You already know that if you want to get a handle on hunger, you need to go for foods that are high in protein. When compared to empty sugar calories, protein will help your feel full longer, keeping your cravings away, all while helping to build muscle. However, protein isn’t the only nutrient that can pack such a powerful punch; fiber is great source of fuel, too.
A meal plan high in fiber can do wonders for digestion, help you maintain body weight or lose unwanted fat, and is terrific for your ticker. If those weren’t enough to convince you to up your intake, a recent study shows eating fiber leads to the body’s production of acetate, which can help your brain get a better hold on hunger, according to April research in the journal Nature Communications. Bottom line, the more fiber you take in, the better appetite suppression you’ll have.
If you want to take advantage of all fiber has to offer, you need to get your daily fill. And if you’re like a lot of Americans, you’re probably not even close. According to U.S. Dietary Guidelines, a person should eat 14g of fiber for every 1,000 calories she eats. Still, most people are assumed to be eating less than half of that. If that sounds like you, hear are some tricks for making fiber a mainstay in your meals.
Add It to Everything: Look for ways to fit in foods high in fiber to every meal and snack you eat. Serve your sunnyside ups over black beans with a touch of salsa and a side of whole grain bread. Add artichokes to your lunchtime salad. Or snack on carrots, broccoli, and hummus for a midday treat. There are lots of ways of delicious options that will help your health and leave you feeling full.
Skip the Juice: Just because some juice is made from fruit, doesn’t mean that it’s full of fruit’s fiber. In fact, a glass of apple juice you can see through has little to no fiber at all, whereas the a whole apple has almost four grams. The good stuff is in the skin and the pulp, so it’s better to eat your food than drink a processed version.
Stay Smooth: On second thought, you can still sip your fiber, so long as it comes in smoothie form. Use a blender to turn whole fruit and veggies (spinach, beets, and carrots are awesome add-ins!)–including their skins–into a high-fiber treat.
Beans, Beans, the Magical Fruit: The playful song from childhood days is still true, and it’s thanks to fiber. Lentils, beans, and split peas are all very high in fiber and are just as good from the can as they are after a good soak when dried. Add beans to salads, make them on the side for salmon, or use them as a base for soups and stews.
Be sure to up your increase of fiber slowly, especially if you haven’t been eating much of it lately. Too much, too fast, and you’re in for bloating and gas. Take it slow, drink lots of water, and soon fiber will be a staple of what you eat.
What’s your favorite high fiber food? Tell us in the comments!
Carrie Anton is a freelance writer focusing on health, fitness, and sports. She's been published in Self, Women's Health, Oxygen, and Maximum Fitness.
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