- 23 High-Fiber Lunches That’ll Keep You Full ‘Til Dinner
- 8. Black Bean Avocado Tuna Salad Sandwiches
- 9. Turkey Tortilla Wrap With Avocado Cream
- 10. Roasted Red Pepper, Carrot, and Hummus Sandwich
- 11. Chickpea Salad Wraps
- 12. Grilled Vegetable Wrap With Hummus
- 13. Mediterranean Grilled Chicken Wrap
- 14. Green Goddess Sandwiches
- 15. Turkey, Apple, and Brie Sandwich With Apple Cider Mayo
- The Best High Fiber Snacks
- Why You Need High Fiber Snacks
- High Fiber Snacks for Kids
- High Fiber Snack Recipes
- High Fiber Packaged Snacks
- High Fiber Chocolate Bites
- What is Fiber?
- Benefits of High Fiber Foods
- The Best High Fiber Foods
- #1. Boiled split peas, 16.3 grams per 1 cup serving
- #2. Lentils, 15.6 grams per 1 cup serving
- #3. Cooked black beans, 15 grams per 1 cup serving
- #4 Cooked garbanzo beans, 12 grams per 1 cup serving
- #5 Boiled artichoke, 10.3 grams per medium artichoke
- #6 Avocado, 10 grams per 1 cup serving
- #7 Guava, 9 grams per 1 cup serving
- #8 Raspberries, 8 grams per 1 cup serving
- #9 Whole wheat spaghetti, 6.3 grams per cooked cup
- #10 Pearled barley, 6 grams per cooked cup
- #11 Boiled broccoli, 5.1 grams per cooked cup
- #12 Brussels sprouts, 3.3 grams per cup
- #13 Chia seeds, 4g per tablespoon
- #14 Swiss chard, 3.7 grams per cooked cup
- #15 Almonds, 3.5 grams per ounce
- Tips for Adding More Fiber to Your Diet
- Lose Weight By Eating cookbooks:
- High fiber low calorie recipes
- 1. Corn Sprout Salad
- 2. Celery and Carrot Soup
- 3. Soybean And Eggplant Curry
- 30 high fiber meals for weight loss
- HIGH FIBER BREAKFAST RECIPES
- HIGH FIBER LUNCH RECIPES
- HIGH FIBER DINNER RECIPES
- LUNCH & DINNER
- SOUPS & SALADS
23 High-Fiber Lunches That’ll Keep You Full ‘Til Dinner
8. Black Bean Avocado Tuna Salad Sandwiches
Forgot to pack lunch the night before but really don’t want to resort to takeout? Here’s something that you can pull together five minutes before leaving for work without skimping on nutrition or taste. Pack your bread or crackers separately for easy assembly at your desk.Fiber per serving: 6 grams
9. Turkey Tortilla Wrap With Avocado Cream
These wraps are made healthier by the swap of an avocado-Greek yogurt spread instead of regular mayo. And the no-fuss filling of tomatoes, lettuce and turkey may just take you back to school lunch days. Ah, such simpler times…Fiber per serving: 11 grams
10. Roasted Red Pepper, Carrot, and Hummus Sandwich
Even something simple like switching from whole-wheat sliced bread to whole-wheat baguette can make your typical sandwich a whole lot more exciting. Slather with a Sriracha-spiced hummus, pile on your favorite veggies, and dig in.Fiber per serving: 8 grams
11. Chickpea Salad Wraps
For a lighter-carb meal in sandwich-like packaging, using collard greens or lettuce leaves in place of bread or wraps is a great option. Here, they’re the envelopes for a chickpea mixture that’s packed with fiber (so you’ll be full even without the grains). Fiber per serving: 11 grams
12. Grilled Vegetable Wrap With Hummus
The grilled veggie wrap is a total lunchtime staple, but many restaurant versions come with way more oil and way larger tortillas than necessary. This one uses a touch of olive oil, hummus for extra flavor, and whole-wheat tortillas for a lunch that goes easier on the fat and carbs but still manages to pack in 16 grams of fiber per serving.Fiber per serving: 16 grams
13. Mediterranean Grilled Chicken Wrap
Straightforward, simple, and satisfying: This wrap is the perfect no-nonsense weekday lunch, covering all nutritional bases in one neat package. While this recipe uses roasted garlic hummus, feel free to use your favorite variety.Fiber per serving: 7 grams
14. Green Goddess Sandwiches
We can’t think of a better name for this recipe—after all, not only are four of its seven main ingredients green, but each boasts its own health benefits, from the avocado’s heart-aiding fats to the fiber in the chives. Stacked between thick slices of multigrain bread, this is one unforgettable vegetarian sandwich. Fiber per serving: 25 grams
15. Turkey, Apple, and Brie Sandwich With Apple Cider Mayo
Crisp apples, soft Brie, sliced meat, and crusty French bread—this is pretty much a cheese plate in sandwich form. Pack in a good handful of arugula for some extra fiber, and you’ve got yourself a lunch that you’ll be tempted to dig into way before noon. Fiber per serving: 5 grams
The Best High Fiber Snacks
What snacks do your kids love? Sweet and salty, chocolate, fruit, or gluten-free? No matter which one they reach for, there is something for everyone with these healthy high fiber snacks.
If you’ve been around for a while, you know I’m pretty serious about snack time. So serious that I wrote an entire cookbook dedicated to the Best Homemade Snacks on the Planet! It has over 200 healthy homemade snacks that kids and adults will love.
But today, our focus is high fiber snacks and why they’re important.
Why You Need High Fiber Snacks
I’m sure you are aware of the benefits to a high fiber diet, how it regulates our system and helps to keep us fuller longer. Depending on age, kids should get anywhere from 19 – 26 grams of fiber a day which is found in a variety of vegetables, fruit, and whole grains, but let’s be honest, kids aren’t always excited to grab carrot sticks at snack time.
However fruit and whole grains, that’s a different story.
High Fiber Snacks for Kids
The best high fiber snacks for kids are the ones they will want to eat! I’m not talking about chips, mini cakes, or popsicles but you can make yummy snacks with fruit and whole grains. Whether it’s High Fiber Chocolate Bites or DIY Fruit Cups these can be prepped ahead and packed into a lunchbox or kept in the fridge for an afternoon pick-me-up.
Favorite High Fiber Fruits
1 medium apple has 4 grams of fiber. Slice and serve with Coconut Peanut Butter Dip for an extra flavor boost.
A medium banana comes with 4 grams of fiber and can be used in smoothies, cookies, or sliced and topped over 1/2 cup Greek yogurt for a high fiber, high protein snack, under 200 calories.
Strawberries have about 4 grams of fiber per serving while raspberries pack a whopping 8 grams of fiber per cup. Use the two to make a fruit salad or berry parfait.
They’re delicious, versatile for recipes, and each serving has 3 grams of fiber. Enjoy them as is or my favorite way, topped with almond butter.
High Fiber Snack Recipes
Try one of these quick and easy high fiber snack recipes, every one of them has been 100% approved by my pickiest kids!
Chocolate Avocado Pudding
This chocolate avocado pudding is dairy free and made with honey, although to make it keto-friendly you can totally omit the honey and banana substitute an additional avocado and add stevia.
High Fiber Chocolate Bites
these Fiber-rich Chocolate Bites are perfect for the lunchbox or snack time! They come together super fast and by using your favorite chocolate protein powder, they have added protein and nutritional value.
This chocolate smoothie bowl is full of fiber and protein and it’s the perfect breakfast or meal replacement with lots of nutrition!
3 Ingredient Healthy Fudgy Brownies
With just 3 ingredients, these healthy fudgy brownies are just the thing to make for a healthy, high fiber snack or treat for any lunchbox.
Oatmeal Energy Bites
These Oatmeal Raisin Energy Bites are full of nutrition and you don’t have to bake them! They are deliciously good with every bite and you can swap out the raisins for other dried fruits, nuts, or even chocolate chips.
No Bake Blondies
These no bake healthy blondies are just the thing to make when you only have a few minutes! They are a satisfying snack plus they are easy to make ahead with little to no prep!
Protein Lunchbox Cookie
Are you always buying granola bars and protein bars at the store? This recipe is much healthier than anything you will find prepackaged and is perfect for any lunchbox or snack.
Fruit and Yogurt Parfait
This fresh strawberry, blueberry, and yogurt parfait is a delicious easy snack! It’s easy to make ahead and store in the fridge for a convenient and healthy afternoon snack.
High Fiber Packaged Snacks
If you need something quick, put a few of these in your cart to include in your next Prime order.
- Angie’s Boom Chika Pop
- KIND Bars
- Rx Bars
- Oatmeal Cups
And that’s a wrap! But before we go this one is for you: a 1-ounce piece of dark chocolate has 3.1 grams of fiber, double that and you’re already at 6! Woohoo! Chocolate is always #winning, right?
High Fiber Chocolate Bites
These chocolate bites taste just like a brownie, but they’re packed with fiber and make a great afternoon pick-me-up!
- Author: Laura Fuentes | MOMables
- Prep Time: 10 minutes
- Total Time: 10 minutes
- Yield: 12 bites 1x
- 1/4 cup rolled oats
- 1 cup dried prunes
- 3 tablespoons peanut butter or nut-free butter
- 1 tablespoon honey, (optional)
- 2 tablespoons unsweetened cocoa powder
- 1 scoop your favorite chocolate protein powder, (28g scoop)
- 1/4 cup mini chocolate chips, (optional)
- In the bowl of a food processor, blend oats into a flour-like texture. Add prunes, peanut butter, honey, cocoa powder, and protein powder, and process mixture until combined, making sure to stop once or twice to scrape the sides. If the mixture is too crumbly, add a tablespoon or two of water. Once the mixture has a sand-like consistency and it adheres to itself when pinching, it’s ready to roll it out.
- Remove the blades from the food processor and fold in mini chocolate chips.
- Begin rolling out the dough by hand, about a tablespoon at a time and place bites into a container. Refrigerate for 30 minutes until set.
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- Serving Size: 1 bite
- Calories: 106
- Fat: 3.7 g
- Carbohydrates: 16.8 g
- Fiber: 1 g
- Protein: 4.1 g
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Getting to a healthy weight and staying there is an important way to prevent heart disease, diabetes, some cancers, and other serious conditions. Many of us know firsthand just how hard it can be to reach and maintain that healthy weight. And there’s no shortage of ways to try to get there: You can count calories, carbs, or points. You can cut back on fat or sugar. You can try any number of popular diets that forbid certain foods, or focus on just one (the grapefruit diet, anyone?). Any of these approaches might work for you. Or they might not — in large part because they are complicated.
A study published in today’s Annals of Internal Medicine suggests that something as simple as aiming to eat 30 grams of fiber each day can help you lose weight, lower your blood pressure, and improve your body’s response to insulin just as effectively as a more complicated diet.
Researchers from the University of Massachusetts Medical School compared the effectiveness of two diets with help from 240 volunteers. Half were asked to follow the American Heart Association’s (AHA) diet for preventing heart disease, in which you try to eat more fruits, vegetables, high-fiber foods, fish, and lean protein but also cut back on salt, sugar, fat, and alcohol. The other half were asked to follow a diet in which the only goal was to eat 30 grams or more of fiber each day. Neither group received advice or recommendations for exercise. All of the volunteers had metabolic syndrome — that is, all of them had high blood pressure, high blood sugar, and high cholesterol, and were overweight. This cluster of health issues greatly increases the risk for developing diabetes, heart disease, and stroke.
The participants in each group averaged 19 grams of fiber a day. Both groups lost weight, lowered their blood pressure, and improved their response to insulin. Those following the AHA diet lost a bit more weight (5.9 pounds) than those on the high-fiber diet (4.6 pounds), but both groups were able to maintain their weight loss for 12 months.
The results of the study don’t prove that a high-fiber diet is necessarily as good (or better) for health than the AHA diet or the highly in-vogue Mediterranean diet. What it does tell us is that one simple step can make a difference and that encouraging healthy behaviors may be more effective than discouraging unhealthy ones.
“In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease,” says Dr. Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health. But, he cautioned, it’s best to get fiber from food, not from supplements.
Adding fiber to your diet can be easy and delicious (see “Good sources of fiber,” below). A high-fiber cereal or oatmeal with berries on top is a great way to start the day. For lunch, enjoy a salad sprinkled with chickpeas or kidney beans and some nuts (almonds, peanuts, walnuts, or pecans). Make a stir-fry for dinner using a variety of vegetables, and top with pumpkin or sunflower seeds.
Snacks offer another opportunity to get fiber. Whole fruit, nuts, and seeds, or a berry smoothie with wheat bran or flaxseed are good options, as are dried fruit (prunes, raisins), popcorn, and bean dips paired with veggies or whole-grain crackers.
Good sources of fiber
|Food||Serving size||Fiber (grams)|
|Fiber One||½ cup||14|
|Shredded Wheat||1 cup||6|
|Oatmeal (cooked)||1 cup||4|
|Barley (cooked)||1 cup||9|
|Brown rice (cooked)||1 cup||4|
|Whole-wheat bread||1 slice||3|
|Spinach||1 cup cooked||4|
|Brussels sprouts||½ cup||2|
|Green beans||½ cup||2|
|Kidney beans (cooked)||½ cup||6|
|Lima beans (cooked)||½ cup||6|
|Baked beans (canned)*||½ cup||5|
|Pear (with skin)||1 medium||6|
|Apple (with skin)||1 medium||4|
|NUTS AND SEEDS|
|* Choose no-salt or low-salt versions of these foods.|
High fiber foods provide some of the most important substances that our bodies need to process food and the substance fills us up. The good news is that foods high in fiber are so filling, they help with weight loss in the process.
Fiber slows digestion and helps keep blood glucose levels steady for an extended period of time. And because it’s so filling and doesn’t cause a glucose roller coaster ride, it helps keep us from overeating (1).
I’m sure many of the “diets” you’ve tried in the past made you feel hungry like fury! If you want to lose weight by eating and feeling full instead, you definitely need to get more fiber in your diet.
What is Fiber?
Fiber is an indigestible part of a plant that helps the intestines soak up water and “keep things moving,” if you catch my drift (2). Fiber is found predominantly in the following carbohydrates:
- Whole grains
Just like you’ve always been told, a healthy portion of a food’s fiber is found in the peel, so eat the apple and potato skins! If you’re feeling adventurous, you can eat the fibrous peel of your kiwi and banana (3). Yes, really!
Fiber falls into one of two categories: it’s either soluble or insoluble. Soluble fiber dissolves in water, and some of it is broken down in the body. Insoluble fiber doesn’t dissolve in water and passes through the body almost entirely intact.
Key Point: Fiber is an indigestible part of a plant that fills you up and keeps you “regular.” The best sources of fiber are fruits, vegetables, and whole grains.
Benefits of High Fiber Foods
Studies show high fiber food lowers the risk of type 2 diabetes. Fiber moderates blood sugar levels, so it’s usually recommended as part of a diabetes prevention plan. (4).
Fiber also lowers cholesterol levels by sweeping it out of the body. As fiber moves through your body, it collects bile and cholesterol and pushes them outside the body, where I’m sure you’d rather they be (5).
Because it lowers cholesterol, blood pressure, and inflammation and regulates blood sugar, fiber also reduces your overall heart disease risk (6). Its heart-protective benefits make it a great choice for your everyday diet.
And of course, foods rich in fiber assist with weight loss, which is why we’re here talking about it. Because of its bulking effect, fiber makes you feel full so you don’t eat too much (7).
Key point: Fiber lowers your risk of type 2 diabetes, lowers cholesterol, reduces blood sugar, and fights inflammation. Its also your secret weapon for weight loss.
The Best High Fiber Foods
The Institute of Medicine recommends 25 grams of fiber per day for women ages 19-50 and 38 grams for men ages 14-50 (8).
Most people in the US don’t get enough, so chances are you aren’t either. To boost your fiber intake, here’s a list of some of the best high fiber foods:
#1. Boiled split peas, 16.3 grams per 1 cup serving
I know what you’re thinking. Peas, really? You’re not selling me on this whole fiber thing with foods like that, but hear me out. If fiber-rich foods for weight loss had a king, boiled split peas would receive the crown.
Split peas are a nutrition powerhouse! Legumes like split peas provide an excellent nutritional profile that make you feel full and satisfied.
Aside from providing over half of your daily recommended amount of fiber, cooked split peas also contain considerable amounts of protein, vitamins and minerals. They’re a substantial source of plant protein, with a higher satiating effect than meat (9).
#2. Lentils, 15.6 grams per 1 cup serving
Although we’ve already discussed how a fiber-rich diet supports weight loss, one study specifically shows that eating a serving of lentils every day leads to weight loss (10). The participants in the study didn’t make any other adjustments to their diet aside from eating a serving of lentils every day.
I’m not saying lentils are a “miracle” weight loss cure, but the fact that you can simply add lentils to your diet and lose weight is very encouraging. I’m a fan of any tweaks you can make to your diet and exercise regimen that will bring you closer to your goals.
Because of their mild taste, you can add lentils into so many dishes to boost fiber content. The hearty legumes absorb the taste of the foods they’re mixed with, so they never compete for flavor.
#3. Cooked black beans, 15 grams per 1 cup serving
Black beans were part of the same study as lentils that show legumes reinforce your weight loss efforts. They help control your food intake and also significantly lower bad cholesterol levels.
In addition to their high fiber content, black beans provide a potent dose of flavonoids, which give them their deep dark color (11). Those antioxidants fight disease and perform anti-cancer functions in the body (12).
To maximize the benefits of black beans, prepare them with vegetables and seasonings, but don’t add a bunch of heavy ingredients. Pair black beans with other nutrient powerhouses, like quinoa, to emphasize their health benefits. Black beans are very inexpensive, making it easy to lose weight without losing an entire paycheck.
#4 Cooked garbanzo beans, 12 grams per 1 cup serving
After reading this section, you’re going to want to put garbanzo beans, also known as chickpeas, into your regular rotation. Chickpeas have a low glycemic index and a high fiber content, which is great for everyone, especially people with diabetes (13).
The high fiber, as we’ve mentioned, regulates blood glucose levels. The low glycemic load helps prevent a sharp rise in insulin. In other words, black beans are a great addition to a healthy diabetic diet.
Garbanzo beans are a superior source of protein for those on vegan and gluten-free diets. They also contain high levels of iron, B6, and magnesium.
To put chickpeas into your rotation, add them a topping to salads and cottage cheese, puree them into hummus, or bake them into snacks. If you eat a vegan diet, make sure you combine chickpeas with a whole grain to get all your amino acids (14).
#5 Boiled artichoke, 10.3 grams per medium artichoke
A fiber superstar, the artichoke is the unsung hero of the produce aisle. I’m willing to bet you’ve never purchased a fresh artichoke before, but I’d challenge you to reconsider. Even though they appear complex, they’re actually quite simple to prepare and delicious to eat (15).
If you’re still unsure about this vegetable, you can buy ready-to-eat artichokes in a can, jar, or frozen package. Just make sure you rinse them well before adding them to your meals.
And you’re going to want to start adding them to your meals, because artichokes are high in phenolic compounds (16), an antioxidant with anti-carcinogenic and anti-inflammatory properties (17). This oft-ignored superfood deserves much more attention for its health properties than it gets.
#6 Avocado, 10 grams per 1 cup serving
Most often hailed for its healthy fat content, the avocado is a fiber champion too, to the tune of 40% of your recommended daily intake. Eat an avocado on whole wheat toast for breakfast, and you should easily be able to reach your fiber goals for the day.
Avocados create a significant reduction in bad (LDL) cholesterol (18), even though they’re fatty. They contain monounsaturated fatty acids, the type of fat that actually protects your body from disease.
Don’t think you’re doing your body a favor by scooping up your favorite guacamole with tortilla chips though, because the saturated fat in the chips negates the avocado’s heart-friendly benefits. Slice your avocado up over salads, tacos, and sandwiches, or add it as a thickening agent to smoothies (check out my Avocado Detox Smoothie).
#7 Guava, 9 grams per 1 cup serving
If you’ve never tried guava before, this is your chance to try something new. Like guava, other tropical fruit such as mango and persimmons are high in fiber content to help you lose weight.
On top of fiber, guava contains antioxidants for free radical elimination, Vitamin C for immunity, and potassium for heart protection. With its high nutrition content and low calorie profile, guava gives you more bang for your proverbial nutritional buck. What that really means is they’re weight loss friendly.
Studies show the exotic guava lowers blood pressure, lowers bad (LDL) cholesterol, and increases good (HDL) cholesterol (19). You don’t have to travel to a tropical location to grab some heart-healthy guava. You can get them at most local grocery stores.
#8 Raspberries, 8 grams per 1 cup serving
I don’t know about you, but it doesn’t take much convincing to get me to eat raspberries, so I’m excited that they made our high fiber list. Not only do raspberries have a satisfying amount of fiber in them, but they also have a high concentration of immune-boosting vitamin C.
Research provides compelling evidence about the health-protective benefits of raspberries. Raspberries are proven to help prevent obesity, protect the heart, reduce inflammation, and regulate blood sugar (20). Sweet!
I’m perfectly content eating raw raspberries straight out of the carton (or from the bush) or sprinkling them over my oatmeal. You can also buy them frozen and add them to your morning smoothie or infused water.
#9 Whole wheat spaghetti, 6.3 grams per cooked cup
Spaghetti is a favorite comfort food for many Americans that they never grow out of, but with a few tweaks you can make it healthier. To improve the fiber value of your spaghetti and create a heartier meal, all you need to do is switch out the white angel hair pasta for a whole-grain version (21).
The difference between white pasta and whole-grain pasta happens during processing. Whole grain noodles keep the grain’s protein intact. That same grain nutrient-rich protein is stripped to make regular spaghetti white (22).
You really don’t want to miss out on those benefits of the whole grain kernel. The kernel that makes the noodle brown is really filling, which is beneficial for weight control. It also has a prebiotic effect, feeding your good gut bacteria and keeping it in balance.
#10 Pearled barley, 6 grams per cooked cup
Another fairly underrated, yet versatile whole grain, barley goes well with all kinds of dishes. With its high fiber content, it’s most notably used to bulk up soups.
In addition to fiber, barley is an excellent source of manganese and selenium. (23). Numerous studies show barley’s ability to lower blood glucose and insulin levels, reduce blood pressure, and lower cholesterol and triglyceride levels (24).
Like all the foods in this list, barley slows digestion so you eat fewer calories. But it also has a notable ability to destroy visceral fat, the dangerous fat that surrounds your organs.
#11 Boiled broccoli, 5.1 grams per cooked cup
A diet rich in broccoli results in lower incidence of chronic disease, including cancer and cardiovascular disease. Don’t throw away the stem or leaves either, because the healing elements are present in them too. (25)
The same goes for other cruciferous vegetables too like cauliflower, cabbage, and kale. The same components (namely, the glucosinolates) in these vegetables help prevent cancer (26).
Your mom was right when she told you to eat your broccoli. As much as you feel like protesting broccoli on principle, your whole body will thank you for the potent concentrations of vitamins C, K, and A, folate, and potassium. For minimal calories, you get a whopping dose of phytonutrients, vitamins, minerals, and fiber (27).
#12 Brussels sprouts, 3.3 grams per cup
Another cruciferous vegetable with anticancer properties, Brussels sprouts are rich in glucosinolates. They produce detoxifying enzymes that rid cells of toxins (28).
One of Brussels sprout’s most prominent nutrients is Vitamin K, coming in at nearly double your daily needs per serving. Its vitamin K and calcium content help keep your bones strong.
To bring out the best nutrient content in Brussels sprouts, it’s best to steam them. Just make sure you don’t overcook them or you’ll cook the nutrients right out of them. You can eat them plain or mix them with a little bit of maple syrup and walnuts.
#13 Chia seeds, 4g per tablespoon
Chia seeds offer a high fiber content in just one little tablespoon. No other ingredient on this list has a comparable fiber profile in relation to the serving size, so it’s a really easy way to add fiber to any meal with little effort.
One scoop of chia seeds also provides an excellent source of protein and omega 3s. The tiny black seeds support the brain, reduce inflammation, and protect the heart (29). The way they soak up water into a gel-like substance shows you the kind of sustainable energy they provide.
Chia seeds are easy to throw into any meal. Add a scoop to your morning smoothies or overnight oats for a nutrition boost. They’ve become quite easy to find in grocery stores, and you can usually find them in the baking aisle or bulk section.
#14 Swiss chard, 3.7 grams per cooked cup
Dark leafy greens like Swiss chard and collard greens are impeccable high fiber low calorie foods for your diet. When you follow a clean eating plan, you can have as many leafy greens as your heart desires.
Swiss chard is a prosperous source of antioxidants and vitamins to help fight disease. One particular flavonoid in Swiss chard, syringic acid, is very efficient at regulating blood sugar. When you combine that flavonoid with the fiber content, you get a diabetic-friendly leafy green (30).
Although you’re probably not used to Swiss chard and have never gone out of your way to buy it, I hope this changes your mind. It’s a super easy vegetable to add to soups and salads. You can also use the larger leaves as stand-in taco “shells” and “buns” to hold meat.
#15 Almonds, 3.5 grams per ounce
Nuts and seeds are great sources of fiber, but almonds happen to be the best source of fiber overall, ounce for ounce. Just a small handful of almonds gives you not only fiber but also healthy fat, protein, vitamin E, calcium, riboflavin, niacin, and magnesium (31).
If you want to get the most out of your almonds, eat them with the brown skins intact. The skins hold 20 of an almond’s beneficial flavonoids. It’s best to eat the whole nut naked, without any additives like salt or oil.
You may have seen commercials or packaging labels that tout almond’s health benefits, and there’s good reason for that. Studies show that almonds significantly reduce your risk of heart disease. Each weekly serving of nuts appears to reduce heart disease risk by 8.3%.
Tips for Adding More Fiber to Your Diet
Now that we’ve built the case for the highest fiber foods, you might be wondering how to pad your diet with more of the nutrient. Eating clean is a natural way to get your essential nutrients, but you can still be more intentional about what you do with this high fiber food list:
Use fiber “fillers.” Foods like chia seeds, lentils, and barley are easy to incorporate into so almost any meal, adding extra fiber for minimal effort. Before you make dinner tonight (and any night), ask yourself if you can add one of the foods on this list to the meal to sprinkle in more fiber.
Drink water. In order for your system to use and process fiber properly, it needs adequate water. Drink at least half your bodyweight in ounces to maximize the full potential of fiber.
Reference this list. Keep this list of high fiber low carb foods handy when you’re meal planning or grocery shopping. It serves as a reminder to increase the fiber content in your meals.
Key point: Use high fiber foods to “fill” your meals and your belly. Don’t forget to drink adequate water to maximize the benefits.
If you follow a clean eating plan that’s heavy in fruits, vegetables, and whole grains, you should be able to maintain adequate fiber intake. Track your food intake for a few days so you don’t have to guess, because
Although you can use fiber supplements to get more of the nutrient into your body, I recommend getting your fiber from whole foods. Fruits, vegetables, and legumes provide fiber inside of a complete package of phytonutrients and minerals instead of being in isolated form.
Fiber is important, and I might even go out on a limb and say “fiber is sexy.” Food high in fiber does so much good for the body, it’s very attractive. So, go give some love to the best foods with high fiber on this list and they’ll give you love back.
Lose Weight By Eating cookbooks:
High fiber low calorie recipes
The best diet for weight loss is one that includes plenty of high-fiber, low calorie recipes . Because they’re made up of ingredients that are filling, even small portions of these meals are satisfying. Even adding one meal of this kind to your daily diet will, along with exercise, help you lose weight. These meals also boost heart health, controls blood sugar and lowers blood lipid levels as well.
Here’s how you can boost your fiber intake on a daily basis with these high fiber low calorie recipes:
- Swap all refined cereals and products with whole grain varieties.
- Have brown rice, whole wheat, millets (ragi), wheat crackers and whole grain breads. Add wheat bran to rotis and when baking breads and biscuits at home.
- Choose pulses with skin like chickpeas, rajma, cowpeas and whole green gram
- Snack on nuts, seeds and fresh fruits instead of namkeens and maida-based snacks.
- Don’t strain the juices and soups you make at home.
- Add fiber-rich raisins and dates to sweeten porridge instead of sugar.
Many of the clients I work with are looking for tasty and innovative recipes for low-cal, high-fiber meals and snacks. Here are a few I’d recommend:
1. Corn Sprout Salad
1 cup moong sprouts
1 cup sweet corn
1 small carrot, chopped finely
1 tsp lemon juice
Salt and pepper to taste
Boil the sweet corn till it softens a little. Drain, and toss with all the ingredients. Check seasoning and serve.
1 bowl = 60kcal
2.7 g protein and 0.5 g fat
2. Celery and Carrot Soup
50 g onions
1 small carrot
1 tbsp olive oil
1 small celery stalk
Salt and pepper to taste
- Fry chopped onions in olive oil till they turn pink.
- Add chopped carrot and celery and saute for a few minutes.
- Add water and bring to a boil. Simmer till the vegetables soften; cool and blend. Add seasoning and serve warm.
1 bowl = 70 kcals
0.4 g protein and 2.6 g fat
3. Soybean And Eggplant Curry
100 g soyabeans, soaked and boiled
2 cups eggplant, cubed
1 small onion, chopped
1 medium-sized tomato, chopped
1 tsp jeera (cumin) seeds
1 green chili
1/4 tsp haldi
1/4 tsp garam masala
2 tsp oil
1 cup water
Salt to taste
- Heat oil, add jeera and wait till it pops. Then add onions and tomatoes and fry till they are soft.
- Add the eggplant and cook for five minutes.
- Add the boiled soyabeans and all the spices and mix well.
- Add water and cook till the gravy thickens. Serve with rice or rotis of your choice.
1 bowl = 73kcals
4 g protein and 4 g fat
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30 high fiber meals for weight loss
We all know that eating a high fiber diet is an effective way to lose weight as these foods make us feel full longer so we don’t gorge on empty calories, but finding ways to incorporate more fiber into our diets isn’t always easy, and often leaves us feeling discouraged and as if we’re missing out.
The good news is that we’ve rounded up 30 delicious high fiber meals for you below, with options for breakfast, lunch, and dinner, with a couple of sweet options thrown in for cheat days.
We’ve also got 3 great Weight Watchers book recipes for those who love food and are really struggling to lose weight regardless of how many high fiber meals they pack into their weekly meal plans. Weight Watchers Family Meals: 250 Recipes for Bringing Family, Friends, and Food Together has lots of kid-friendly meals, Weight Watchers One Pot Cookbook is great for lazy nights when you can’t be bothered to cook something complicated, and Weight Watchers Cook it Fast: 250 Recipes in 15, 20, 30 Minutes is one of my absolute favorite cookbooks of all time.
Psssst… You don’t have to be on the Weight Watchers diet to enjoy these recipes. Trust me!
And now for those high fiber meals…
HIGH FIBER BREAKFAST RECIPES
1. Banana Oat Breakfast Balls (Kitchen Fran)
2. Quinoa Omelette Breakfast Cups (Damy Health)
3. Banana Chia Breakfast Cookies (Savvy Naturalista)
4. Weight Watchers 1pt Pancakes (Cocinando con Alena)
5. Peaches and Cream Breakfast Bake (Half Baked Harvest)
6. High Fiber Cinnamon Pecan Granola (Creme de la Crumb)
7. Zucchini Nut Quinoa Muffins (DAMY Programs)
8. Oatmeal Muffins (Chocolate-Covered Katie)
9. Chris Powell’s Breakfast Burrito (The Dr. Oz Show)
10. The Healthy Fruit & Yogurt Breakfast Bowl (Chocolate-Covered Katie)
HIGH FIBER LUNCH RECIPES
1. Amazing Chickpea Spinach Salad (HurryTheFoodUp)
2. Black Bean Quesadillas (Kitchen Daily)
3. Ultimate Clean & Lean Lettuce Wrap (SHEERLUXE)
4. Healthy Chicken Chickpea Chopped Salad (Ambitious Kitchen)
5. Bean and Barley Vegetable Soup (Craving Something Healthy)
6. Five-Minute Super Bean Sun-dried Tomato & Basil Salad (TheMiniatureMoose.com)
7. Black Rice Salad with Blood Orange Dressing (Pancake Warriors)
8. Carrot Parsnip Soup (Primavera Kitchen)
9. Chilled Black Bean Couscous Salad (Hello Healthy)
10. Chicken & White Bean Salad (Eating Well)
HIGH FIBER DINNER RECIPES
1. Black Bean Burger (Healthy Meals in Minutes)
2. Slow Cooker Three Bean Chili (Aberdeen’s Kitchen)
3. Stuffed Cabbage Casserole (Our Home Sweet Home)
4. Lentil Stuffed Peppers (Peanut Butter & Peppers)
5. Crockpot Taco Soup (Stockpiling Moms)
6. Lentil Sweet Potato & Spinach Stew (Hello Healthy)
7. Quinoa Lentil Burger (Skinny Ms.)
8. Grilled Zucchini Salad (What’s Gaby Cooking?)
9. Greek Quesadilla (Skinny Mom)
10. Quick and Creamy Avocado Pasta (HurryTheFoodUp)
See? I told you high fiber foods aren’t boring!
Here’s to a happy and healthy year ahead!
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689shares GwenGwen is a 40-something freelance writer and social media consultant who has an unhealthy love for makeup, hair, and fashion. She lives with her husband and 8-year-old daughter in Toronto, Canada and hopes to move to a warmer climate someday. Preferably tomorrow.
When it comes to weight loss, is simple the way to go? Researchers at the University of Massachusetts Medical School think so. Their study, published in the Annals of Internal Medicine, found that participants told to eat a high-fiber diet lost weight just as effectively as participants told to eat the complex “heart-healthy”American Heart Association (AHA) diet.
To test this, the researchers recruited 240 participants at risk for developing Type 2 diabetes. In a randomized controlled trial, they assigned participants to either the high-fiber diet or AHA diet.
- The high-fiber diet group was simply told to up fiber intake to 30 grams per day through a variety of food sources (namely fruits, vegetables, legumes and whole grains).
- The AHA diet group was given more complex instructions based on the AHA guidelines, which includes limiting calories, saturated fat, sugar, alcohol and sodium while balancing protein, carbs and fat.
After 12 months, the high-fiber diet group lost 4.6 pounds (2.1 kg) while the AHA diet group lost 6 pounds (2.7 kg)—not a significant difference. Researchers then concluded that emphasizing just fiber intake may be a reasonable alternative for those of us struggling with strict diet regimens. While fiber helps us feel fuller and more satisfied, it’s still no magic weight-loss bullet. The study mainly focused on weight loss, but weight is just one component of being healthy. It’s helpful to know that focusing on fiber is a good (and easy) place to start when launching our weight-loss journey.
The daily recommended intake for fiber is 25 grams for women and 30 grams for men, which is challenging for many of us. It’s best to get fiber from whole food sources like fruits, vegetables, legumes (a.k.a. beans) and whole grains. Guess what those sound like? Ingredients for your next cooking adventure! To help you up your fiber intake, we’ve compiled 15 of our high-fiber recipes, containing at least 5 grams of fiber per serving.
1. BANANA BUCKWHEAT PANCAKES | THE WHEATLESS KITCHEN
Baking with buckwheat flour is a great (and gluten-free) way to get fiber into your pancakes. These fluffy banana buckwheat pancakes are delicious topped with a berry compote sauce that adds sweetness and, you guessed it, more fiber! Recipe makes 5 servings at 2 pancakes each.
2. SWEET POTATO BREAKFAST BURRITOS | CLEAN EATING
If you’re in the habit of grabbing a hot egg sandwich on your way to work, this breakfast burrito is for you. It’s full of fiber from the 100% whole-wheat wrap, sweet potato, bell peppers and spinach. Make them in advance, then wrap them up and freeze. When you wake up in the morning, simply pop one in the toaster oven to heat while you’re getting ready, then take it with you on the go—it’s genius! Recipe makes 4 serving at 1 burrito each.
3. REFRESHING KALE & PEAR SMOOTHIE |EATING BIRD FOOD
Get a serious boost of vitamins A and C along with your dose of fiber! We all know kale is a superfood; it’s bursting with antioxidants, iron and vitamin K. Don’t have a pear on hand? No worries! Just use an apple instead. Recipe makes 1 smoothie.
4. CINNAMON FRENCH TOAST BREAKFAST WRAP | HEALTHY HUNGRY GIRL
Just roll and go! The cinnamon french toast wrap transforms thin, whole-wheat tortillas with traditional french-toast-style prep . This convenient, high-fiber breakfast is ready for a drizzle of nut butter, bananas and your favorite berries. Recipe makes 1 french toast wrap.
5. ROASTED CRANBERRY QUINOA OATMEAL | LOVE & ZEST
Here’s a new take on cranberries–roast them! This recipe features cinnamonny and mapley (yes, those are adjectives!) oatmeal topped with roasted cranberries. A bowl of this is great for a high-fiber breakfast so grab a spoon and dig in, preferably in your coziest pajamas. If you don’t have fresh cranberries, substitute 1/2 cup of dried cranberries instead. Recipe makes 3 servings.
LUNCH & DINNER
6. SPICY BLACK BEAN BURGER WITH CHIPOTLE MAYO | SKINNYTASTE
Take one bite of these spicy black bean burgers with chipotle mayo and you’ll understand why we love this recipe so much. Packed with fiber, protein and iron, black beans are not only nutritious but also budget-friendly too. Recipe makes 4 servings at 1 burger and 1 tablespoon of mayo each.
7. GRILLED ZUCCHINI HUMMUS WRAPS | MAEBELLS
This wrap is packed with grilled zucchini, veggies, cheese and hummus. Grilled zucchini is placed on a nice big tortilla topped with kale, red onion, tomatoes, cheese and a heaping dose of hummus—the abundance of veggies is where fiber comes into play. Recipe makes 2 servings at 1 wrap each.
8. HEARTY VEGETABLE CURRY | COOKING LIGHT
Kick off your craving for spice with this hearty vegetable curry. This vegetarian meal takes 30 minutes to make from start to finish. Sweet potato, cauliflower, chickpeas and tomato will give you a healthy dose of protein and fiber. Top off with a creamy spoon of Greek yogurt and chances are you won’t miss the meat. Recipe makes 4 servings at 1 cup of curry and 2 tablespoons of yogurt each.
9. BLACK BEAN SPINACH QUESADILLA | CALORIES IN, CALORIES OUT COOKBOOK
Family-friendly black bean spinach quesadillas make for a delicious and quick meatless meal. This recipe calls for black beans, fresh baby spinach and mushrooms–but feel free to switch them out for your family’s favorite high-fiber veggies. Recipe makes 4 servings at 1 quesadilla each.
10. BLACK BEAN & SPINACH BAKED TAQUITOS | UPROOT FROM OREGON
Crunch into baked taquitos! This dish features hearty black beans, cooked spinach, shredded cheese and tomatoes all rolled into a warm tortilla blanket. In addition to being high in fiber and vegetarian-friendly, taquitos are also super flexible. Top with avocado, cilantro, plain greek yogurt and hot sauce, and eat while hot. These are great stored in the freezer and reheated in the oven for a crispy exterior. Recipe makes 12 servings at 1 taquito each.
SOUPS & SALADS
11. TOMATO & LENTIL SOUP | LOVE & ZEST
Sip on this soulful tomato and lentil soup to warm you up on those cold winter mornings. Thickly pureed tomatoes and lentils lend a thicker body and more fiber to the soup. This recipe also freezes well, so make a batch to reheat on those really busy days. Recipe makes 4 servings.
12. LENTIL SWEET POTATO & SPINACH STEW | ELLE PENNER
Savor a meatless meal with this lentil, sweet potato and spinach stew. Lentils provide a great source of protein and iron for vegetarians and vegans, and add so much body to this stew. The orange veggies add the perfect amount of sweet to balance the spice without a pinch of added sugar. This stew can be made ahead of time and frozen for convenient reheating. Recipe makes 4 servings.
13. SHAVED BRUSSELS SPROUTS SALAD | FOOD FANATIC
Try your hand at making shaved Brussels sprouts salad as another way to enjoy these tasty veggies. Brussels sprouts are high in fiber and delicious when made into a tangy salad with superfood peers like walnut, blueberries and avocado. Recipe makes 5 servings.
14. WHITE BEAN TURKEY CHILI | COOKING LIGHT
Crowd-pleasing white bean chili calls for canned beans and chicken broth, making prep convenient. Pureeing the bean mixture makes the soup thicker. Cannelini beans will work in a pinch if you cannot find Great Northern beans. Recipe makes 8 servings at 1 cup each.
15. COCONUT LIME RICE NOODLE SALAD| CLEAN EATING
On the lighter side of satisfaction, this tangy coconut lime noodle salad gets its fiber from fruits and vegetables, including naturally sweet mango and red bell pepper. We recommend making it ahead of time and adding a little lean protein for a fresh and healthy brown-bag lunch. Recipe makes 2 servings.