Tired of feeling sluggish and bloated? It’s time to fix your fiber game. Forget bland bran flakes; there are way better (and tastier) ways to get things moving. From popcorn to chia seeds, these hacks will have your gut thanking you. If you’r ready to shake up your diet and feel amazing, here are some fiber-packed tips that will change the way you eat.
Snack on Popcorn
Swap out chips for air-popped popcorn. It’s a whole grain, so you get a fiber boost while enjoying a movie. Three cups of popcorn pack about 3.5 grams of fiber. Just skip the butter and go for a sprinkle of nutritional yeast for a cheesy flavor without the guilt.
Eat More Beans
Beans, beans, the magical fruit! They’re loaded with fiber and protein. A cup of cooked beans has around 15 grams of fiber. Toss them in salads, soups, or even make some homemade bean dip.
Choose Whole Grains
Ditch the white bread and pasta for whole grain versions. They’re packed with fiber, taste just as good, and keep you fuller longer. Whole grain bread has about 3 grams of fiber per slice compared to less than 1 gram in white bread.
Load Up on Veggies
Fill half your plate with vegetables. They’re low in calories but high in fiber. Think of it as your license to eat a mountain of food without the guilt. Veggies like broccoli, carrots, and Brussels sprouts are especially high in fiber, with 3-5 grams per serving.
Add Flaxseeds to Everything
Sprinkle flaxseeds on yogurt, oatmeal, or in your smoothie. These tiny seeds pack a big fiber punch, with about 2 grams of fiber per tablespoon, and are sneaky enough to blend into anything. Plus, they’re rich in omega-3 fatty acids and lignans, which are great for your health.
Munch on Apples
An apple a day keeps the fiber in play. Apples are a tasty, portable snack that’s high in fiber, with about 4 grams per medium apple.
Try Chia Seeds
Chia seeds are fiber powerhouses, offering a whopping 10 grams of fiber per ounce. Add them to your water or juice, and watch them turn into a fun, jelly-like drink. This chia lemonade is a great recipe to try!
Eat Berries
Berries are tiny but mighty when it comes to fiber. A cup of raspberries or blackberries contains around 8 grams of fiber. Add them to cereal, yogurt, or just snack on them. Bonus: they’re also loaded with antioxidants.
Swap to Sweet Potatoes
Sweet potatoes have more fiber than regular potatoes, with about 4 grams per medium potato. Bake them, mash them, or turn them into fries. They’re sweet, delicious, and packed with beta-carotene, which is great for your vision and immune system.
Start Your Day with Oatmeal
Oatmeal is a fiber-packed breakfast that’s super versatile. A cup of cooked oats has about 4 grams of fiber. Top it with fruits, nuts, or even a dollop of peanut butter.
Go Nuts
Nuts are a crunchy way to add fiber to your diet. Almonds, walnuts, and pistachios make great snacks or salad toppings. An ounce of almonds has about 3.5 grams of fiber. Just be careful not to go nutty on the portions, as they’re also high in calories.
Include Legumes
Lentils, chickpeas, and other legumes are fiber superstars. A cup of cooked lentils has about 16 grams of fiber. Add them to soups, stews, or make a hearty salad. They’re filling, fabulous, and also provide a good amount of protein and iron.
Enjoy Pears
Pears are a delicious, high-fiber fruit, with about 6 grams per medium pear. They’re perfect for snacking or adding to salads. Keep the skin on for maximum fiber intake.
Top Meals with Avocado
Avocados are creamy, delicious, and packed with fiber, offering about 10 grams per avocado. Add them to toast, salads, or smoothies. They’re the healthy fat that everyone loves and are also rich in vitamins C, E, and potassium.
Drink Smoothies
Blend up some fruits and veggies into a smoothie. It’s a tasty way to get your fiber fix, especially if you include fibrous fruits like berries and greens like spinach. Just be sure to include the skins where the fiber is hiding. A good blend can offer 5-10 grams of fiber.
11 Best Fruits To Eat For A Diabetic-Friendly Diet
Navigating the world of what to eat can be tricky when you’re managing diabetes, especially when it comes to fruits. Yes, fruits are packed with essential nutrients and can be a great way to satisfy a sweet craving, but they also bring carbohydrates to the table, which means they have the power to influence your blood sugar levels.
Read it Here: 11 Best Fruits To Eat For A Diabetic-Friendly Diet
12 Foods That Have More Protein Than An Egg
Eggs are often hailed as a great source of protein, packing about 6 grams per large egg. But if you’re looking to diversify your protein sources or just seeking a bit more protein punch per serving, there are plenty of other options out there. This guide will walk you through twelve foods that offer even more protein than a single egg, suitable for a variety of diets and lifestyles and almost any meal, any time of the day.
Read it Here: 12 Foods That Have More Protein Than An Egg
*Select images provided by Depositphotos.
Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
