If you’re in need of healthier and more regular bowel movements, adding fiber to your diet is definitely the way to go. But did you know that fiber can also lower your cholesterol, steady your blood sugar, reduce your risk of cardiovascular diseases and cancers, and also assist with weight loss? How can one go wrong?
So in an effort to help you gain fiber’s myriad of benefits, let’s take a look at the Top Five Foods you can add to your meals to boost your fiber-game!
#1 Highest Fiber Foods – Chia Seeds
There may not be a single food on Earth containing more fiber than chia seeds. No longer just a kitschy green pet sitting on your window sill, at 34.4 grams of fiber per 4.5 ounces, chia seeds are a true super food.
Sprinkle them on oatmeal, throw them into smoothies and pudding, and even put them in savory dishes like stir fry and chip dip. Don’t be afraid to use chia seeds in just about anything including this yummy popsicle recipe!
#2 Highest Fiber Foods – Popcorn
Did you know that your favorite movie snack is a fiber jackpot? About 1 cup of air-popped popcorn contains a whopping 14.4 grams of fiber! And despite its poor reputation for being slathered in salt and butter, popcorn is a whole grain food that may reduce the risk of diabetes, heart disease, and hypertension.
Check out our healthy “Grown Up Popcorn” recipe!
#3 Highest Fiber Foods – Almonds
Almonds are packed with valuable vitamins and minerals like magnesium, vitamin E, and calcium. But did you know that almonds are a major source of fiber too?
At 13.3 grams of fiber per about 3 Tbsp., this convenient snack can add a satisfying crunch to fruit & oatmeal bowls. Almonds are also perfect in any pastry, and you can even use them to make the flour needed for your confectionery masterpieces!
Here’s an Almond Encrusted Pork recipe for you to enjoy!
#4 Highest Fiber Foods – Navy Beans
At 11 grams of fiber per about 1/2 cup (cooked), navy beans just might be the king of high fiber legumes! Loaded with beneficial micronutrients, navy beans appear to reduce the symptoms associated with Metabolic Syndrome.
Use them in soups, salads, dips, and even to make bean burgers for your next cookout.
Check out our chicken and veggie bean soup that uses the nearly identical cannellini bean as its main ingredient.
#5 Highest Fiber Foods – Oats
There’s a reason why oatmeal is such a popular breakfast staple. Oats are not only incredibly filling, but are great at stabilizing blood sugar. It’s literally the perfect way to guarantee steady energy throughout your morning!
A little over 1 cup uncooked of this versatile vitamin-filled food contains 10.1 grams of fiber.
Just add a little protein powder to create a perfectly balanced meal like this Baby Bear Porridge recipe!
