Fiber is a type of carbohydrate found in plants which is not fully broken down during the process of digestion. Often labeled as dietary fiber, it is packed with benefits such as improving blood sugar control, lowering cholesterol, and boosting heart health. Eating more fiber is an easy and tasty way to support your body’s well-being! However, about 90% of women and 97% of men do not get enough fiber in their diet. To boost fiber intake, choose more beans, whole grains, fruits and vegetables at meal times.
Try adding some of the high fiber foods below or experiment with these simple snack ideas.
Examples of Foods with Fiber:
- Legumes: beans, chickpeas, lentils.
Snack Idea: Black bean salad with Triscuit crackers.
- Fruits: apples, pears, oranges, bananas.
Snack Idea: Pair apple slices with peanut butter.
- Vegetables: sweet potatoes, broccoli, carrots, spinach.
Snack Idea: Dip cut-up vegetables (peppers, carrots, cucumbers) in hummus.
- Whole grains: oats, quinoa, brown rice.
Snack Idea: Overnight oats cup (Ex. Mush).
- Avocados
Snack Idea: Avocado toast using whole grain bread. Add toppings such as hot sauce, cilantro, cherry tomatoes, Everything But the Bagel seasoning.
- Nuts and seeds: almonds, chia seeds, walnuts.
Snack idea: Make your own trail mix with your favorite nuts, dried fruit, and chocolate chips.
Information gathered and adapted from:
https://pmc.ncbi.nlm.nih.gov/articles/PMC6124841/,
https://www.cancer.gov/about-cancer/treatment/side-effects/nutrition/high-fiber-foods
Creamy White Bean Dip with Parmesan Cheese and Sage
Ingredients
1 can Cannellini beans (15 oz), drained and rinsed
1/4 cup (packed) finely grated parmesan cheese
3 Tbsp extra virgin olive oil
1 Tbsp fresh lemon juice
1 clove garlic, minced
1/4 tsp kosher salt
1/4 tsp cayenne pepper
1 Tbsp sage leaves, finely chopped
1 Tbsp chives, minced
Directions
- Drain the beans in a fine mesh sieve. Rinse the beans under cold water, then give the sieve a gently shake to get ride of the remaining water.
- Place the beans, olive oil, lemon juice, minced garlic, salt, and cayenne pepper in the bowl of a food processor. Puree until the mixture is smooth, scraping down the sides of the processor with a rubber spatula as needed.
- Add the fresh thyme and pulse several times to combine.
- Transfer the dip to a bowl and serve alongside crackers, pita wedges and chopped veggies. Cucumber slices, carrot and celery sticks, bell pepper, jicama strips, and broccoli florets are all great options.
Recipe makes: 10 servings
Nutrition Information:
We believe focusing on numbers can harm our relationship with food. If your medical condition requires you to know of specific nutrition information, please contact us at info@evolutionrd.com.
Recipe adapted from:
