Fiber is something the body needs but never actually digests — in fact, it remains more or less the same from plate to toilet. 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).
Note: The amount of fiber in these foods can vary slightly between the raw and cooked versions. A staple in Indian cooking, split peas form a terrific, protein-rich base for soups, stews, and dhals.
Lentils are kitchen all-stars — they take less time to cook and are more versatile than many other legumes. Sweet potato pairs perfectly with the smokiness of chipotle peppers and adds even more fiber to this hearty bean dish.
Lima beans might sound unappetizing, but when cooked in bacon fat, paired with leeks, pureed into a soup, and topped with sour cream, they’re pretty darn delicious. 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).
Pureeing 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.
Try this Asian twist on the old standard — this meal carries tones of ginger, sesame, and peanut that will keep you coming back for seconds (and maybe thirds). 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. Few foods deserve the title of “superfood” more than the avocado, which is jam-packed with vitamins, fiber, and healthy fats. This recipe is a simple and inexpensive way to experiment with an unusual flavor combination. It’s not just for making beer — barley is a chewy, nutritious grain that contains more fiber than oatmeal and brown rice. With just one tablespoon of maple syrup per serving, this breakfast is a guilt-free way to indulge in the morning. Add flaxseed meal to oats, smoothies, yogurt, and baked goods — you can even try breading chicken or fish with it.
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. Reduce your risk by recognizing and changing your risk factors for some of the most easily missed cancers. Make sure you’re buying the best cold cuts, sandwiches, and salads on your next trip to the deli.
This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment.
Use this convenient high fiber foods list to help make smart decisions at the grocery store or when dining out. The list of high fiber foods found in our Healthy Eating Guide is designed to help you be successful on the Gene Smart Anti Inflammatory Diet, and especially the principle to increase fiber by consuming high fiber foods.
For more information on the benefits of fiber and selecting foods that rank high on the rich fiber foods list, visit our section on fiber benefits. For a printable list of high fiber foods, and many other great anti inflammatory food lists to take on the go, download our free Healthy Eating Guide.
Get more science-based health insights and nutritional advice when you sign up for the FREE Gene Smart Insights e-letter now. Michele Borboa, MS is a freelance writer and editor specializing in health, fitness, food, lifestyle, and pets. For many, the word -?fiber-? evokes visions of bland-tasting, far from satisfying, crunchy health food. Fiber is a form of indigestible carbohydrates that promotes intestinal health, heart-health, blood sugar control, satiety and weight control.
According to the Institute of Medicine, to optimally benefit from fiber, women under 50 years old should get at least 25 grams of fiber per day -- the average American diet contains a mere 15 grams.


Brighten up your whole grain hot and cold cereals as well as whole grain toaster waffles with fresh fruit and crunchy nuts.
Pilafs and grain salads are versatile dishes that can be deliciously mixed with a near endless array of ingredients. Instead of using breadcrumbs and flour to coat poultry or top-crust fish, use a mixture of crushed whole grain cereal or shredded wheat and breadcrumbs. The whole grain and multi-grain crackers and chips of today taste far better than the first fiber-full baked snacks. Whole grains can become satisfying stuffings for vegetables, fruit, poultry, pork or pastries when combined with other ingredients. When your busy schedule requires quick-to-fix meals, reach for convenient frozen entrees made with whole grains and all natural ingredients.
The benefits of an efficient bowel aside, a high-fiber diet can also reduce the risk of stroke, hypertension, and heart disease. It comes in two varieties, soluble and insoluble, and most plant-based foods contain a mixture of the two.
The Institute of Medicine recommends that men under 50 eat about 38 grams of fiber each day and women consume 25 grams. This South Asian recipe is the best kind of comfort food: healthy, satisfying, and super filling. 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.
Loaded with complex carbs and protein, this cold-weather stew makes a perfect post-workout meal. With the help of coconut, oatmeal, and vanilla, they make a relatively healthy dessert that pleases any palate. Pork works well with sweeter flavors, and the high sugar content of pears makes them easy to caramelize. It can be used in soup, salad, or tea, but try it out in this tasty risotto with seasonal fall vegetables. A two-tablespoon serving contains 3.8 grams of fiber and a dose of omega-3 fatty acids to boot.
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.
Puree some cooked vegetables and add them to sauces and stews, or swap out rice for chopped-up cauliflower. If it were a drug, the world would be High Fiber Diet: A Complete Food List Did you know a diet rich in fiber could be one of your best cancer-prevention weapons? Tanya Altmann shares recommendations for which dairy products are the best choice for your family.
You might find it helpful to print this high fiber foods list to carry with you or place on your refrigerator.
At Gene Smart we provide health news, information and scientifically researched supplements. Michele is a health and wellness expert, personal chef, cookbook author, and pet-lover based in Bozeman, Montana. And with good reason, the fiber-rich health foods of yesterday were more about improving the diet and less about fulfilling flavor. And with the growing demand for fiber-rich foods, food manufacturers are including more vegetables, fruits and whole grains in their products. By adding cooked whole grains, such as barley, wheat berries, brown rice, quinoa or buckwheat, to your salad bowl, you not only increase the fiber, you also add texture with a delicate chew – a nice contrast to crunchy vegetables.
Try a seven grain pilaf tossed with crumbled feta, roasted red peppers, olives and chopped fresh parsley.
However, you can further improve their flavor by pairing them with creamy dips or chunky salsas.
Instead of a processed preservative-heavy microwave dinner that is high in sodium, calories and fat, opt for wholesome entrees high in fiber, protein and - equally important - flavor.


Even small changes, such as eating whole grain cereal for breakfast or whole grain pilafs for dinner can deliciously improve your health. Unfortunately, fiber consumption is currently at an all-time low, with less than three percent of Americans meeting the recommended intake. Soluble fiber turns to gel in the stomach and slows digestion, which helps lower cholesterol and blood glucose. Overdoing it with fiber can move food through the intestines too quickly, which means fewer minerals get absorbed from food. Adults over 50 require less fiber (30 grams for dudes and 21 grams for ladies) due to decreased food consumption.
Read on to learn about a few of our favorite, fiber-rich foods, plus a tasty recipe to help get ‘em on the table. Once they hit the table, you’ll be surprised how much broccoli gets finished in one sitting. This shake is a healthy and delicious way to get plenty of fiber and a hefty amount of protein, all in one glass. However, today's fiber-rich products have struck a delicious balance between health and taste - and you don't even have to be on an extreme health food diet to enjoy them. It travels through your body like a sponge, absorbing bile acids, cholesterol and other toxins along the way.
These tips are so flavorful, you will never equate fiber and bland, unsatisfying diet again. Top whole grain waffles with banana slices, toasted walnuts and a dollop of sour cream or yogurt. Make a tropical grain salad by cooking brown rice with coconut milk (in place of the water) and mix it with crushed pineapple, green onions, shredded coconut and chopped macadamia nuts. Puree cream cheese or goat cheese with fresh herbs, garlic and a bit of curry for a Middle Eastern inspired appetizer.
Look for all natural whole grain pizzas, pocket sandwiches filled with vegetables and lean proteins, and the increasing array of nutritious frozen dinners in your whole foods market or supermarket freezer aisle. If you have been reluctant to try the growing array of whole grain products, give a new fiber-rich food a try and sink your teeth into the satisfying flavors you've been missing.
Insoluble fiber, on the other hand, remains unchanged all the way to the colon, making waste heavier and softer so it can shimmy through the intestines more easily. It can also result in uncomfy gas, bloating, and cramping, especially when fiber intake is dramatically increased overnight . To put that into perspective, a young man is supposed to eat the same amount of fiber found in 15 slices of whole-wheat bread every day. You'll learn safe, simple, natural ways to reduce inflammation, boost your energy, lose weight and live life to its fullest! Even better, there are many creative ways to transform foods high in fiber into mouthwatering meals that are also high in flavor.
Fiber also slows your body's uptake of glucose, keeping your blood sugar levels more stable, and it helps you feel full longer, resulting in you eating less. And don't forget to slather whole grain toast or bagels with pureed fruit or fruit preserves. Make a fruit salsa with chopped strawberries, peaches, jalapeno and cilantro as a sweet-hot side for chips. Roll pilaf, sun-dried tomatoes, sautéed mushrooms and fresh herbs in flattened chicken breasts or boneless pork loins. Use our handy high fiber foods list to find foods that are high in fiber and make smart choices on the go Why a High-Fiber Diet? However, eating foods high in dietary fiber can do so much High-Fiber Foods - Huffington Post Adding high fiber foods to your diet is an important part of the maintenance of health.



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Comments

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    18.08.2015

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    18.08.2015

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    18.08.2015