If you are trying to eat healthy, but you can’t seem to find any foods to that keep you filled up, this list of high fiber foods is just what you need. According to Brooke Alpert, R.D. and the founder of B Nutritious, you should make an effort to eat a good fiber source at every meal and snack.
According to Brooke, “These are really, really healthy foods that are going to keep you full for a long time.”
Lentils are packed with fiber and protein, making them extremely filling. Every ¼ cup of lentils has 3.9 grams of fiber, as well as almost 4.5 grams of protein.
Avocados include a huge dose of monounsaturated fats, but they also have a substantial amount of fiber. One avocado has almost 13.5 grams of fiber.
Kale is a super popular food because it has so many health benefits. According to Alpert, “Anything with these deep, dark green colors is super, super healthy and loaded with antioxidants.” Two cups of raw kale contains 4.8 grams of fiber.
These little chickpeas are a great source of fiber. Hummus bought at your local store usually has around 2.7 grams of fiber in every three tablespoon serving. However, pay attention to what you dip into your hummus. Stick with whole grain pitas because they are much more filling.
Part of the cruciferous family of vegetables, broccoli is full of nutrients. It is especially loaded with antioxidants, which are known for their cancer fighting benefits. There are 5.1 grams of fiber in every one cup of boiled broccoli.
Brussels sprouts are also in the cruciferous family and are actually quite tasty and easy to prepare. There are 4.1 grams of fiber in every one cup of cooked Brussels sprouts.
According to Alpert, “A lot of people don’t realize how good these are for you. They’re super low in calories, and you have to work to eat an artichoke, which helps slow down the whole eating process.” Best of all, there are 10.3 grams of fiber in one medium sized cooked artichoke. There are several ways to eat artichokes. You can eat them whole or add some to pasta or pizza.
Carrots are an amazing source of beta carotene and they fill you up. Baby carrots are a quick and easy snack option. Choose 7 that are larger, rather than smaller for 3 grams of fiber.
One medium sized pear has around 5.5 grams of fiber.
One cup of raspberries includes 8 grams of fiber. Plus, the really dark color of raspberries means they are also full of antioxidants, as well as a good bit of vitamin C. However, Alpert cautions, “I do think it’s possible to over fruit, too much fruit does mean too much sugar.”
Apples are a great option when you are looking for something on the sweeter side. You can expect about 4.4 grams of fiber in one medium sized apple.
Stay full until lunchtime by eating a packet of Quaker Organic Instant Oatmeal (the unflavored variety). Each pack has 4 grams of fiber. In addition, oatmeal has plenty of soluble fiber to keep your cholesterol levels in an acceptable range.
Alpert reports, “Nuts are a great source of protein, fat, and fiber all in one.” They are a great option for snacks and just ¼ of cup contains 4.5 grams of fiber.
Chia feeds are truly a superfood. You can get 9.8 grams of fiber in just one ounce (around 2 tablespoons) of chia seeds. Plus, you can put them in just about anything. Toss some on your salad or yogurt or mix some in with your peanut butter cookies.
Of all whole grains, barley has the highest amount of fiber. You can get 6 grams of fiber in one cup of cooked pearled barley. You can use it as an ingredient in your soup or salad or eat it alone as a side dish.
Source: BY ALISON GOLDMAN
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