Fit Fare

I have been a big fan of fiber filled foods ever since 2002 when I was trying with much difficulty to lose a few pounds before my impending wedding. Just like many other future brides, I had become obsessed with looking my absolute best. I started exercising more vigorously, and eating more portioned meals. Yet, I hit a plateau in weight loss and was trying to find something to boost the digestive system. I needed something that could keep me full for hours and be low in calories.

Enter fiber, the secret ingredient for a regular bowel movement as well as stomach filling meals. I started eating a high fiber cereal, Fiber One. With more than half of the daily recommended dietary fiber grams in one bowl of cereal, I was already on the right track at breakfast.

According to We Heal NY, “For the bowels to work properly, a lifelong daily intake of 25-30 grams, or about one ounce of dietary fiber daily, is required.” Fiber not only helps the bowel movements, but also clears the colon of any toxic build-ups. If that’s not enough, you can be sure you will stay fuller longer eater a fiber filled meal.

Having trouble finding ways to incorporate fiber into your meals? Here are a few easy ways to increase fiber intake daily.

1. Stick to whole grains whenever possible.

The movement to eat whole wheat breads and cereals is highly beneficial to your health. I have a few personal high fiber foods I try to use including:

Fiber One cereal: One serving is just 1/2 a cup and it gives you a whopping 14 grams of fiber! Sprinkle this cereal in your yogurt, salad, or casserole for easy ways to get more into your day.

Stroehmann Dutch Country 100% Whole Wheat Double Fiber Bread: One slice gives you 4 grams of fiber. If you make a sandwich, that’s 8 grams of fiber in one shot!

Oatmeal: Whether is mixed with some fruit for flavor, or plain, 1 cup of this stuff can give you 4 grams of fiber daily.

2. Find your favorite high fiber vegetable super food and stick to it.

It’s no surprise that vegetables can pack a lot of punch. Not only are they low in calories, but they offer more than just fiber in your daily diet. A few high fiber veggies include:

Broccoli: 1 cup of this green veggie and you get 5 grams of fiber.

Peas: About a cup of peas give you about 8-9 grams of fiber.

Artichoke: A medium sized artichoke can give you in around 6-7 grams of fiber.

3. Some Legumes can pack a fiber filled punch if you let it.

Who said beans gave you gas? Well there may be truth to it since legumes on a whole seem to encompass a large amount of fiber.

Lentils or Black beans: 1 cup of either of these two can give you over 15 grams of fiber!

Lima beans: Give yourself 1 cup of this and gain 13 grams of fiber.

4. Find ways to snack on fruits.

This is my favorite way to get fiber in my day! There are so many wonderful choices and I often crave the delicious taste of these snackers.

Pears: A medium pair has been now updated to 5 grams of fiber. Previously these darling fruits went under the radar, but no longer!

Apples: An apple a day keeps the doctor away, right? Well, it could be because a medium apple has about 3 grams of fiber. Be sure to eat it with the skin though!

Oranges: A medium orange has less calories than orange juice and less sugar! In addition, it gives you 3 whole grams of fiber.

Strawberries or Blueberries: A cup of either of these yummy fruits can give you 3 grams of fiber. Mix it with yogurt or ice cream and enjoy!

Mango: I love these when they are in season. Eating a whole mango can give you about 4 grams of fiber. Eat them ripe, they are divine!