Oh, fiber. One substance that is good for staying, er, regular. Most Americans don’t get enough recommended fiber, which is proven to lower weight, lower your risk of heart disease, and help gut problems. Fiber doesn’t just come from whole grains but is also found in legumes, fruits, and vegetables. With the recent influx of food allergies, many are also under the assumption fiber only comes from whole grains, aka bread. This could not be further from the truth.
Here are eight high-fiber foods you should add to your grocery list.
This is one example of a power breakfast that will help keep you full until lunch. Eat oatmeal with berries (also packed with lots of fiber), a dollop of Greek yogurt or almond butter, and a sprinkle of chia seeds. Pair with coffee for a power-packed morning. SFGate explains 3.5 ounces of oatmeal contains approximately 10 grams of fiber.
Avocados contain heart-healthy monounsaturated fats and are also packed with fiber. One 2.5-ounce serving of avocado has 4.6 grams of fiber. Spread it on a wrap, eat it plain with salt and pepper, or throw it in a salad for an ultimate dose of fiber.
3. Chia seeds
Chia seeds are tiny bits of heaven from the health gods. They’re touted for their incredible health benefits ranging from high fiber to omega-3s and also are low-calorie and gluten-free. A 1-ounce serving of chia seeds contains 11 grams of fiber and delivers nutrients like magnesium, manganese, phosphorus, calcium, and plenty of antioxidants. Chia seeds are one of the world’s best superfoods. Add chia seeds to your oatmeal, Greek yogurt, smoothie, or cereal for an added punch.
Lentils are legumes that come dried. They are very easy to prepare and go well with many different tastes. Lentils are packed with cholesterol-lowering dietary fiber, both insoluble and soluble types. According to the World’s Healthiest Foods, research shows insoluble fiber increases stool bulk and helps prevent digestive disorders.
A ½-cup serving of broccoli contains around 3 grams of fiber. Eating broccoli is hard for some, but by no means do you need to eat it raw or even cooked by itself. Make a stir fry that includes broccoli and other fiber-packed vegetables for a tasty way to get all the fiber you need.
An apple is the tried-and-true source of fiber we’ve known about since we were younger. Apples fill you up because of their fiber content and also aid in digestion. This we have always known to be true. Add apples to a dessert dish, or cut them up and add some cinnamon for a tasty way to get all of the fiber you need. A small apple contains approximately 3.6 grams of dietary fiber. Cut up a pear, which has a whopping 6 grams of fiber, and add it to a bowl of cut apples for a tasty treat.
7. Brussels sprouts
Kids hate them, but adults seem to love them. Brussels sprouts are one food that you should be eating for a number of reasons. For starts, Brussels sprouts are a fantastic source of fiber. Seven sprouts contain around 4 grams of fiber. There are plenty of ways to cook them, too. Roast or sauté the sprouts in olive oil, and add spices, lemon, and even Parmesan cheese to the finished dish. Brussels sprouts are great as a side dish or as part of a meal.
8. Whole-wheat spaghetti
Whole-grain pasta, rice, or bread is a sure way to get the fiber you need. Next time you whip up some spaghetti, be sure to get a whole-wheat variety to ensure you are upping your fiber intake. One cup of whole-wheat spaghetti contains 6 grams of fiber. Add healthy tomato sauce and other vegetables to up your intake even more while also scoring loads of other nutrients.