Fiber, are you tired of hearing about it yet? No? Great you shouldn’t be because fiber has been shown to lower cholesterol, it regulates your blood sugar, improves gut health, and makes you feel full longer. With all that goodness can you believe the average American only eats half of the recommended amount of fiber daily? You should shot for at least 30 mg per day. Below is a list of some plant based fiber goodness foods you should add to your diet.
Beans, peas and lentils not only have a serious amount of fiber but they also contain protein. That combo is amazing for keeping you feeling full for longer periods of time, which is great if you are trying to shed some pounds.
Canned beans are an especially affordable and convenient way to add some fiber. Try subbing pinto beans for meat in your next batch of chili, add black beans to your burritos or canned beans to your salads. One of my favorite ways to add beans to my diet is by making a simple rice bowl, brown rice, veggies, and beans with a little sauce, perfection!
If you’re concerned about sodium, rinse the beans under running water first.
Fruits and vegetables both contain fiber, but fruit generally has more fiber per serving. One cup of berries contains 4 to 10 grams of fiber. Blackberries and raspberries have 8 grams fiber per cup, while elderberries top the chart with whopping 10 grams per 1-cup serving!
Add berries to your morning oatmeal, or top your salad with a bunch. I like to snack on berries through out the day.
When it comes to fiber, pears are the superstars. Pears on average contain two to three times the amount of fiber. A large pear has 7 grams of fiber, while a large Asian pear contains 10 grams. Stick with fresh pears, and stay away from the canned pears swimming in sweetener.
Flax seed is a Fiber powerhouse containing BOTH soluble and insoluble fiber. Add it to your morning smoothie or to your baking.
1 oz of chia seed has 11 grams of fiber, that’s 1/3 the recommended intake for an average adult! I add chia to my morning smoothie along with flax, but its great sprinkled on a salad or made into a pudding.
Are you making sure you are getting your fiber?