You Need More Fiber

7fb97072-93c0-4cc4-b31c-04f67d6ae710.jpg

There are superfoods, and then there’s fiber—the super nutrient that 90% of Americans don’t eat enough of.  While many people are trying to be healthy by following keto, paleo or Whole 30, or are just generally carb-phobic, they’re missing out on the enormous benefits of a high-fiber diet, which go way beyond just keeping you regular.
 
Fiber reduces the risk of heart disease, stroke, high cholesterol, obesity, type 2 diabetes, and some cancers including colorectal and breast cancer. It slows the absorption of glucose—which evens out blood sugar levels—and lowers cholesterol and inflammation. It’s also essential for a healthy gut microbiome.
 
Another plus of eating lots of fiber? Weight control. By helping you feel full longer after eating, high-fiber fruits, veggies, legumes and whole grains can help you eat less and lose extra pounds. 
 
On average, American adults eat only 10 to 15 grams of fiber per day, while the recommended daily amount is 25 grams for women and 38 grams for men. Keep in mind that the RDA is the least amount you should consume, and studies have shown that more fiber equals greater health benefits.
 

20 High Fiber Foods

  • 1 cup cooked navy beans:  19 gms

  • 1 cup canned chickpeas:  16.2 gms

  • 1 cup cooked lentils:  15.5 gms 

  • 1 cup cooked black beans: 15 gms

  • 1 oz. chia seeds:  10 gms

  • 1 cup raspberries: 8 gms

  • 1/2 cup cooked artichoke: 7.2 gms  

  • 1 cup cooked pearl barley: 6 gms  

  • 1 cup cooked winter squash: 5.8 gms

  • 1 medium pear: 5.5 gms   

  • 1 cup cooked quinoa: 5.2 gms  

  • 1/2 cup avocado: 5 gms  

  • 1 cup cooked broccoli: 5 gms  

  • 1 cup cooked oatmeal: 5 gms  

  • 1 medium apple: 4.5 gms  

  • 2 TBSP flax seeds: 4.1 gms  

  • 1 cup cooked Brussels sprouts: 4 gms  

  • 1 cup blueberries: 3.6 gms  

  • 1 medium sweet potato: 3.6 gms  

  • 1 oz. almonds: 3.5 gms  

Quinoa-Chickpea Salad 
20 min - 6-8 servings


1 cup quinoa, rinsed
1 English cucumber, diced
2 avocados, diced
5 scallions, chopped
2 cans organic chickpeas, drained and rinsed
1/2 cup chopped fresh parsley
1/2 cup chopped fresh mint
1/2 cup chopped fresh basil
1/2 cup extra virgin olive oil
1/2 cup fresh lemon juice
Salt and pepper
 

Bring quinoa and 2 cups water to a boil; simmer uncovered about 15 minutes or until water is absorbed. Spread quinoa on a baking sheet to cool. Meanwhile, place next 7 ingredients in a large bowl. In a small bowl, whisk together oil, lemon juice, 1 tsp salt and 1/2 tsp pepper. Add cooled quinoa to vegetables, add enough dressing to coat (you may not need all) and season to taste.

This simple salad is fiber-packed thanks to the quinoa, avocado and chickpeas.

This simple salad is fiber-packed thanks to the quinoa, avocado and chickpeas.

Linda Fears