Healthy High Fiber Foods

bread

Studies show that fiber benefits digestion and provides a feeling of fullness after a meal. This can help with blood sugar regulation and with weight loss.

You should aim for about 25 grams of fiber per day but you may need more or less, depending on your calorie needs.

On average, we do not get enough fiber in our diet!

If your body is not used to digesting much fiber right now, you should gradually increase fiber intake over time. This will minimize possible gastrointestinal discomfort.

Remember to drink plenty of water when increasing your fiber intake.

Here are some ideas to help get you started experiencing the benefits of more fiber.

Breakfast Ideas

1.Cold cereal with skim milk, (with ½ cup fruit = 25 calories, 2 grams fiber) (without milk)

  • Cheerio’s ™, 1 cup, 100 calories, 3 grams fiber
  • FiberOne™ cereals (various flavors), 1 cup, 160-200 cal, 9 g fiber
  • Kellogg’s™ All Bran cereal, ½ cup, 80 cal, 10 g fiber
  • Kellogg’s™ Raisin Bran, 1 cup,  190 cal,  7 g fiber

2. Quaker™ High Fiber Oatmeal (various flavors), 1 packet, 160 cal, 10 g fiber
3. Whole grain, high fiber English muffin with 2 Tbsp peanut butter, 325, cal, 8 g fiber
4. Whole grain, high fiber toast with scrambled egg whites, turkey bacon, 280 cal, 6 g fiber

avocado egg toast

Lunch Ideas

  1. Avocado, tomato and turkey bacon sandwich on whole grain bread, 400 cal, 13 g fiber
  2. High fiber (bean/veggie) soup with whole grain roll, 380 cal, 16 g fiber
  3. Salad with grilled chicken, 10 nuts, craisins, low fat dressing and whole grain croutons, 375 cal, 6 g fiber
  4. Ham and cheese sandwich on whole grain bread with lettuce, 380 cal, 7 g fiber

Dinner Ideas

  1. Baked chicken, whole grain couscous and sautéed spinach, 500 cal, 6 g fiber
  2. Brown rice, black beans with chicken fajita strips, 500 cal, 16 g fiber
  3. Grilled salmon, brown rice and steamed asparagus, 500 cal, 6 g fiber
  4. Turkey and bean chili and low fat tortilla chips, 400 cal, 12 g fiber
  5. Turkey burger on whole grain bun with 1 cup sweet potato fries, 525 cal, 10 g fiber
  6. Whole grain spaghetti with ½ cup meat sauce and side salad with low fat dressing, 425 cal, 9 g fiber

apple salad

Snack Ideas

  1. Apple with peanut butter, 200 cal, 8 g fiber
  2. Applesauce, 1 cup, 100 cal, 3 g fiber
  3. Corn chips (1 small bag) and salsa, 200 cal, 2 g fiber
  4. Edamame (boiled green soybeans), 1 cup, 190 cal, 8 g fiber
  5. Hummus, 3 Tbsp (use red peppers/cucumbers/celery for dipping), 80 cal, 4+ g fiber
  6. Nuts (ex. almonds with skin), approx. 20 nuts, 170 cal, 3 g fiber
  7. Popcorn, 3 cups, 100 cal, 4 g fiber
  8. Raw baby carrots, 10, 35 cal, 3 g fiber
  9. Sunflower seeds, ¼ cup, 200 cal, 3 g fiber
  10. Trail mix (10 nuts, ¼ cup high fiber cereal, 1 Tbsp raisins, 2 pieces dark chocolate), 250 cal, 7 g fiber
  11. Yogurt mixed with fresh berries and cereal, 200 cal, 5 g fiber
  12. Yogurt with fruit and 1 Tbsp flaxseed meal, 200 cal, 5 g fiber

Fruits (fresh, dried or juice)

  1. Apple, large with skin, 120 cal, 6 g fiber
  2. Apricot, dried, 10 halves, 80 cal, 3 g fiber
  3. Banana, large, 120 cal, 4 g fiber
  4. Blueberries, 1 cup, 80 cal, 4 g fiber
  5. Orange, large, 80 cal, 4 g fiber
  6. Pear, medium, 100 cal, 6 g fiber
  7. Prune juice, 1 cup, 180 cal, 3 g fiber
  8. Prunes, 5 pieces, 110 cal, 3 g fiber
  9. Raisins, ½ cup, 200 cal, 3 g fiber
  10. Raspberries, 1 cup, 64 cal, 8 g fiber
  11. Strawberries, 1 cup, 50 cal, 3 g fiber

Vegetables (fresh or cooked)

  1. Asparagus, 1 cup cooked, 40 cal, 4 g fiber
  2. Avocado, ½, 110 cal, 5 g fiber
  3. Broccoli, 1 cup cooked, 60 cal, 6 g fiber
  4. Butternut squash, 1 cup cooked, 80 cal,  7 g fiber
  5. Cabbage, 1 cup cooked, 40 cal, 4 g fiber
  6. Cauliflower, 1 cup cooked, 40 cal, 4 g fiber
  7. Collards, 1 cup cooked, 50 cal, 5 g fiber
  8. Corn, 1 cup cooked kernels, 135 cal, 4 g fiber
  9. Mixed vegetables (corn, carrots, green beans, peas), ½ cup, 60 cal, 4 g fiber
  10. Snap beans, 1 cup cooked, 30 cal, 6 g fiber
  11. Spinach, 2 cups raw, 14 cal, 2 g fiber
  12. Sweet red peppers, 1 cup sliced raw, 30 cal, 2 g fiber

 

What is your favorite high fiber food? Comment below!

Caitlin

 

 

 

-Caitlin Russell MS, RDN, CLT

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Posted in Blog, IBS, Metabolism, Nutrition, Science, Snacks, Weight Loss Tagged with: , , , , , , ,

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