Most people when they think of higher fiber intake think of the worst whole wheat/high fiber thing they ever ate and say, “I hate fiber”. There are some things that you need to be dedicated to increasing your fiber intake to eat; however, there are some things that are fiber rich and tasty. Here are some tips for increasing your fiber intake. Remember you are shooting for at least 28g for women and 35g for men.
- Keep a fruit bowl on your counter in plain sight and keep fruits you like in it. Most fruits have between 1 and 7 grams of fiber per serving, will help satisfy your craving for sweet in a healthy way, and have loads of other healthy stuff in them.
- Keep some cut up veggies in the refrigerator on the top shelf in the front so they are one of the first things you see when you open the door. Veggies have 1-6g fiber plus many vitamins and other nutrients and are very low calorie and low sugar. I hear all of the time “I can’t eat vegetables without Ranch Dressing.” If that’s the case keep a small container with two tablespoons or less of Ranch dressing beside the veggies and dip away. I know you are thinking I’m nuts but Ranch has mainly heart healthy fats and some of the nutrients in veggies need oil to be absorbed. Also if it gets the good stuff in you it’s a win.
- Speaking of nuts they are a great snack. Although they are a little higher in calories they are loaded with heart healthy fats and have 9g of fiber per cup.
- Eat whole wheat when possible. Keep in mind that some of the whole wheat products are better than others. Some of the breads and pastas have off putting texture and sometimes tastes. Try several and if you can’t find one you can eat then go back to the white flour version. Remember you are aiming for getting better not necessarily being perfect. If you are cooking try substituting half or the flour in pancakes, biscuits, etc for whole wheat.
- Many of the unsweetened breakfast cereals are high fiber although some taste like tree bark. Find one you like.
- Finally, eat beans. Beans and peas are the fiber workhorses. They have 10-20g per serving. There are so many ways to eat beans; chili, refried, hummus (If you like hummus try using it to dip your veggies and have a double fiber snack), lentel soup and the list goes on. The silly old verse we said as kids is true: Beans, Beans, good for your heart…
- Try some of the new grains like quinoa. They should be used as ingredients in other things they are an acquired taste by themselves.
- Stop calling potatoes a vegetable. They are the equivalent of eating sugar with butter and sour cream, very low in fiber and nutrients. Substitute a sweet potato, more fiber and nutrition.
I hope these higher fiber ideas help. Remember increase your fiber and you increase your health and most likely decrease your weight!