Fiber is an essential part of a healthy, well-balanced diet. It is a prebiotic, which means it acts as food for the good bacteria in our gut. These bacteria, known as gut microflora, are critical for every organ system in the body, affecting everything from our immune system to our moods. They need fiber to survive and maintain a large and diverse population, which, in turn, keeps us healthy.
Fiber also helps keep us full and satisfied, which is beneficial if you always feel hungry after your snacks and meals. Because fiber isn’t digested, it doesn’t contribute to blood sugar levels.
Many fruits, veggies, whole grains, seeds, beans, and legumes are high in fiber. Here is a list of six high-fiber foods that you can incorporate into your diet.
Chia seeds are known for their high fiber content. These tiny seeds contain 10 grams of fiber in just two tablespoons. The daily recommended intake for fiber is at least 25 grams, meaning you can get a good portion of this from chia seeds. Make a chia seed pudding for a snack, or sprinkle these seeds in your oatmeal, smoothie, or salad.
Most beans and legumes are rich in fiber, so you can’t go wrong with any of them. However, lentils are also high in protein, making them the perfect legume to add to dinners or lunches. There are approximately 16 grams of fiber in a cup of cooked lentils. Next time you want to make a nutritious vegetarian meal, swap out the meat for lentils.
Quinoa is a wonderful whole grain— it is high in both fiber and protein. It contains far more nutrients than white rice. For your next meal, try to swap your usual carbohydrate for quinoa. One cup of cooked quinoa contains 5 grams of fiber and 8 grams of protein.
You might not expect berries to be high in fiber, but they contain even more fiber than a medium-sized apple. For example, one cup of raspberries contains almost 8 grams of fiber, which is pretty impressive for these low-calorie fruits. Raspberries are the perfect fiber-rich snack, especially for those who watch try to limit their sugar intake.
Need one more reason to obsess over avocado? This popular food is also rich in fiber. An average-sized avocado contains about 13 grams of fiber, which is already half of the recommended daily intake. Avocados are also a source of unsaturated fats, which lower cholesterol levels and are essential for heart health. Add sliced avocado to your salads or make a delicious avocado toast with eggs for breakfast.
Apples have always been a perfect snack choice— they’re easy to grab on the go, contain lots of micronutrients, and they’re rich in fiber. For example, one medium-sized apple contains over 4 grams of fiber. Make sure you don’t peel the skin, as this is where most of the fiber is located.
Would you love to learn even more manageable ways to accomplish your health goals and feel healthy and energized?
This is what I LOVE to do!!
I am YOUR personal Professional Registered Nurse Health Coach that is constantly here to help you succeed with all your health goals!
I know how to put into action successful goal planning and I can help you succeed in transforming your life, once and for all!!
Let's get going!!
Want help planning and executing your health goals?
Contact Alicia at Health Matters Nutrition & Wellness LLC to schedule your FREE
We can talk about YOUR dreams and goals!
Don't forget...we can do it all ONLINE!!!
To learn more about who I am and the programs/services that I offer, click my image below.
Do you think it is too expensive to eat healthily?
What if I told you there are 10 inexpensive grocery items you can stock today
in your kitchen?
I am going to share with you The Top 10 Most Inexpensive Healthy Foods To Keep In Your Kitchen eBook
you can get it today for FREE!
Are you ready to make permanent, positive changes in your life?
Do you want to feel healthy, sexy, strong, and energized again?
Do you need an accountability partner to help get you on track with your health goals?
I would love to help you move forward on your Health Journey!
Together we can age positively and have you sharing in an active life with your family as you have always imagined!
Contact me to set up your FREE Discovery Call today!!
I CANNOT wait to hear from you!
P.S. We also have a Pantry Clean Out Service for those living in the Southwest, MO area!
Not sure what foods you should be stocking in your pantry or cabinet?
CLICK HERE to check it out!
Don't live in the Southwest, MO? No problem!
If you purchase the eBook, Pantry Clean Out Tips: A Simple Guide to Healthier Eating,
you get a comprehensive guide to go through category by category and
clean out that pantry or cabinet and restock with healthy alternatives!
P.S.S. Want to join our tribe of positive aging warriors?
Want more positive aging health and wellness tips, recipes, free challenges, and support?
Join the private, Facebook group, Simple Healthy Living Over 50 today!
Health and happiness,
Alicia Williamson RN, BSN, MSNW, CHC
#holidaystressrelief #wintersmoothie #essentialoils #healthyholidaymeals #getyourveggies #antioxidant #cheatmeal #offtrack #resetyoursleep #sleep #healthyproduce #produce #goalsetting #winterblues #newyear #getstuff done #seasonalchanges #seasons #fall #familytime #outdoors #exercise #health #wellbeing #healthycookware #psychologicalbenefits #cognitivebenefits #physiologicalbenefits #nature #greenspace #gardening #cognitiveperformance #healthgoals #cortisol #taketimeforyou #metime #alonetime #learntosayno #focus #getoutside #workouttoimprovemood #exercisemakesyouhappy #maketimeforexercise #dowhatyoulove #postworkoutsnacks #healthysnacks #snackingforpower #resistancetrainingover50 #weightliftingover50 #tipstogetbackontrack #backontrack #cheatmeals #cheatdays #buyhealthyeathealthy #healthywholefoods #whatarehealthyfoods #healthyfoods #healthylifestyle #fitafter50 #fitandhealthyafter50 #helpwithwillpower #willpower #healthyhabits #keephealthyhabits #keepontrack #getbackontrack #facethestorm #timetobeginagain #beginagain #startfresh #alwaysanotherchance #changeisgood #positiveaging #healthyaging #agepositively #livewell #healthymindset #howtobuildahealthymindset #mindsetiseverything #theskyisthelimit #whatisyourwhy #healthgoals #setyourselfupforsuccess #attitudeadjustment #changeyourlife #positivemindset #believeinyourdreams #dreambig #habits #healthandwellness #babyboomer #babyboomerhealth #babyboomerhealthcoach #healthcoach #nursehealthcoach #rnhealthcoach #healthmattersnutritionandwellnessllc