I’m sure you’ve heard that fiber is an important part of a healthy diet. Fiber keeps your colon clean and helps your intestines move more regularly, lowering your risk of constipation, painful abdominal distension or bloating. This can help lower your risk of colon cancer. As an added bonus, fiber can create space in your belly so you feel more satisfied after meals, and are less likely to overindulge or eat mindlessly during the day. That’s a WIN-WIN if you ask me!
Many people don’t get enough fiber in their diets for various reasons. But when it comes to increasing your fiber intake, don’t worry that you have to eat prunes day and night. There are a few high-fiber foods that may surprise you. So I wanted to share a few of my top picks here:
Berries
Besides the high level of antioxidants and vitamins found in berries, there is more reason to add a handful of berries to your morning yogurt. Not only are they delicious and sweet, but they also are high in fiber to keep things moving.
Blackberries and raspberries are a surprisingly great way to get your fiber intake up. Add them to your next smoothie, or freeze them and enjoy them as a cool, refreshing snack.
Beans
Beans aren’t just a great plant protein option, but they also are high in fiber. While you might become a bit gassy after eating them, it will pay off once you hit the bathroom later on. I suggest starting small and building up your tolerance for beans if you’re not used to eating them, so that your tummy doesn’t get too overwhelmed.
You can eat beans as a snack or side dish at dinnertime. Here is a quick recipe for fava bean dip:
Purchase a 15-ounce can of fava beans, drain and add to a food processor. Add 1 clove of raw garlic, 1 tbsp of fresh lemon juice and 2 tbsp of grated pecorino Romano cheese. Blend this and pair this bean dip with yummy vegetables like cucumbers, carrots, celery or mushrooms.
And here is an easy dish made with black beans. Blend 15-ounces of drained black beans with a sprinkle of cumin and chili powder for added flavor. This will yield three 1/2 cup servings with 6 grams of fiber in each serving. Top with a store-bought pico de gallo, fresh cilantro and cotija cheese or queso fresco. Baked tortilla chips will be the perfect accompaniment for this dip. Yum!
Beets
Beets are more delicious and nutritious than you may realize! Beets are loaded with fiber to fill you up. Here are a few ways to enjoy your beets.
Boil fresh beets then slice into cubes, add fresh arugula and grated parmesan cheese, and lastly, dress lightly with olive oil, balsamic vinegar, salt and pepper.
Cauliflower
Cauliflower is also a great vegetable to boost your fiber content. This cruciferous vegetable, much like broccoli, may make you gassy, but keep in mind this means the fiber is working. I suggest you steam cauliflower and add garlic butter and salt to taste. It’s a delicious side dish to any meal. Or you can also make or buy a cauliflower pizza crust and enjoy a delicious and high fiber pizza, without the excess carbs. You can also try cauliflower fried rice, where you skip the carb heavy, sodium laden fried rice take-out you’re used to and whip up your own healthy version.
Artichoke
Another fiber-filled vegetable is the artichoke. They are conveniently canned for us, so add them to any salad. One way to make them is to boil them with lemon, drain them, pull off the leaves and scrape the “meat” with your teeth. When you get to the artichoke heart, use a spoon to scrape the spiky hair off of it and eat the artichoke heart. It’s a fun way to eat a food you may not be that familiar with. Personally, I like the easy, no-fuss way of eating them, by simply roasting the artichoke hearts with olive oil.
I hope you have discovered some ideas for how you can incorporate more fiber into your diet. It’s something your gut will thank you for!
To watch a cute video that may help you understand more about why fiber is important for your health, click here:
Why is Fiber Important for us? | #aumsum #kids #science #education #children
For information on how to turn your health around, consider putting some accountability in place with my health coaching program. Learn more about it here: https://bewellwithjanel.com/health-coaching/
So make a decision to stock up on fiber-rich foods and make your stomach a happy and healthy camper!
Wishing you wellness!
