How To Get More Fiber - The 10 Foods Highest in Fiber with Recipes!
- thefitbusiness
- Oct 30, 2014
- 5 min read
Other than being the center of countless bathroom jokes, do you know the facts about getting enough fiber? Do you know how much it helps with your chances of suffering a stroke, lowering hypertension, or reducing your risk of diabetes and heart disease? According to the ADA, fiber consumption is at a record low. Less than 3% of Americans get even the minimum reccomended daily intake of dietary fiber. Is it any coincidence that the aforementioned ailments are at record highs?
WHY FIBER?
Fiber is the "roughage" or "bulk" of all parts of plant based foods that your body cannot digest. As a personal trainer, I am constantly asking my clients to fill up on high fiber foods so that they feel fuller longer without the added calories. It comes in 2 varieties:
Soluble fiber - This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
Insoluble fiber - This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber. (mayo clinic)
Regardless of these two types, neither is ever absorbed into the body, but both work best with ample amounts of hydration so drink up for best results (SF Gate - Healthy Eating)
Skipping out on a daily dose of fiber often leads to constipation, which can make going to the bathroom painful and uncomfortable—hence the term “backed up.” Eating too little fiber can make it tough to control blood sugar and appetite because fiber regulates the speed of digestion and contributes to satiety (aka feeling full). There can be too much of a good thing, though. Overdoing it with fiber can move food through the intestines too quickly, which means fewer minerals get absorbed from food. It can also result in uncomfy gas, bloating, and cramping, especially when fiber intake is dramatically increased overnight .
HOW MUCH FIBER DO I NEED?
How much fiber do you need each day? The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:
Age 50 or younger Age 51 or older
Men 38 grams 30 grams
Women 25 grams 21 grams
BENEFITS OF A HIGH FIBER DIET:
A high-fiber diet has many benefits, which include:
Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.
Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Studies also have shown that fiber may have other heart-health benefits, such as reducing blood pressure and inflammation.
Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
Aids in achieving healthy weight. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.
Another benefit attributed to dietary fiber is prevention of colorectal cancer. However, the evidence that fiber reduces colorectal cancer is mixed...
THE 10 BEST HIGH FIBER FOODS:
LEGUMES
1. Split Peas
Fiber: 16.3 grams per cup, cooked.
A staple in Indian cooking, split peas form a terrific, protein-rich base for soups and stews. This South Asian recipe is the best kind of comfort food: healthy, satisfying, and super filling.
2. Lentils
Fiber: 15.6 grams per cup, cooked.
Go-To Recipe: Lentil Quinoa Burgers with Sautéed Mushrooms
Lentils are kitchen all-stars—they take less time to cook and are more versatile than many other legumes. This recipe takes advantage of their slightly meatier taste and turns them into a juicy patty that’s held together with lemon juice, cilantro, and walnuts.
3. Black Beans
Fiber: 15 grams per cup, cooked.
Sweet potato pairs perfectly with the smokiness of chipotle peppers and adds even more fiber to this hearty bean dish. Loaded with complex carbs and protein, this cold-weather stew makes a perfect post-workout meal.
VEGGIES
4. Artichokes
Fiber: 10.3 grams per medium vegetable, cooked.
Packing more fiber per serving than any other vegetable, artichokes are curiously underused in most people’s kitchens (perhaps because they look a bit… prickly). Get creative and try this simple recipe with lime, garlic, and black pepper.
5. Peas
Fiber: 8.8 grams per cup, cooked.
Puréeing veggies is a great way to squeeze extra nutrients into any meal—this recipe comes together lightning-fast and is filled with protein, omega-3s, and, of course, fiber.
6. Broccoli
Fiber: 5.1 grams per cup, boiled.
This caveman-friendly dish is pretty simple. To make these fritters, just combine onion, garlic, broccoli, eggs, and almond meal. Once they hit the table, you’ll be surprised how much broccoli gets finished in one sitting.
FRUITS
7. Raspberries
Fiber: 8 grams per cup, raw.
Raspberries aren’t a hard sell—they’re basically nature’s candy. With the help of coconut, oatmeal, and vanilla, they make a relatively healthy dessert that pleases any palate.
8. Blackberries
Fiber: 7.6 grams per cup, raw.
Successfully mixing sweet and savory isn’t for the faint of heart, but this salad makes use of blackberries, lemon, scallions, and dill to great effect.
GRAINS
9. Bran Flakes
Fiber: 7 grams per cup, raw.
Short on time? Whip up a nutritious smoothie and take breakfast to go. This shake is a healthy and delicious way to get plenty of fiber and a hefty amount of protein, all in one glass.
10. Whole-Wheat Pasta
Fiber: 6.3 grams per cup, cooked.
With the right sauce, whole-wheat pasta is indistinguishable from its high G.I., white-flour cousin. Mix in avocado to add a wonderful creaminess to your pasta without using dairy.
Sneaky Tips to Add More Fiber to Any Meal
Add flaxseed meal to oats, smoothies, yogurt, and baked goods—you can even try breading chicken or fish with it. A two-tablespoon serving contains 3.8 grams of fiber and a dose of omega-3fatty acids to boot.
Chia seeds have a whopping 5.5 grams of fiber per tablespoon. When they meet with water, they form a goopy gel that is great for thickening smoothies, making healthy puddings, or replacing eggs in cakes and cookies.
While spinach and carrots aren’t as high in fiber as the veggies mentioned above, they can easily be sliced or grated and snuck into many dishes without much hassle: Try adding some to banana bread, shakes, eggs, or even a homemade pizza base.
Food processors are fiber’s best friend. Purée some cooked vegetables and add them to sauces and stews, or swap out rice for chopped-up cauliflower.
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