Peanut Butter And Banana Oatmeal
Protein Punch: 14 gramsYou’ll Need: Oats, salt, bananas, peanut butter, almonds, agave syrup
We love this oatmeal with peanut butter and banana recipe for its good-for-you ingredients. It makes a healthy morning meal you can have ready in minutes. Adding two tablespoons of peanut butter to this recipe gives this oatmeal bowl the protein boost you’re looking for in the morning.
“One tablespoon of peanut butter provides about 90-100 calories, 4 grams of protein, and 8 grams of fat. Much of the fat is the heart-healthy unsaturated kind which also helps you feel full along with the protein,” says Amidor.
However, the quality of your peanut butter will also make a huge nutritional difference. Amidor recommends looking for the real deal made from peanuts and salt and skipping the reduced-fat varieties which tend to have the same calories or contain added sugars and artery-clogging saturated fats.
Get our recipe for Peanut Butter and Banana Oatmeal.
Protein Punch: 41 gramsYou’ll Need: Eggs, milk, chorizo, black beans, shredded taco cheese, avocado, salsa, burrito shells, hot sauce
Get our recipe for Chorizo Breakfast Burritos.
Protein Punch: 5 gramsYou’ll Need: Cashew butter, maple syrup, whole wheat bread, red apple, ground cinnamon
Get our recipe for Maple-Cashew-Apple Toast.
Protein Punch: 10 gramsYou’ll Need: Chia seeds, coconut milk, nonfat Greek yogurt, maple syrup, salt, fresh mango, coconut chips, macademia nuts
Get our recipe for Overnight Chia Pudding.
Chickpeas: 125 G 45% Dv
Also known as Garbanzo beans, chickpeas are a staple in Middle Eastern cooking and they’re one of the best vegan foods high in fiber, packing 45 percent of your DV in 1 cooked cup. The legume is also great for weight loss thanks to its healthy dose of protein and fiber, which work together to keep you full for longer.
The hummus staple is also a great plant-based , accounting for 26 percent of your DV in a 1-cup serving.
Fiber Supplements Vs Fiber Foods
It is also common for people to turn to supplements to overcome low fiber intakes. You can purchase fiber in a supplement form as a powder or find it added to various types of packaged food.
The daily fiber guidelines do not include fiber supplements for a few different reasons:
- Natural sources of fiber tend to come from healthy foods
- Not all added fibers are associated with health benefits
- Fiber supplements can cause digestive issues in some people.
Naturally, fibrous foods also tend to be extremely nutrient-dense. Fruits and vegetables are filled with key vitamins and minerals and low in calories. Beans, lentils, and legumes contain a good amount of plant-based protein. And nuts and seeds are also a source of heart-healthy fat.
Plus, increasing your intake of these foods can improve your nutrition, leading to many notable health benefits.
Added fiber, on the other hand, can be put into just about anything – even a candy bar!
Some theorize that the advantages of fiber stem from the nutritious foods they are packaged in and not the fiber itself. But when researchers looked at fiber alone in supplement form, they discovered that not all types of added fiber provide the same health perks .
In other words, naturally occurring fiber may have some unique properties that supplements cannot compete with.
Additionally, added fiber could be associated with gastroenteritis distress, causing bloating, gas, and diarrhea in some people.
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Artichokes Are Full Of Fiber And Low In Calories
Were sorry to report that you probably wont get lots of fiber from artichoke dip. But you can if you eat the actual vegetable. Half an artichoke clocks in at 3 g of fiber, according to the USDA, which is 11 percent of the DV. Youll also get only 30 calories if you eat that amount.
If youve never cooked an artichoke, worry not you can still enjoy this veggie and reap the fiber rewards. They can be a little tricky since most people are not comfortable cooking fresh ones, but canned artichoke hearts are easy to cook with and can be used in salads and pasta dishes or made into dips, says McMordie.
A bonus perk of artichokes? They are considered a high-potassium vegetable, according to the Academy of Nutrition and Dietetics. When a food is high in a nutrient, it provides at least 20 percent of the DV, per the Academy.
Are Fiber Supplements Effective For Weight Loss
Fiber supplements are typically made by isolating the fiber from plants.
While these isolated fibers may have some health benefits, the evidence for weight control is mixed and unconvincing.
A very large review study found that psyllium and guar gum both soluble, viscous fibers are ineffective as weight loss supplements (
However, supplementing with isolated nutrients rarely makes much difference on its own.
For the greatest impact, you should combine fiber supplements with other healthy weight loss strategies.
Although glucomannan and other soluble fiber supplements are a good option, its best to focus your diet on whole plant foods.
Fiber supplements are usually ineffective for weight loss with the exception of glucomannan. However, getting your fiber from whole plant foods is better than supplementing.
Viscous fibers occur exclusively in plant foods.
Rich sources include beans and legumes, flax seeds, asparagus, Brussels sprouts and oats.
If youre planning to switch to a high-fiber diet, remember to do it gradually to give your body time to adjust.
Abdominal discomfort, cramps and even diarrhea are common side effects if you ramp up your fiber intake too quickly.
Viscous, soluble fiber is only found in plant foods. Whole plant foods such as beans, asparagus, Brussels sprouts and oats are rich in viscous fiber.
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Lentils: Nutrition Benefits And How To Cook Them
Lentils are edible seeds from the legume family.
Theyre well known for their lens shape and sold with or without their outer husks intact.
Though theyre a common food staple in Asian and North African cuisines, the greatest production of lentils nowadays is in Canada (
Here are some of the most common lentil types:
- Brown: These are the most widely eaten type. They have an earthy flavor, hold their shape well during cooking and are great in stews.
- Puy: These come from the French region Le Puy. Theyre similar in color but about one-third of the size of green lentils and have a peppery taste.
- Green: These can vary in size and are usually a cheaper alternative to Puy lentils in recipes.
- Yellow and red: These lentils are split and cook quickly. Theyre great for making dal and have a somewhat sweet and nutty flavor.
- Beluga: These are tiny black lentils that look almost like caviar. They make a great base for warm salads.
Each lentil type has its own unique composition of antioxidants and phytochemicals .
There are many different varieties of lentils, but brown, green, yellow and red, as well as Puy and Beluga are the most widely consumed.
Lentils are often overlooked, even though theyre an inexpensive way of getting a wide range of nutrients.
For example, theyre packed with B vitamins, magnesium, zinc and potassium.
Lentils contain antinutrients which can affect the absorption of other nutrients.
Beanitos Hint Of Lime Chips
Youll score 4 grams of fiber and 5 grams of protein in this restaurant style tortilla chip. The first ingredient is whole great northern beans, which provide the protein and fiber punch. Dip a serving of chips into some jarred, no added sugar salsa to boost the nutrition content while sticking close to the 130-calorie count from the chips.
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Diet Foods May Not Necessarily Be Healthier
Some processed foods that claim to be healthier can also be misleading, even diet foods with a so-called “health halo” of lower calories or fat.
Foods that cut calories or certain ingredients like sugar or fat may be compensating for it in ways that are also detrimental to health, like artificial sweeteners.
Yeo said we should consider the full context of what we eat, instead of focusing too much on cutting calories as an end goal.
“We eat food, not calories,” he said.
Tips To Add Fiber To Your Diet
Getting enough fiber can feel challenging at first, but its actually easier than you think. Just by increasing the amount of plant-based foods you consume, you can naturally boost your intake as well as add many essential nutrients to your plate.
To help you learn how to balance your nutrition and increase the fiber content of your meals, try the following:
- Make half your dinner plate veggies
- Choose more whole-grain bread, rice, and cereals and less refined carbohydrates when possible
- Snack on fiber-filled nuts
- Grab fresh fruit for a simple and delicious dessert option
- Eat plant-based proteins like edamame, beans, and lentils
- Top off salads and stir-fry with seeds and nuts
- Add berries and chia seeds to your yogurt parfait
Talk with your health care provider or work with an RD to see how you can get put on a high fiber meal plan. Or download this free fiber foods list today and get over 50 high fiber foods to choose from!
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Fiber Comes In Two Varieties Both Beneficial To Health:
- Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include oatmeal, nuts, beans, lentils, apples and blueberries.
- Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers and tomatoes.
Some tips for increasing fiber intake:
- Eat whole fruits instead of drinking fruit juices.
- Replace white rice, bread, and pasta with brown rice and whole grain products.
- For breakfast, choose cereals that have a whole grain as their first ingredient.
- Snack on raw vegetables instead of chips, crackers, or chocolate bars.
- Substitute beans or legumes for meat two to three times per week in chili and soups.
Pinto Beans: 154 G 55% Dv
Like many other legumes, pinto beans are nutrient-dense and low in fat, making them an integral addition to a healthy diet. Pinto beans are very high in protein as well as amino acids, which your body uses to build and repair muscle, per the Mayo Clinic.
Plus, pinto beans are high in fiber with 55 percent of your DV per cooked cup.
Green Peas Chia Seeds Raspberries And Avocado All Provide Fiber
Want to give your health a makeover? Its time to become a fan of high-fiber foods. Many people know that eating a diet filled with fiber is a way to support their digestive system and help keep everything running smoothly.
But fiber comes with a whole list of other health benefits! For example, a diet high in fiber can reduce your risk of developing type 2 diabetes and heart disease, according to a meta-analysis published in January 2019 in the journal the Lancet. The researchers also saw a connection between a high-fiber diet and a lower rate of colon cancer.
Plus, fiber consumption is associated with a healthier weight, according to the Mayo Clinic and something as simple as focusing on adding more fiber to your diet can help you shed pounds, a study published in February 2015 in the Annals of Internal Medicine found.
Another way it can help with your health goals? Insoluble fiber adds bulk to food and isn’t digested, so it helps increase feelings of fullness as well as frequency of bowel movements, says Kaleigh McMordie, RDN, of Lubbock, Texas, the founder of the blog Lively Table.
To find fiber, you dont have to look far. Its widely available in fruits and veggies and nuts and seeds, according to the National Institutes of Health.
Smoked Salmon And Boursin Cheese Frittata
Protein Punch: 16 gramsYou’ll Need: Eggs, 2% milk, light sour cream, kosher salt, pepper, diced red onion, light Boursin cheese, smoked salmon, extra-virgin olive oil, chives
It’s no secret that eggs are the classic protein-packing breakfast many people turn to each day to kickstart their morning. While mastering the art of creating the perfect scramble is always commendable, there are plenty of other ways to cook up eggs for an even more filling meal. That’s where our smoked salmon frittata with Boursin cheese comes into play. This recipe is easy to make and ready in just a few minutes.
Protein Punch: 10 gramsYou’ll Need: Eggs, 2% milk, artichoke hearts, feta cheese, sun-dried tomatoes, turkey or chicken sausage, salt, pepper, frozen pie crust
Most quiches suffer the burden of excessive amounts of heavy cream and cheese. This quiche dispenses with the heavy dose of dairy fat and instead gets its flavor and substance from antioxidant-dense sun-dried tomatoes, artichoke hearts, and lean protein-packed chicken sausage.
Get our recipe for Artichoke Feta Quiche.
Protein Punch: 20 gramsYou’ll Need: Canned chickpeas, extra virgin olive oil, yellow onion, rosemary, salt, mushrooms and asparagus
Protein Punch: 12 gramsYou’ll Need: Rolled-cut oats, milk, peanut butter, maple syrup, chia seeds
Get our recipe for Peanut Butter Overnight Oats.
Protein Punch: 22 gramsYou’ll Need: Ezekiel toast, peanut butter, chia seeds, honey, banana
Eat This, Not That!
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High Fiber Foods Deficiency
The low intake of fiber may lead to various hazardous effects to the health. This may happen because of consuming inappropriate food items or not following a proper diet chart according to the body requirements.
There may be various issues and health effects such as it could lead to irregular bowel movement as if there will be less fiber there would not be a proper movement seen in the bowel leading to its irregularity.
As the soluble fiber and insoluble fiber may solve the issues of constipation and digestion the less of such fiber intake may cause these issues to arise along with that causing the fluctuation in satiety and raise in cholesterol level.
The rise in cholesterol level and intake of more calories and fatty food items with less fiber in them may lead to weight gain and an increase in blood sugar level.
This may also increase the risk for heart health and improper digestion. Thus because of irregular health issues, there may be a disturbance in the mood and mental health.
There are many symptoms by which one may recognize the deficiency of fiber in the body and could take sources rich in fiber to cure those health issues.
The symptoms are as follows: There may be fatigue and dizziness being felt the whole day. Could lead to frequent constipation and bloating.
May feel hungry even after having meals. There may be high cholesterol levels and blood pressure level fluctuation. Inflammation issues could be seen.
Bakery With Added Fiber
Sarah Jane Bidwell, a dietitian in Nashville and author of Schedule Me Skinny, says that some companies seek to promote their products in a deceptive way, in which they try to convince consumers that fast food is healthy, and psychologically, they delude the consumer that eating more products are fortified Being high in fiber can be better for their health. For example, Bidwell says that baked goods with added fiber offer no more health benefits than their fiber-free counterparts.
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High Fiber Foods To Add To Your Diet
You may already be eating high fiber foods every day. Or you may find that some foods you eat have delicious high fiber food alternatives. But do you know if youâre reaching the 28 grams of daily recommended fiber intake, every day? This high-fiber food guide can help you determine how much fiber you are getting. Taking Metamucil every day can also help ensure you get the recommended amount of daily fiber along with the high-fiber foods you add to your diet.
Canned Pumpkin: 71 G 25% Dv
Most enjoyed during the Thanksgiving season, pumpkin is a nutritious food to eat year-round. Even the canned kind offers several health benefits, including a hearty dose of fiber as well as vitamins and minerals.
One cup of canned pumpkin has 25 percent of your DV of fiber, 212 percent of your DV of vitamin A, 33 percent of your DV of vitamin K and 19 percent of your DV of iron. Try it in these deliciously savory pumpkin recipes.
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Egg Sandwich With Pastrami And Swiss
Protein Punch: 27 gramsYou’ll Need: Butter, pastrami, eggs, milk, salt, pepper, low-fat Swiss cheese, whole-wheat English muffins
While most breakfast sandwiches are filled with protein-packed meat, that doesn’t always mean those ingredient choices are the best in terms of calories or even your daily energy. In this recipe, we choose our ingredients with more care. The combination of pastrami and Swiss has long been confined to the realm of the lunchtime deli counter, but we think it works beautifully with soft scrambled eggsâespecially because pastrami trounces both sausage and bacon in the calorie department. Give it a try.
Get our recipe for our Egg Sandwich With Pastrami and Swiss.