It's sad, but American's aren't getting enough whole grains, legumes or fruits or veggies. These are the many sources of dietary fiber.
But, what exactly is FIBER? Dietary fiber is the non-digestible portion of fruits, vegetables, and grains. There are two forms of fiber: soluble and insoluble. Soluble fiber can be found in beans, fruits, and oats and dissolves in water. Insoluble fiber can be found in whole grains and vegetables and does not dissolve in water.
So, why aren't "we" getting enough fiber. Maybe, because, we run around all day and our busy lifestyle leads us to grab food items such as chips, crackers, and energy bars.
The highest fiber foods are first, whole grains, second, legumes, third, vegetables and fourth, fruits. And we simply aren't eating enough whole unprocessed foods.
But why do we need to eat fiber? Well, we all need fiber to maintain proper digestion, elimination, lower blood cholesterol levels, stabilize blood glucose, and even lose weight. People who eat more high-fiber foods tend to feel more satiated and and ultimately will weigh less.
Some examples of high-fiber breakfast foods are:
Whole grain hot cereal (oats)
Whole grain and/or high-fiber cold cereal
Whole grain breads
High fiber fruits (raspberries, blueberries, strawberries)
Nuts and seeds (almonds, flaxseed, walnuts, sunflower seeds)
Some examples of high-fiber lunch foods:
Sandwiches made with whole grain and/or high-fiber bread
Sliced tomatoes on sandwiches or salads
High-fiber bean, vegetable or lentil soup
Cooked beans or lentils added to soup, wrap, sandwich, or salad
Fresh fruit such as banana, apple, pear, oranges, dates and figs
Nut butter on bread or crackers
High-fiber dinner foods:
Whole grain side dishes such as whole grain spaghetti or quinoa
Beans and lentils in soups, stews, side dishes (white beans, lentils, chickpeas, edame)
Fresh or cooked vegetables such as artichoke and broccoli.
Baked sweet potatoe with the skin
All in all, by increasing your whole grains, vegetables and fruits you will look and feel better (and get an automatic boost in fiber!).
