Staying full and satisfied will keep you fueled and thin. One of the keys to making that happen is fiber. But, here’s what you’ve got to remember: all fibers are not created equal! When I talk about and recommend more fiber, I’m referring to the good stuff; you know, the fiber found in fruit, vegetables, grains, nuts, and legumes. The fiber found in these foods is known to reduce your cancer risk, help you to feel fuller longer, prevent constipation and lower cholesterol. What I’m not talking about are the fake/functional fibers frankfood manufacturers throw into convenience foods so they can tout terms like “high fiber” on the packaging. While the idea and the convenience of such foods (high fiber yogurt, cereals, cakes and juices) is fun, these fibers aren’t necessarily shown to be of any health benefit. (can’t you just hear it: womp, womp;)
Here are 5 of my favorite high fiber foods that will keep you feeling full:
1. Lentils: Lentils rock!! They are a great source of plant based protein, magnesium, folate, iron and fiber. If you’re feeling intimidated by the whole soaking process, you can find pre-steamed lentils that are ready to eat in most produce areas. The brand I prefer is Melissa’s Produce. My favorite dish combines Lentils, Green Apples and Shallots.
2. Raspberries: When it comes to berries, raspberries top the fiber chart. Throw them in your morning cereal, salads and yogurt.
3. Black Beans: While kidney beans have the best fiber bang for the calorie buck, all beans are a great source of the nutrient that will fill you up. Hands down one of my most filling recipes is this Hearty Bean Soup (perfect for upcoming fall days…).
4. Oatmeal: If you want that sense of total morning satisfaction, start your day with oatmeal. To get that perfect combination of fats, carbs, protein and fiber try these 3 ingredient Hemp and Oatmeal Cookies.
5. Chia: Mark my words, chia is coming!! The health benefits are mounting, and before long, you’re going to find this superfood showing up in all your favorite food products. Chia seeds can be added to just about anything. The taste is mild and they are so tiny, you barely notice they are there.
One important note: Gradually increase your fiber intake and be sure to drink plenty of water. While fiber is amazing for you, if you don’t have enough water to flush the system, you’ll be left bloated and uncomfortable.
Okay, now get to it! Adds these fabulously high fiber foods to your menu and feel fuller longer.