How are you going to make sure you get enough fiber in every day? Watch me go through the fiber content in various breakfast, lunch, dinner, even snack and dessert foods so you know what to reach for. You can enjoy healthy high fiber food whether you are cooking at home, or on the go!
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Or check out some more great plant-based recipes here: https://www.pcrm.org/good-nutrition/plant-based-diets/recipes
0:00 Intro
1:18 Breakfast foods high in fiber
2:46 Lunch meals high in fiber
3:35 Dinner ideas for high fiber
4:24 Desserts that are high in fiber!
4:52 Fiber for weight loss
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You may know that 97 of americans are deficient in fiber but you might not know how to eat it or what foods have high fiber content then this video is for you Let’s get right into it right now starting with breakfast foods let’s keep this pretty simple you can grab some whole grain pancakes right from the freezer but look at the sides add a cup of raspberries and some nut butter for 10 more grams of fiber if
You rather have a big bowl of oatmeal whole rolled oats or steel cut oats are the best but eight grams of fiber just from the oats adding fruit and a tablespoon of ground flaxseed for even more if you like cereal get a brand cereal with raisins add a tablespoon of chia
Seeds for 5 more grams of fiber and bring this entire meal to 16 grams if you’re on the go or traveling look for an oat bran muffin eat that with a side of fresh fruit and some nut butter or peanut butter to get 12 grams of fiber
If you’re more of a savory breakfast kind of person some whole grain toast with avocado everything but the bagel seasoning has 2 grams of fiber per tablespoon that is delicious if you’d look for a bagel with hummus and maybe some fresh cucumbers on it eat it with a side of apple even just
Sprinkling some poppy seeds on there or getting a poppy seed bagel can increase the fiber content if you are more of a snacker we’ve got some high fiber snacks for you look at this lineup whole fruit dried fruit snack bars roasted nuts trail mix the closer to plant-based it is the
Higher fiber it’s gonna be let’s look at some lunch ideas again nothing too complicated a veggie burger or a black bean burger with a whole grain bun some sweet potato fries and a side salad can get you 16 grams of fiber at lunch if you’re out to eat and you’re
Wondering what you can grab a taco salad with some corn tortilla chips and some salsa on the side can have over 20 grams of fiber in it if you need to pack a lunch look for a whole grain bread with some hummus and a bunch of veggies on there a side of
Baked beans and some fresh fruit to get over 20 grams here too if you need to grab something from a can or make some lentil soup with some whole grain crackers and peaches again 17 grams of fiber just in a lentil soup lunch dinners can translate from lunches or
Something a bit more savory like chickpea curry with some frozen peas a cup of frozen peas has 14 grams of fiber guys this meal packs it in at 23 grams broccoli and tofu stir-fry you could get 23 grams here by adding some peanuts and some cauliflower into your stir-fry again focus on plants
Tomato and basil pasta pasta’s one of my favorites with some whole grain garlic bread and a side salad can be almost 20 grams just in one dinner meal sweet potato chili can be prepped ahead of time that has 14 grams with some cornbread and fresh avocado could really
Round out a delicious meal for you and your family if you like dessert or a little something sweet you’re gonna see a common theme here more fruit whole fruit fresh fruit frozen fruit dried fruit eat all the fruit you want and start to enjoy it for dessert
But really if you’re more of a sweet treat dessert kind of person i am too you can find some really great recipes for black bean brownies or oatmeal lemon cookies cupcakes with date frosting you do not have to give up sweet treats to get high fiber but we never talked about
Why this leads to weight loss well a usda study showed that even when calories were consistent people could absorb 130 fewer calories per day by just increasing the amount of fiber to 36 grams a day doing this could lead to 14 pounds of weight loss in a year that is pretty significant significant
And tasty look at your full day of eating high fiber please remember to drink plenty of water when you increase the amount of fiber in your diet and stay tuned for some more pearls on plant-based eating