Raspberries 8 Grams Per 1 Cup Serving
I dont know about you, but it doesnt take much convincing to get me to eat raspberries, so Im excited that they made our high fiber list.
Not only do raspberries have a satisfying amount of fiber in them, but they also have a high concentration of immune-boosting vitamin C.
Research provides compelling evidence about the health-protective benefits of raspberries. Raspberries are proven to help prevent obesity, protect the heart, reduce inflammation, and regulate blood sugar . Sweet!
Im perfectly content eating raw raspberries straight out of the carton or sprinkling them over my oatmeal. You can also buy them frozen and add them to your morning smoothie or infused water.
Healthy High Fiber Low Carb Foods
Low carb diets have been linked to several impressive health benefits.
Research has shown that theyre particularly effective at reducing hunger and aiding weight loss .
Theyve also been associated with decreased blood pressure and LDL cholesterol levels, as well as increased HDL cholesterol .
Whats more, low carb diets have been found to improve blood sugar control in those with type 2 diabetes .
Low carb diets typically provide less than 130 grams of carbs per day, while very low carb diets typically provide 2050 grams of carbs per day .
However, some very low carb diets can be low in fiber, a nutrient thats important for digestive, heart, and gut health .
In fact, studies estimate that only 5% of American adults independent of whether they eat low carb or not meet the recommended 2538 grams of fiber per day .
Fortunately, if you follow a low carb diet and are worried about your fiber intake, several tasty foods are both low in carbs and high in fiber.
Here are 14 healthy high fiber, low carb foods.
Requires A Learning Curve
Most people arent getting enough fiber in their current diet. So some people may find that cooking with high-fiber foods is unfamiliar territory and takes time to learn.
Without any formal guidelines to follow, some people may not understand how to boost their fiber intake while also eating healthfully. A high-fiber diet can be a healthy choice when it includes a variety of nutritious foods. Following a high-fiber diet while also consuming too many processed foods and added sugars is not a balanced approach to health.
Recommended Reading: Breyers Low Carb Ice Cream Bars
Is It Ok To Take A Fiber Supplement Every Day
Theres no conclusive evidence showing daily use of a fiber supplement is harmful.
While bloating, cramping, and gas may occur in the initial stages of taking a fiber supplement, its likely safe to take on a daily basis as long as you use a quality fiber supplement and follow the package directions.
More research is needed to fully understand the potential risks and benefits of long-term fiber supplementation.
Fiber Payout: 35 Grams Per Ounce
One ounce of this nutritious nut contains 15 percent of of the day’s fiber! What’s more, almonds are a good source of magnesium and iron, nutrients most people don’t get enough of. To incorporate them into your diet, throw them into your yogurt and oatmeal or eat them solo as a hunger-banishing snack.
Read Also: Bud Light Zero Carb Beer
Recommended Daily Intake Of Fiber
We want to make sure that our first recommendation about increasing your fiber intake is to start slow. Increasing your fiber too quickly can lead to bloating, gas, and cramping.
Our next recommendation is to make sure that youre drinking water and staying hydrated when increasing your fiber. The fiber in your foods , will need that water to do their job.
Additionally, starting slow and drinking enough water can help you avoid any discomfort as your digestive tract adjusts to your change in diet.
Remember to always speak with your doctor before making changes to your diet.
And if you have any GI medical issues, its important to work with your healthcare team to determine how you should best incorporate fiber into your diet.
Different Types Of Fiber In Cat Food
There are a few different types of fiber that are worth knowing about before selecting the right type of food for your four-legged friend.
First up, we have soluble fiber, which has the effect of drawing water from the intestines, moving it into the digested food. This type of dietary fiber has the overall effect of softening stools, making them easier to pass. For this reason, soluble fiber is the type to look for if your cat suffers from constipation. Common sources include grains like oats and barley, as well as peas, beans, carrots and apples.
- Insoluble Fiber
Next, we have insoluble fiber, which works to make digested food bulkier as it moves through the digestive system. This can help to slow down digestion and alleviate any issues of diarrhea. So, this type of fiber is great for both preventing diarrhea and controlling blood sugar as a nice bonus, it’s good for increasing the feeling of satiety. Insoluble fiber can be found in foods like brown rice, potatoes, green beans and wheat bran.
- Moderately Fermentable Fiber
Lastly, there is a type of fiber that has both soluble and insoluble properties, making it a good addition to any feline’s diet. Sources of moderately fermentable fiber include beet pulp and bran.
Don’t Miss: Bud Light 12 Oz Calories
Fiber Can Help You Lose Weight But Only A Specific Type
Fiber is an important nutrient thats often overlooked.
Put simply, fiber refers to carbohydrates that cannot be digested by your gut. It is classified as either soluble or insoluble, depending on whether it dissolves in water or not .
Insoluble fibers function mostly as bulking agents, adding content to your stool. In contrast, certain types of soluble fiber can significantly affect health and metabolism as well as your weight .
This article explains how soluble fiber may promote weight loss.
Fiber Payout: 76 Grams Per Cup
These antioxidant-rich berries not only help ward off disease, but also pack more fiber than most other fruits. Not to mention, every cup of blackberries contains fifty percent of the day’s vitamin C, a nutrient that can help lower cholesterol levels and boost heart health. Sprinkle them over your morning oats, add them to salads, blend them into smoothies or eat them plain to reap the benefits.6254a4d1642c605c54bf1cab17d50f1e
Recommended Reading: Jimmy Dean Breakfast Bowl Calories
Does Everyone Need A High Fiber Diet
You may be wondering if everyone would benefit from a high fiber diet. The answer is: it depends. Most Americans are not getting enough fiber every day. But, too much of anything is usually not the best thing.
The same goes for fiber. If youre eating too much fiber, then you might find yourself experiencing bloating, gas, nausea, cramping, constipation, diarrhea, and other similar symptoms.
Its hard to generalize this question, but the answer is that it varies from person to person and needs to take into account any medical conditions especially those related to the digestive system.
Our article, Too Much Fiber or Too Little? provides more information on the common signs and symptoms of consuming too much fiber:
- Constipation and cramping
- Unable to have a bowel movement for multiple days in a row
Knowing the signs of too much fiber or too little fiber will help make sure that youre on the right path to enjoying high fiber foods.
The Best High Fiber Cat Food
With quality turkey as its number one ingredient and added fiber, this easily digestible dry cat food can help to keep those hairballs under control. Ideal for indoor cats that need the taste but not the extra calories of other cat foods, Purina One is also designed to support their healthy weight. With 38% protein and 10% less fat, you also get a tailored antioxidant blend to support their immune system and boost their all-round health.
There are also no added fillers or artificial flavors and preservatives so its kind and gentle on more sensitive tums. And, theres no loss of taste with this dry cat food either, with added ingredients such as carrots, spinach and rice to up the satisfaction quota.
Don’t Miss: Papa John’s Thin Crust Calories
Whey Protein And Banana
Whey protein powder is a convenient on-the-go snack thats much healthier than most gas station options, says Yawitz. Keep a scoop in a shaker bottle in your car, and grab a banana or your fruit of choice on your way out the door to add balance to your snack.
1 scoop whey protein mixed in water and 1 medium banana: 229 calories, 25g protein, 31g carbs 1g fat
Artichokes Are Full Of Fiber And Low In Calories
Were sorry to report that you probably wont get lots of fiber from artichoke dip. But you can if you eat the actual vegetable. Half an artichoke clocks in at 3 g of fiber, according to the USDA, which is 11 percent of the DV. Youll also get only 30 calories if you eat that amount.
If youve never cooked an artichoke, worry not you can still enjoy this veggie and reap the fiber rewards. They can be a little tricky since most people are not comfortable cooking fresh ones, but canned artichoke hearts are easy to cook with and can be used in salads and pasta dishes or made into dips, says McMordie.
A bonus perk of artichokes? They are considered a high-potassium vegetable, according to the Academy of Nutrition and Dietetics. When a food is high in a nutrient, it provides at least 20 percent of the DV, per the Academy.
Don’t Miss: Fast Food Under 400 Calories
Fiber Per Cup: 355 Grams
You should be eating this fall-favorite vegetable year-round for its high fiber content. Despite being pureed, each half-cup serving of delicious pumpkin has almost 4 grams of fiber. If you want to incorporate more of this tasty veggie into your diet, check out these interesting ways to incorporate canned pumpkins in your diet.
What Is Lean Protein
Traditionally popular protein sources contain a high percentage of fat which can pose health challenges and act as a deterrent if you are trying to lose weight. Enter lean protein. To simply explain, lean protein is essentially a high protein with low values of fat and calories.
Lean protein helps you feel full for a long duration and kills those little hunger pangs. Since it has a low percentage of fat, it can potentially save you from cardiovascular disease.
Recommended Reading: Best Time To Eat Carbs For Weight Loss
Read Also: How Many Calories In Crackers
Cooked Black Beans 15 Grams Per 1 Cup Serving
Black beans were part of the same study as lentils that show legumes reinforce your weight loss efforts.
They help control your food intake and also significantly lower bad cholesterol levels.
In addition to their high fiber content, black beans provide a potent dose of flavonoids, which give them their deep dark color . Those antioxidants fight disease and perform anti-cancer functions in the body .
To maximize the benefits of black beans, prepare them with vegetables and seasonings, but dont add a bunch of heavy ingredients.
Pair black beans with other nutrient powerhouses, like quinoa, to emphasize their health benefits. Black beans are very inexpensive, making it easy to lose weight without losing an entire paycheck.
Avocado 10 Grams Per 1 Cup Serving
Most often hailed for its healthy fat content, the avocado is a fiber champion too, to the tune of 40% of your recommended daily intake.
Eat an avocado on whole wheat toast for breakfast, and you should easily be able to reach your fiber goals for the day.
Avocados create a significant reduction in bad cholesterol , even though theyre fatty.
They contain monounsaturated fatty acids, the type of fat that actually protects your body from disease.
Dont think youre doing your body a favor by scooping up your favorite guacamole with tortilla chips though, because the saturated fat in the chips negates the avocados heart-friendly benefits.
Slice your avocado up over salads, tacos, and sandwiches, or add it as a thickening agent to smoothies .
Also Check: How Many Calories Should I Be Eating
Eat A Variety Of Vegetables
“Just because you’re 60, doesn’t mean you don’t deserve quality ingredients. Actually, 60 is when the best of the best should be on your plate,” says Garcia. “That means including a large variety of vegetables in your diet. Each vegetable provides a variety of vitamins, minerals, fibers, and fluids while being low in calories, helping you get the nutrients you need while promoting weight loss.”
Research has found that increased vegetable intake can reduce the risk of weight gain by 82%. Also, another study found that women’s waist circumference shrinks by 0.36 centimeters over a five-year period with each vegetable serving.
Most People Dont Eat Enough Fiber
Its unfortunate, but true, that most people dont eat enough fiber. More specifically, 97% of men and more than 90% of women fall short of their daily fiber needs.
Most people consume only half of the recommended daily fiber goals . Wow!
You may notice that adults aged 51 years and older need LESS fiber according to the USDA guidelines. However, since most people dont eat enough fiber, older adults typically need to be eating more fiber .
Keep reading to learn more about how to include more fiber in your diet and when to eat it.
Don’t Miss: Is 1500 Calories Too Low
How Much Fiber Should I Eat
The National Academy of Medicine recommends:
Adult males eat 38 grams of fiber per day.
Adult females eat 25 grams of fiber per day.
Sadly, Americans dont even come close! 2014 data shows that adult males eat less than 20 grams of fiber daily and adult females eat less than 18 grams of fiber daily. If you fall short of your fiber goals, the solution is to add more high-fiber foods to your diet.
What Is Considered Lean
In terms of health, the word lean is defined as something that contains little fat or is non-fatty.
According to USDA, a lean protein has less than 10 grams of total fat, 4.5 grams of saturated fats, and fewer than 95 milligrams of cholesterol in a 3.5-ounce portion. A simple way to define lean protein is a protein source with up to 3 grams of fat per ounce. It also tends to have fewer calories per serving.
Read Also: How Many Carbs In Grits
Fiber Per 1/2 Cup : 41 Grams
With 4 grams of fiber per serving, starting your day with a hearty bowl of oatmeal is sure to set you on the right track. A study published in the Nutrition Journalfound that participants who consumed oatmeal on a regular basis experienced a drop in bad cholesterol due to their increased fiber intake.
Making The Switch To A High
If you’re new to eating high-fiber foods, it’s best to start by gradually adding fiber to your diet and increasing your water intake. Fiber absorbs water so the more fiber you add to your diet, the more fluids you should drink.
Suddenly adding a large amount of fiber to your diet can sometimes cause side effects such as abdominal cramps, intestinal gas, bloating, or diarrhea. These should go away once your digestive system becomes used to the increase.
|Good Sources of Fiber
|* Choose no-salt or low-salt version of these foods,
* *Choose low-sugar version of these foods
Don’t Miss: Calories In Sharp Cheddar Cheese
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
Eliminate Highly Processed Foods
One of the most impactful steps to losing weight at any age is removing ultra-processed foods from your diet. According to a study published in Cell Metabolism, people who followed a diet high in ultra-processed foods experienced significant weight gain and averaged 500 calories more per day than those who consumed minimally processed foods.
“Highly processed foods include pre-packaged foods, frozen dinners, pastries, cookies, and anything with added flavors, colors, fillers, and preservatives,” states Garcia. “Most of these foods lack quality ingredients and nutrients that benefit the healthy repair of cells and tissues. These foods are dense in refined carbohydrates, added sugars, and ingredients, and contribute to weight gain and nutritional imbalances in the body.”
Don’t Miss: Calories Glass Of Red Wine
The Best High Fiber Cat Food In 2022
Whether your kitty is overweight, has diabetes, suffers from digestive problems or hairball issues, a high fiber cat food may be able to help. While our feline companions are obligate carnivores who have a natural need for meat protein first and foremost, they can also greatly benefit from some plant fiber in their diet, especially if theyre indoor pets. Why, you ask? Put simply, as an undigested carbohydrate, fiber increases bulk and water in a cats intestines while slowing the absorption of glucose and helping sweep clean the digestive system .
But not all high-fiber cat food is created equal and buying a wrong recipe could even aggravate your kitty’s health problems instead of helping cure them. To help point you in the right direction, we reviewed some of the most popular high fiber cat foods, detailing our favorites down below. We also created a neat little buying guide that contains everything you need to know about dietary fiber in pet food, so read on!