There have been so many diet crazes over the years. Everything from the cabbage soup diet, to the grapefruit diet, to the butter and bacon diet. Terms like calorie restriction, low fat, high protein, and no carb have been thrown around at a dizzying pace. It’s enough to confuse most of us. But what about fiber?
Fiber is not usually the first word that comes to mind when you’re trying to lose weight. The word really lacks the sizzle of all the other buzz words. In fact, it’s often equated with that dreaded word, carbs. But, while protein and other nutrients play an important role in weight loss, fiber plays a big part as well.
A high fiber diet aids digestion, improves cholesterol levels, and lowers cancer risk. A 2014 American Journal of Clinical Nutrition study found that people with a higher fiber intake had a longer lifespan than those with a lower intake. If you’re eating a high fiber diet, you’re also getting a wide range of vital micronutrients that support optimal health.
How it works
Fiber makes you feel full, preventing you from overeating between meals. It also improves blood sugar control, which is a major plus for storing less body fat. Filling your pantry and fridge with the following fiber rich foods will go a long way to helping you reach your healthy weight. You’ll also get to experiment with some cool new recipes!
Berries
Smoothie anyone? Blackberries, strawberries and blueberries rank as the top berry sources of fiber. They’re also rich in antioxidants like vitamin C. Enjoy them plain, whipped into your morning smoothie, or sprinkled on oatmeal.
Oatmeal
Speaking of Oatmeal… It’s also known to be high in soluble fiber, which helps reduce LDL cholesterol. A cup of oatmeal with berries for breakfast tastes like dessert!
Cereal Grains
Research has shown that fiber from cereal grains like whole-wheat and brown rice have life extending effects. Choose ancient grains and organic varieties wherever possible for the highest nutritional benefit.
Apples
This is my favourite snack. Most of the fiber is contained in the skin, so wash a bunch of apples ahead. If you store them in a visible spot on your counter or in the fridge, you’ll always have a healthy snack handy.
Dark Leafy Vegetables
Spinach, kale, and mustard or beet greens are filled with fiber. Mix them with coleslaw to make a nice side salad, add them to wraps for lunch, or chop and add them to your favourite stew. The alkaline nature of greens is known to help fight cancer and other illnesses.
Bran
Making or buying snacks made with oat bran, wheat bran, or rice bran is a great way to have a fiber friendly snack. Just make sure not to overdo it with the sugar. Honey is a great sweetener for homemade treats.
Walnuts
You only need a small handful of walnuts to get a few grams of fiber. You also get a nice dose of essential fatty acids to support your cardiovascular system.
Beans & Legumes
Black beans and kidney beans, lentils, and chickpeas are very high in fiber. One cup is the perfect serving size to add to salads and mix into rice or quinoa. If you’re not used to eating beans, work your way up to a full serving and drink plenty of water. This will help you digest them more easily and over time your body will adapt to this beneficial food.
Carrots
This is such a versatile veggie! You can pair cut up carrot sticks with hummus, add them to stirfrys and soups, or just munch on one whole like my son does.
Fruit
Eating tropical fruit like mango, papaya, guava, and starfruit can easily up your fiber intake and make you feel like you’re in the tropics. Look for frozen varieties when they’re not readily available.
You can feel good knowing that there are lots of sources of fiber right under your nose. Ensuring you add a bit to each meal will help you feel full longer. You may even find you won’t have as many urges to snack on unhealthy treats.
Tell Me:
What new high fibre food will you incorporate more of into your menu this month? Tell me in the comments. Be sure to check out some featured recipes here so you can experiment.
Blessings,
Sheila
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