Fiber is an essential part of every diet, Food With Viscous Fiber but most Americans don’t get nearly enough of it. That’s because fiber has been omitted from many food products over the years. Even worse, foods high in sugar and unhealthy fats have been added to them instead! These are the “high-fructose” foods that lead to obesity and a host of other health problems. To change all this, we’ve created a unique line of delicious meals and snacks – all featuring at least 8 grams of fiber per serving. Our motto: “Food with a good source of fiber is as easy as eating a fiber bar.”
Food With Viscous Fiber
You may not think much about fiber — until you find yourself dealing with an, er, irregular situation.
Indeed, dietary fiber is a magic ingredient that keeps you regular. But thwarting constipation is not its only job. Fiber helps lower cholesterol, reducing the risk of heart disease. It also helps reduce the risk of other diseases like colorectal cancer. Plus, it keeps your blood sugar levels from spiking and makes you feel full longer, which can help you lose weight.
“Fiber does lots of cool stuff in the body,” says registered dietitian Anna Taylor, RD.
Here’s where to get it — and why these foods are best for a high-fiber diet.
High-fiber foods you should be eating
Fiber comes from plants, so don’t bother looking for it in your chicken dinner. But the plant kingdom has a lot to offer, and the best sources of dietary fiber might surprise you.
Taylor suggests aiming for 25 grams (g) to 35 grams of fiber a day. Here are her top 11 foods to work into your diet right now.
1. Whole-wheat pasta
Carbs get a bad rap, but whole grains are a great source of fiber and are also rich in healthy phytonutrients (believed to help prevent various diseases), Taylor says. Skip the white pasta (which has been stripped of all the good stuff), and go for whole-wheat instead.
Amount of fiber: 1 cup cooked = 7g fiber
2. Barley
“Barley is a delicious grain that’s often overlooked,” Taylor says. Try tossing it in soups or mix up a grain bowl with your favorite meat and veggies.
Amount of fiber: 1 cup cooked = 6g fiber
3. Chickpeas
“Legumes are star players. They’re some of the best sources of protein and fiber, they help keep you full, and they have amazing nutrient composition,” Taylor says. Chickpeas are a fiber-full favorite from the legume list. Add them to soups or salads, snack on chickpea hummus or roast them whole for a crunchy, shelf-stable snack.
Amount of fiber: 1/2 cup cooked = 6g fiber
4. Edamame
Edamame, or immature soybeans, have a mild flavor and pleasing texture. They’re also one of the few plant sources that contain all the amino acids your body needs, so they’re a great choice for vegans and vegetarians. You can find them in the frozen food section, still in the pod or already shelled. Add edamame to salads and stir-fries, Taylor suggests. (Edamame is often a big hit for kids to snack on, too.)
Amount of fiber: 1/2 cup boiled and shelled = 4g fiber
5. Lentils and split peas
These two legumes have similar nutrition profiles and are used in similar ways. “Lentils and split peas are nutritional powerhouses,” says Taylor. They cook quickly and are great in soups. Try swapping lentils for some of the meat in your chili to boost the plant-powered goodness.
Amount of fiber:
Lentils, 1/2 cup cooked = 8g fiber
Split peas, 1/2 cup boiled = 8g fiber
6. Berries
“All berries are good for you, but blackberries and raspberries have the most fiber,” Taylor explains. They’re also delicious. Fresh berries can be expensive, but frozen are often more economical. If you don’t love the mushy texture of thawed berries, blend them into a smoothie or stir them into your oatmeal. “You can also cook them down and put them on waffles in place of syrup,” she says.
Amount of fiber: 1 cup = 8g fiber
High-Fiber Foods
1. Beans
Lentils and other beans are an easy way to sneak fiber into your diet in soups, stews and salads. Some beans, like edamame (which is a steamed soy bean), are even a great fiber-filled snack. There are 9 grams of fiber in a half-cup serving of shelled edamame. A bonus? All of these provide a source of plant protein, too. Some bakers have even started including beans or bean flours in their baked goods, which research suggests can still make quality cakes.
2. Broccoli
This veggie can get pigeonholed as the fiber vegetable. Its cruciferous nature—meaning it’s from the Brassica genus of plants along with cauliflower, cabbage and kale—makes it rich in many nutrients in addition to fiber. Studies have shown that broccoli’s 5 grams of fiber per cup can positively support the bacteria in the gut, which may help your gut stay healthy and balanced.
3. Berries
Berries get a lot of attention for their antioxidants, but they’re full of fiber, too. Just a cup of fresh blueberries can give you almost 4 grams of fiber, and there is nearly the same amount of fiber in a cup of frozen unsweetened blueberries. Blackberries, strawberries and raspberries are also great sources of fiber. Of course, one of the biggest benefits of berries is that they’re naturally low in calories, too
4. Avocados
Avocados pretty much go with everything—toast, salads, entrees, eggs—and while they’re often recognized for their hefty dose of healthy fats, there are 10 grams of fiber in one cup of avocado (so just imagine how much is in your guacamole).
5. Popcorn
There’s one gram of fiber in one cup of popcorn, and the snack (when natural and not covered in butter, like at the movies) is a whole grain that can satiate cravings with a hit of fiber. It’s even been called the King of Snack Foods.
6. Whole Grains
Good news for bread lovers: Real whole grains, found in 100% whole wheat bread, whole wheat pasta, brown rice, and oats, have fiber. One tip to watch out for: as required by The Food and Drug Administration, whole grains should be the first ingredient on a food package in order for it to be considered a real whole grain.
7. Apples
That old saying that “an apple a day keeps the doctor away” isn’t necessarily true, according to research, but the fruit can boost your fiber intake. There are about 4 grams of fiber in an apple, depending on its size. And, of course, they’re a nice and crunchy snack.
8. Dried Fruits
Dried fruits like figs, prunes and dates can boost your fiber intake dramatically and are recommended for those struggling with occasional constipation The sugar called sorbitol, which naturally occurs in these fruits, can help your bowels and lead to more comfort However, eating too many can lead to cramping or diarrhea, so try a small serving and see how you feel once you’ve digested them, before noshing on too many more.
Could Adding Viscous Fiber To Your Diet Speed Up Weight Loss?
Research suggests this naturally occurring fiber may be the secret ingredient for more effective dieting.
Share this:FacebookTwitterPinterestGetty ImagesLike it or not, most diets focus on deprivation, which can making eating a pretty bland experience. Lisa Lillien, however, has a different idea. The creator of the popular Hungry Girl daily emails and cookbooks says you can actually lose weight eating the foods you love. “My goal,” she says, “is to find easy ways to make food we crave healthy.”SPONSOREDTop Plastic Surgeon: How To Improve Your Neck’s AppearanceAccording to Dr. Layke revealed there is a simple and effective way to help take years off your neck’s appearance, in as little as 30 seconds.LEARN MOREProof of her sound methodology is the fact that Lillien has kept off three sizes for a decade, and legions of her adoring readers report similar results. Naturally, she has a host of tips for trimming down. However, research suggests one tip may deserve more credit than the rest.The author of Hungry Girl Fast & Easy, Lillien got her start looking for satisfying ways to lose weight. “I learned early on to sneak fiber in wherever I can. It helps give meals a bigger volume for fewer calories,” she says. “Fiber also fills you up and keeps you content a long time.”Without realizing it, she gravitated toward ingredients like apples, bananas, beans, broccoli, greens, and oats. All of these happen to be top sources of viscous fiber. “It’s a special super-fiber much more powerful than regular fiber that can provide a great way to lose weight,” says Cleveland Clinic nutrition expert Mark Hyman, MD.What sets it apart? Unlike indigestible roughage from, say, bran or raspberry seeds, viscous fiber absorbs up to 50 times its weight in fluid, turning into a thick gel that is very slowly broken down.Interesting fact: An entire glass of water turns to gel if you stir in just a smidge of viscous fiber. Within our bodies, this gel does remarkable things.What is viscous fiber?Scientists say fiber-based gel creeps through our systems at a snail’s pace. As it goes, it blunts our appetites, reduces production of fat-storage hormones, and actually releases
potent fat-burning compounds called butyrates.The effect is so intense, research shows, that viscous fiber, which tends to occur naturally in plants alongside other types of fiber, actually deserves all the credit for helping dieters eat less and lose more weight.Additional research determined that adding a mere eight grams of viscous fiber a day — the amount in three-quarters of a cup of black beans or a large sweet potato — sets us up to burn 86 percent more ab flab and lose 73 percent more weight than if we skipped it. In many studies, a two- to five-gram viscous fiber supplement a day “resulted in significant weight loss in overweight individuals,” says Dr. Hyman, a fan of a version called glucomannan.Also worth noting: As gut bacteria metabolize viscous fiber, it triggers benefits linked to weight control and overall health. “That includes lower cholesterol, lower blood sugar and insulin, cancer prevention and much more,” according to Dr. Hyman, who shares advice on DrHyman.com.If you want to look and feel your absolute best, take a tip from Hungry Girl and “make sure you eat more fiber!” Dr. Hyman suggests aiming for at least 20 grams of total fiber a day, and you’ll easily get 10 or more grams of viscous fiber.
Fibre: Health Benefits and Best Food Sources
There are two types of fibre – soluble fibre and insoluble fibre. The Department of Dietetics at Singapore General Hospital (SGH) explains why both types of fibre are important for optimal health.
ADEQUATE FIBRE INTAKE
promotes healthy bowel function, controls cholesterol and blood sugar levels, and aids in weight loss.
Adequate amounts of dietary fibre intake can promote good health. The Singapore Health Promotion Board recommends a daily dietary fibre intake of 20g for women and 26g for men. This equates to 2 servings of fruit and 2 servings of vegetables per day. Breaking this down to per meal would be having a half plate of fruits and vegetables at each meal.
Dietary fibres are parts of plant foods that your body can’t digest. There are two types of fibre: soluble and insoluble fibre. “Both types of fibre (soluble and insoluble) are important for optimal health.” says Ms Chong Ai Heong, Dietitian from the Department of Dietetics at Singapore General Hospital (SGH), a member of the SingHealth group.
- Soluble fibre dissolves in water to become gummy or viscous, promotes the excretion of fatty substances such as cholesterol and helps to regulate the body’s use of sugars.
- Insoluble fibre does not dissolve in water, but adds bulk and softness to stools. Thus, insoluble fibre promotes bowel regularity.
Health benefits of adequate dietary fibre intake
Adopting an adequate fibre diet can help to:
1. Promote healthier bowel function
Dietary fibre increases the weight of stools and softens it. The stooI passes through the intestinal tract easily, thus reduces the need for strained bowel movements. This helps to maintain bowel health and to avoid constipation. In addition, insoluble fibre decreases the transit time of food waste through the intestinal tract. This reduces the period of time when potentially harmful substances in food waste can come in contact with the intestinal wall.
2. Control blood sugar levels
Soluble fibre slows down the release of sugars from digested food into the bloodstream, thus preventing a rapid rise in blood sugar levels. This can help people with type 2 diabetes improve their blood sugar levels.
3. Lower cholesterol levels
Soluble fibre may help to lower total cholesterol levels, mainly by lowering the LDL-cholesterol or ‘bad’ cholesterol. Fibre appears to help bile acids which are made of cholesterol to pass through the intestine as waste. Thus, the body absorbs less dietary cholesterol.
4. Improve weight management
High fibre foods generally requires a longer time for you to chew. This slows you down and may make you eat less. Besides, with the added bulk, they help you feel full for a longer period.
Eat a variety of high-fibre foods. If your diet is typically low in dietary fibre, increase your fibre intake gradually. Sudden `bulking up’ may cause bloating and flatulence, warns Ms Chong.
Best dietary sources of fibre
Foods high in soluble fibre:
- Oats, barley, oat bran, psyllium husk
- Legumes – peas, beans, lentils
- Fruits such as apple, orange and pear
- Carrots
Foods high in insoluble fibre:
- Brown rice, whole wheat, wheat bran
- Seeds and nuts
- Many kinds of vegetables including green leafy vegetables, cabbage and tomato
Fibre supplements
Fibre supplements do not have the same health benefits as naturally occurring high-fibre foods, says Ms Chong.
“We should be eating more natural fibre which is found in whole grains, fruits, vegetables, seeds and nuts rather than taking fibre supplements. Besides fibre, whole food contains nutrients including antioxidants and other biological active components which can offer more protection against chronic diseases.”
8 Ways to increase fibre in your meals
- Replace white rice with brown rice. If you can’t do this suddenly, go for half and half
- Choose wholegrains for breads, cereals and pasta
- Ask for more vegetables (and stay away from the gravy) when ordering food
- Eat a rainbow of fruits and vegetables
- Eat the whole fruit (instead of having fruit juices)
- If you are a meat-lover, throw in some fruits and vegetables when cooking the dish
- Or replace the meat with beans, lentils and other legumes
- Purchase a variety of fruit and vegetables to ensure sufficient fibre intake for everyone in the family