I personally like to add a couple of Tbsp of oat bran and wheat germ to my cereal in the morning, along with 100g of blueberries. I love to have 100g of raspberries during the day, and a lot of different veggies. Popcorn is another that I have almost daily. I generally run between 30-45g of fibre every day (a bit higher than what works for most).
In addition to what others have said, beans are high fiber.
I like to use dried beans instead of canned, to avoid the sodium. Probably the easiest thing to make with them (for those new to using dried beans) is refried beans. Soak pintos overnight, change the water, cook until tender, remove most of the water and use a stick blender to blend a little (to your desired consistency). You might need to add a little water back in (save what you take out in case you have to add some back). You can add a little salt or some low or no sodium chicken bouillon for flavor.
For even more fiber, you can make a burrito with your refried beans using a whole wheat tortilla.
Some of the best high fiber foods are walnuts and almonds for heart health too! White and black beans and kidney beans, lentils, pea, pears, apples, raspberries, avocados, artichokes, oatmeal, and broccoli. Also Green peppers help the nervous system, they are high in fiber
Blueberries are low GI and have Manganese... it helps convert the proteins, carbs and fats in food into to energy. High in fiber it helps cholesterol too!
Pure rye bread contains only rye flour, without any wheat. Toast it up! It is higher in fiber than white bread and is often darker in color and stronger in flavor.
Flax seeds are a good source of soluble and insoluble fiber and a good source of protein
Fitness Minutes: (60,139)
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Apples, spinach, cherries, almonds
Fitness Minutes: (33,284)
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Check out the various fruits and veges. Some are higher than others and some are a lot higher calories than others. e.g. Bananas are higher calorie and lower fibre, Apples are lower calorie and higher fibre, and pears are lower still and higher fibre. Berries are excellent fibre and low calories. ;Broccoli is fairly low calories and higher fibre, but cauliflower is lower calories and lower fibre. Peas are higher calories, good source of protein and higher fibre.
It may be that you think about bulk cooking and freeze in individual serves. Extend some casseroles with lentils and veges. Lentils are excellent with fibre and good protein, as are green split peas. Make muffins and put bran (not breakfast cereal, but rather bakers bran) or wheat germ into them. Add some spices, pureed apple (with the skin on) and chopped dates to them and they are yummy and nutritious. Have Rolled Oats for breakfast. I have this most mornings - I take the weight of the Rolled Oats, and add 1/4 of that in Baker's Bran then cook it. It greatly increases the fibre - the Bran is 44% fibre.
I hope that there is food for thought, there!
Fitness Minutes: (10,000)
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I'm a big fan of Fiber One products. Their raisin bran is really good, and they have these bars that are awesome. They even have yogurts which are delicious, come in small 50 calorie sizes, and are incredibly satisfying. They also have fiberone cottage cheese, which is good. (I started to miss all of these as soon as I started talking about them, you can't get them here )
Some other cereals that are really good is the Kashi brand, but you have to make sure that you read the nutrition labels because some are just glorified cheerios, but others pack a protein/fiber whallop.
I never got enough fiber before I started eating these. There are some good breads at walmart that are high fiber, but you have to try multiple ones to find the one you like. There are also Joe's (?) Heart pitas in Walmart that are delicious.
Fitness Minutes: (0)
1 7/17/13 11:49 P
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