If losing weight, staying regular, and reducing your risk of certain cancers is on your mind, then fiber should be too. Getting your fill — 25 to 30 grams a day — is proven to keep you feeling fuller longer so you eat fewer calories. Roughage is also important for keeping your digestive system happy, and more importantly, fiber has also been shown to reduce the risk of breast and colon cancers. Keep reading to learn which foods are the highest sources so you can start including them in your diet.
If you need more fiber in your diet, then it's time to turn to the smooth and satisfying avocado. Just half an avocado contains seven grams of fiber. Although high in fat, avocados contain the good-for-you monounsaturated fats (MUFA) your body needs to help lower LDL (bad) cholesterol levels and maintain the HDL (good) ones. Here are nine delectable ways to snack on the melt-in-your-mouth creaminess of an avocado.
An apple a day may not keep the doctor away, but it sure is a great way to snack on fiber. Getting enough roughage each day will not only keep you regular and prevent a bloated belly, but it's also a great way to reduce your risk of certain cancers such as ovarian and breast. Fiber intake has also been linked to lowering the LDL (aka bad) levels of cholesterol in your body, which can reduce your risk of heart disease.
Women should be getting at least 30 grams of fiber every day. I'm sure you've heard that there are two different kinds — insoluble and soluble fiber. Are you getting enough? Check out the chart below to find out the benefits of each one and to learn which are the best sources.
|Benefits For the Body||
Don't worry about which foods are on what list, since your body needs both. Do focus on getting a total of 30 gram a day by eating plenty of whole grains, fresh fruits and veggies, nuts, and beans. Not sure you're getting your fill? Find out how to eat 25 grams of fiber in a day.
When you're in a rush in the morning, cereal is the perfect meal — just pour it, spoon it, and you're good to go. There's probably over a hundred different boxes to choose from, and while I'm sure you know Apple Jacks isn't the healthiest (a serving has as much sugar as three Chips Ahoy! cookies), even seemingly healthy cereals aren't the best choice.
It's important to fill your bowl with a cereal that's both high in fiber and protein, since both help keep you feeling full. Here's a list to choose from — and all contain at least five grams each of fiber and protein.
|Cereal||Serving Size||Calories||Fiber (g)||Protein (g)|
|Barbara's Bakery Shredded Oats||1 1/4 cup||220||5||6|
|Barbara's Bakery High Fiber Original||1/4 cup||180||14||5|
|Barbara's Bakery High Fiber Flax & Granola||1/4 cup||200||10||5|
|Barbara's Bakery High Fiber Cranberry||1/4 cup||190||10||5|
|Bear Naked Fit Autumn Blend||1 cup||210||6||6|
|Bear Naked Fit Almond Crisp||1 cup||230||7||7|
|General Mills Wheat Chex||3/4 cup||160||5||5|
|Kashi Berry Fruitful||29 biscuits||170||6||6|
|Kashi Go Lean Original||1 cup||140||10||13|
|Kashi Go Lean Crunch!||1 cup||190||8||9|
|Kashi Go Lean Crunch! Honey Almond Flax||1 cup||200||8||9|
Keep reading for more cereals that are high in both fiber and protein.
We could all use a little more fiber — did you know women should aim for 25 to 30 grams each day? Getting your fill of fiber not only keeps your tummy happy and prevents a bloated belly, but it also reduces your risk of breast cancer and keeps you full longer, encouraging weight loss. Although fruit smoothies are already a great source of fiber, toss these five ingredients into your blender to get even more.
Whole grains are loaded with immune-boosting vitamins, energy-sustaining carbs, and filling fiber to encourage weight loss. They are also a low-fat source of protein. With so many to choose from, take a moment to study up on the nutritional details of many popular grains, from calorie counts to fiber to protein.
|Grain (1/4 cup dry)||Calories||Fat (g)||Carbs (g)||Fiber (g)||Protein (g)|
|Oats, Steel Cut||150||2.5||27||4||5|
Continue reading to see the nutritional info for other whole grains.
Poor celery . . . unlike other veggies, this crispy, crunchy veggie often gets categorized as diet fare and dismissed as being dull. But, before you nod your head in agreement, think again. Celery is actually a satisfying vegetable, and it's loaded with fiber and other health benefits like vitamins A, C, and K, as well as folate and potassium. Let's not forget that one large stalk contains just 10 calories, offering extreme crunch for practically nothing! If you still aren't convinced to eat this veggie plain, we have several options where celery's boring connotations can forever be forgotten!
- Enjoy with dips: It's hard to resist the crunchy combination of chips and dip. A snack that can easily add up in calories, it can offer similar satisfaction if you substitute celery for chips. Celery tastes great dipped into homemade dips, salsa, or hummus. For a punch of protein, don't forget about the classic peanut butter treat ants on a log!
- Crunch factor: Salad toppings are often where diets go awry. If you like a salad rich in toppings but not in fat, then substitute nuts or fried toppings with chopped celery. The classic Waldorf salad and this Parmesan salad showcase celery as anything but bland. Add celery in tacos and sandwiches for an added crunch without the added calories.
- Sweet sip: You probably don't think to sip your stalk, but celery adds fiber and nutrition to your morning juice or smoothie. Along with other veggies, the glowing green smoothie uses four stalks of celery for a detox drink or post-workout fuel. For a less serious sip, celery and healthy Bloody Marys go hand in hand.
- Dinner dish: Often considered a snack, celery can be added to your favorite dish for more fiber and crunch at dinnertime. Because of its neutral taste, celery is often great in hearty dishes, like a stir-fry or a stew, and lighter plates like a tuna sandwich or salad.
It's not a stomach of steel you're after. You don't need to be able to devour a bowl of spicy chili without even a single burp. You'd be happy with a stomach that could handle a simple apple. Unfortunately every body is different, and some of us are born with sensitive stomachs, but you don't have to take it lying down (or in the bathroom). Some foods are harder to digest than others, but here are some ways to make those hard-to-digest foods easier on your belly.
- Green peppers: These veggies are actually unripe, so eating them raw in a salad makes them tough to digest for many people. Instead, enjoy your green peppers grilled, roasted, or sauteed. If it's raw peppers you crave, choose red, orange, or yellow.
- Dairy: If you're full-on lactose intolerant, you can still enjoy milk, cheese, and ice cream with ease. Just pop a Lactaid pill with your first bite of dairy-containing food and you're good to go. It contains the lactase enzyme (that your body doesn't produce enough of) to break down the lactose milk sugar. You can also buy Lactaid brand milk to pour on your cereal.
Cardio and crunches aren't the only way to slim down your middle. Eating monounsaturated fatty acids (MUFA), like the kind found in avocado, is proven to diminish belly fat. Here are 12 lunch ideas featuring the belly-fat-fighting powers of the avocado.
Fiber, fiber, fiber. We all know we should be getting enough. It's recommended that women eat 25 to 30 grams of fiber each day to decrease the risk of heart disease and type 2 diabetes, as well as some types of cancer including breast cancer.
Eating plenty of fresh, luscious fruits in your diet is a great way to fill up on fiber, but which sources are the best? Keep reading to see a chart comparing the fiber content of your favorite fruits.