy Birmingham 4 years ago from British Columbia, Canada

      Great ideas for adding more fiber. Making burgers out of beans is a new one for me - will have to try! Vote up of course

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thanks Christy. I love bean burgers... boy that sounds funny! LOL Thanks for the vote up! :)

    • Sunshine625 profile image

      Linda Bilyeu 4 years ago from Orlando, FL

      Woohoo ground flax seed made the cut! I am a flax seed addict. It has so many benefits besides fiber. I never heard of passion fruit, I'm on it! I am good with all the other foods on the list. Well, most of them. Well done Rustic! :)

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you Sunshine (Linda)--- I love my flax seed as well. I love it on my oatmeal and in my salads. MmMMm!

      Thanks for the kudos! ♥

    • teaches12345 profile image

      Dianna Mendez 4 years ago

      I see some of my favorites listed here: chocolate and sun dried tomatoes. What a great hub post and so useful. I always look for ways to add more fiber to my daily diet. Thank you for this. I will be using it. Voted up+++

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you Dianna! You actually mentioned two of my favorites as well. :) thank you so much for your comment♥

    • Mike Robbers profile image

      Mike Robbers 4 years ago from London

      Sun dried tomatoes.. miam! [if only they weren't that expensive eh!?].

      Pretty useful hub Rusticliving; learned a lot i need to know about my diet habits which are not always that... healthy :(

      Voted up and useful and shared.

    • Jools99 profile image

      Jools99 4 years ago from North-East UK

      Lisa, great list of fibrous goodies! I am SO unhealthy - I need to make a shopping list with this little lot at the top of it :o)

    • Paul Kuehn profile image

      Paul Richard Kuehn 4 years ago from Udorn City, Thailand

      Lisa,

      This is a very useful and interesting hub. Adding more fiber to the diet is important for all people, especially senior citizens. Getting enough fiber in your diet will definitely lessen your risk of developing hemorrhoids. Oatmeal in the morning and a lot of fruit and vegetables helps to keep me regular. Passion fruit is especially great. Voted up and sharing with followers.

    • dilipchandra12 profile image

      Dilip Chandra 4 years ago from India

      Good article on nutrition, well written. Thanks for sharing the above good read. Voted UP :)

    • Marcy Goodfleisch profile image

      Marcy Goodfleisch 4 years ago from Planet Earth

      Great resource here for adding fiber to our diets! I'd like to link this to my hub on fiber and cholesterol, if that's okay with you?

      Voted way up!

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you Mike! Actually, you can make your own sun dried tomatoes. It's a lot cheaper. I'm happy I could help with what knowledge I have :) ♥

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thanks Jools! I'm sure you are not that unhealthy. Heck, we all have some area to improve on. I love learning about these foods as I do my research. Happy Shopping! ♥

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you Paul. I agree. As I approach my mid 50's I suddenly realize how important my oatmeal in the morning is as well as drinking more water. Passion fruit is so good. I just love it! Have a great day! ♥

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you so much dilipchandra12! I certainly appreciate your comment. :)

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you so much Marcy! I would be honored. I will do the same. Have a great day my dear friend♥

    • Marcy Goodfleisch profile image

      Marcy Goodfleisch 4 years ago from Planet Earth

      Done! We are now linked! Many thanks; I love this hub!!!!

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you Marcy! Very Cool! ♥

    • pstraubie48 profile image

      Patricia Scott 3 years ago from sunny Florida

      Great hub. I know I do not get enough fiber so I take fiber supplements each day. I would prefer to get all of my fiber from food sources but I really cannot afford to purchase enough of them for the whole week.

      This is so packed with info that we all should know and use. Voted up, shared and pinned. Angels are on the way ps

    • rose-the planner profile image

      rose-the planner 3 years ago from Toronto, Ontario-Canada

      A very insightful article on the benefits of fiber! Thank you for sharing. (Voted Up) -Rose

    • Rusticliving profile image
      Author

      Elizabeth Rayen 3 years ago from California

      Thank you pstraubie48! Fiber supplements are another way to make sure you get your fiber intake each day. I think that as long as you strive to replace the "whites" with the "Whole grains" a little at a time, you will really begin to see a difference in your skin, any allergies you might have, bowel movements, etc.Start off in small increments instead of trying to buy for a whole week when replacing whole grains into your diet. The key thing is to remember that any little bit helps and you will feel so much better as well. Thank you for the Angels!♥

    • Rusticliving profile image
      Author

      Elizabeth Rayen 3 years ago from California

      Thank you so much Rose! I'm pleased you enjoyed it and certainly appreciate your comment and votes!♥

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