Good Choices That Fill You up Instead of Out


Local harvestWe know that high fiber foods are good for us. They can fill us up without filling us out with extra calories. Black bean soup or tacos, warm oatmeal cookies, and fresh avocado salads can all be tasty fiber choices that are good for your body and good for your diet.

But sometimes these important foods become lost in our eating out, hurried shopping, fast food daily cycles.  Women should get 20 to 25 grams of fiber per day and men should aim for 30 to 38 grams.  Here are some easy high fiber choices to build into daily meals:

  • Whole Grains –  Skip white breads and choose whole grains. For breakfast make good fiber choices with oatmeal or bran cereals topped with cranberries and raisins. Add flax seed for more fiber. Find high fiber cereals for your kids too.
  • Beans – From three bean salad to split pea soup there lots of good bean dishes. Some beans are higher in fiber content than others. Black beans and split peas have much higher fiber content than green beans or green peas. Also include lima, kidney and baked beans for variety.
  • Berries – Blackberries are an excellent fiber choice for nibbling. So are raspberries and strawberries. Since berries are typically a seasonal food for most areas, you can also freeze them for delicious smoothies.
  • Apples – Apples can help keep your digestive system in order and work to prevent some cancers. Keeping an apple in your car or carrying one in your gym bag is a smart fiber snack. Give your kids a sliced apple with some peanut butter for dipping to provide fiber and protein for energy.
  • Baked Potatoes – They are a good fiber choice if you avoid heavy sour crème or cheese toppings.  Try salsa, shredded green onions or a veggie chili as a topping instead.

  • Fruits – Bananas, pears, peaches, figs, raisins, and oranges can all add fiber too.  Pack them along as fresh snacks or turn them into a fruit salad for dinner.
  • Sunflower Seeds & Nuts – Almonds, pistachio nuts, and pecans can go in kids’ lunches or show up for evening snacks.
  • Sun Dried Tomatoes – Sun-dried tomatoes are high in iron and potassium. They are great in pasta sauce, on pizza, and in salads. 

Whatever fiber choices you make be sure to increase your water intake too, and add more fiber gradually to give your system a chance to adapt.


Story Credit: 

Photo Credit: Local Harvest by George Alexander. Used under a Common Creative License.


This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of The Joint Corp (or its franchisees and affiliates). You should always seek the advice of a licensed healthcare professional.