This post contains affiliate links.
Want to know one of the biggest complaints from people on diets?
“I’m always hungry.”
“That food doesn’t feel me up.”
But, guess what? Americans typically only get about 16 grams of fiber per day! This is well below the recommended amount, and definitely shows that we are not eating nearly enough roughage, fruits, vegetable and whole grains. No wonder everyone’s hungry!
Fiber is awesome for SOOO many things, but my favorites are fullness, lowering cholesterol, and keeping the bowels regular. This post will give you details on keeping you full longer, which is what all of us want, right?!
Now, you can read my thoughts on dieting here, but I’ll tell you a healthy lifestyle shouldn’t leave you hungry. If you feel like you are getting the short end of the stick, chances are you aren’t getting enough fiber in your diet. Here are some excellent foods to add to help keep your hunger at bay!
Any kind. Add beans to soups, salads, wraps, and muffins. Think I’m kidding? Check out this black bean salad. It is oh so tempting! And will for sure fill you up. Beans are so versatile. I love adding black beans to wraps, blending beans for dips, and adding beans to most soups I enjoy.
Soups with Beans, Peas, or Lentils (even Chili!)
Hot liquids feel your stomach up and give you a satisfied feeling. Broth based soups are lower in calories typically. Starting a large meal with soup will help you eat less. Adding beans, peas, or even lentils to that soup will keep you full longer! This combination is a dieter’s dream! Some of my favorite soups are white bean chicken chili, taco soup, turkey chili, and chicken tortilla soup. These are all good fiber and protein sources.
Fresh Fruits and Vegetables
Adding an extra fruit or vegetable to your meals will add more fiber and keep your stomach from growling between meals. These are also good choices for between meal snacks. Raspberries are the highest in fiber of fruits, and are an excellent choice to add to cereals. Blackberries, strawberries, and pears are all excellent choices as well. Anything in the berry family is great, but changing up your fruits will be key to staying the course of healthy eating!
Fiber Bars, Muffins, Cereals, Yogurt
There are so many fiber products out there on the market now! Some of my favorites are the streusel bars and dark chocolate and sea salt Kind Bars. High fiber muffins can be purchased or homemade. These blueberry muffins are sure to be a hit and no one will even know they’re healthy!
Are you a cereal eater? Try adding just 1/8 or 1/4th of a cup of the original Fiber One cereal to your normal healthy kind. Just 1/4th cup adds 7 grams of fiber to your day! Yes, 7 grams! In the fiber world, that is serious stuff, y’all! And 1/4th of a cup is not much, guys. So this is an easy way to start adding more fiber to your diet.
My next favorite way to use fiber One cereal is a technique that Hungry Girl branded blending and using it as a breading! In one recipe, HG makes an oven baked fried chicken with the Fiber One. Talk about genius! You get something good and crunchy, AND get added fiber. I don’t know about yours, but most of the protein recipes I know don’t have a lot of added fiber. Win-win for HG. Check the recipe out here.
There are so many products now that are being fortified with fiber now due to its importance. Breads, cereals, even tortillas now are being made with extra fiber.
When you think of added fiber, most of us start thinking of oatmeal. But there are so many fun ways to spruce up oatmeal now, that it doesn’t have to be your momma’s quaker oats anymore. Try overnight oats with added fruits in them for additional fiber and nutrients. Try pumpkin spice oats for a taste of the season. Or dive into these chunky monkey oats, they look to-die-for!! Chia seeds, banana, and oats combine for lots of fiber and muscle in the fullness department!
Yes, popcorn is a great source of fiber. Leave off the extra butter and air pop it for the best health benefits. This skinny pop is my favorite and an easy snack to take in the car or to work!
Image courtesy of walmart.com
So, have we convinced you yet to add more fiber in your diet? Great!
Here are a few words from the wise:
- Don’t add all these foods at once. Take it from someone who decided they LOVED Fiber One bars one day in college, ate 3 in a day, and was bloated, had intense stomach pain, and diarrhea!! Yes-increasing fiber too fast and without enough liquid is not for the faint of heart. So be cautious, friend.
- Add lots and lots and lots of liquids when increasing fiber. Or you’ll be dealing with the same situation as I was in the line above.
- Experiment! Try new foods! Flaxseeds can be added to a variety of foods to add fiber. Quinoa is now all the rage and adds good fiber to any meal. Add greens to your smoothie. There are so many ways to get your fiber in, and these will all add to your staying full!