I am sure you are familiar with the term "fiber".
Every week there is a news article about how good it is for you.
How can you get enough of it ?
What are high fiber foods ?
True, getting enough fiber into your diet will help you maintain a healthy body weight. And, studies have also shown that fiber will effectively reduce your chances of obesity, heart diseases, and diabetes.
The term fiber is taken from the Latin word "fibra". This means string or thread. You may also have heard fiber referred to as roughage.
Fiber is a part of plant food that is not digested by the body. The purpose of fiber is to make its way through our digestive system. As it moves, it absorbs water which aids our bodies in getting rid of waste.
There are two different types of fiber.
Soluble fiber picks up water as it moves through your digestive system. In the process, it becomes fermented by bacteria and turns into a gel like substance.
Insoluble fiber does not change in structure as it moves through your digestive tract. Unlike soluble fiber, insoluble fiber stays the same the entire time it is inside your digestive system. It never changes form.
We need fiber to help our bodies get rid of waste. Fiber is key to keeping our gut moving as it should. It also helps our bodies remove toxic waste that can make us sick.
Adequate amounts of insoluble fiber help us maintain proper pH.
Recent studies have shown that most Americans do not get enough fiber in their diet each day. Here is a graph that clearly shows people have been eating lesser fiber than they should.
Adults should consume at least 14 grams/1000 calories each day. It is easy to get more fiber into your diet by eating fiber rich foods.
According to the United States Dietary Guidelines, eating plant-based foods beans, vegetables and nuts is the best way to increase your fiber intake.
Here are some great sources to get the fiber your body needs: Beans with the highest fiber include chickpeas and other top sources include whole wheat, prunes, oat bran, corn, blackberries, raisins, and apples.
Fiber is key in helping you maintain a healthy body weight. When eaten in proper amounts and in conjunction with a healthy diet, it can even help you lose excess weight.
Fiber rich foods are more filling than less nutritious foods, which means you will stay full longer after eating them.
Soluble fiber slows sugar absorption in the body, as well. This means your insulin levels will remain steady and not store fat as readily.
Now that you know what fiber does, what is it? And what fruits and vegetables are having it in a good amount.
But, how do you get it more into your diet?
For this, here are 22 high fiber foods recipes to help you incorporate it into your diet. Eating healthy does not have to be bland and tasteless.
You can use a variety of spices along with fiber rich foods to make them savory and delicious.
1. High Fiber Pancakes
A high fiber breakfast does not have to be skimpy or tasteless.
This delicious pancake recipe contains far more fiber than traditional breakfast pancakes. I promise you won't be able to tell the difference.
2. High Fiber Cereal and Berries
Eating high fiber cereal is a great way to get more fiber. Here is a tasty recipe that is easy, fast and does not take a lot of ingredients. For those who don't want to mess up with too much ingredients and time and want to enjoy the benefits.
3. Yogurt Parfait
Yogurt is a lighter breakfast than heavy muffins or pancakes. You can make a healthy yogurt parfait that is high in fiber. This recipe is surprisingly filling and very quick to make.
4. High Fiber Breakfast Burrito
If you like a little spice to your breakfast, this breakfast burrito is for you. It is revamped to get more fiber into your day and it tastes so good.
5. Garden Vegetable Soup
Many people get into a lunch rut. You do not have to always eat sandwiches to feel full. This soup recipe is chock-full of high fiber vegetables. It is guaranteed to keep you full until dinner.
6. Summer Corn and White Bean Soup
This is the time for cheer for corn lovers. This fiber-packed soup recipe is what they need to add fiber to their regular diet.
7. Fiber Recipes for Kids
Kids need fiber too, so here are a few lunches that they will love. These recipes are so tasty, they won't have a clue it is good for them.
8. Turkey Stuffed Peppers
Stuffed peppers made with lean turkey are a great way to give yourself and your kids a high fiber treat. This recipe is easy and delicious.
9. Fiber Rich Crispbread with Tuna Cakes
Fish is light, lean and delicious. Here is a high fiber tuna cake that is sure to please even the pickiest eaters.
10. Grilled Beef and Bean Burgers
Everyone loves burgers, especially in the summertime. Adding beans to the beef mixture before cooking amps up the fiber content and the taste.
Image: bettycrocker
11. High Fiber Salad
Salads are always a great option for a lunch or dinner. The recipe has many high fiber ingredients and tastes amazing. It is even great left over. The good thing about salads is they are easy to prepare, get ready in a few minutes and are highly nutritious.
12. Kale Salad with Roasted Yam
Here is an interesting take on salad. Yam and kale make this high in fiber and it is always a crowd favorite.
13. Red Bean and Rice Cake Combo
High fiber meals do not have to contain meat. Here
14. Pasta and Bean Skillet
One skillet recipes like this pasta skillet are easy to make and healthy. It is a great way for vegetarians to get plenty of protein and fiber.
15. Caribbean Summer Salad
Summer salad recipes are always a
16. Black Bean Enchiladas
Mexican food lovers can also be altered to increase fiber intake. Here is a delicious enchilada recipe, the secret is the black beans, a fiber-rich source in your daily diet.
17. Turkey Chili Delight
Chili can be made higher in fiber and it will be more filling. More fiber means it will stick with you longer and keep you full. This turkey chili is even better the next day.
18. Oatmeal and Raisin Apple Crisp
Sneaking more fiber into your dessert can make it much more nutritious. This recipe is an amazingly high fiber twist on an old fashioned favorite, apple crisp.
19. High Fiber Desserts
No one can resist a mousse for dessert. This recipe may take a little while to make, but it is so worth it. This white chocolate mousse is garnished with raspberries. You will never know you are eating a high fiber dessert.
20. Pumpkin Pie Custard
Custard is rich, creamy and always delicious. Here is a pumpkin custard that is high in fiber and will rival the richness of any pumpkin dessert.
21. Chocolate-Peanut Butter Haystacks
No bake treats are always a family favorite. No one will know how you snuck extra fiber into these chocolate high fiber haystacks.
Image: allrecipes
22. Fiber Rich Low-calorie Recipe
If you go to the gym often, you know how important it is to have energy bars on hand after a workout. These crunchy granola wedges are packed with fiber and fruit.
They can be made ahead of time and stored into baggies. This is the perfect high fiber snack for people on the go.
Fiber isn't a miracle element, but it is necessary for good health. Adding more fiber to your diet each day will keep you full and satisfied.
You may find yourself less hungry, which makes it easier to eat less and lose weight. This is especially important if you have high cholesterol, heart disease or diabetes.
Increasing your fiber intake will help keep your blood sugar steady and your good cholesterol high. These are very important to warding off heart disease and stroke.
While natural foods are always best, you can use a fiber supplement to help you increase your intake. Natural ingredients such as psyllium husks are often found in supplements. These products are safe and relatively gentle.
If you feel constipated, using a supplement with natural fiber can help decrease your discomfort.
In addition, increasing your water intake will help get the fiber moving through your digestive system. This will help your bowels move and relieve constipation.