Do you love filling full? Did you know fiber is what helps fill you up without adding too much to your poor tummy. No one likes the “I ate to much” feeling. There are two types of fiber soluble and insoluble.
Oats have the highest proportion of soluble fiber of any grain. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.
Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.
Taken from Heart.org
I adopted a high fiber diet when I ended up with gestational diabetes with my 3rd baby. I had to carefully watch my calories, sugar, and protein. Adding fiber where I could helped me to feel full while I cut my food intake drastically down. Just because I was now trying to save my baby didn’t mean I had to give up the sweets I loved, it just meant I had to revamp them.It also helped me increase my colon health, keep my”bad” cholesterol level low and help my cardiovascular health.
Just because the holidays have arrived doesn’t mean that a high fiber diet has to be avoided. By just making some simple changes to the meals that help you feel all warm and cozy, you can cut serving size and feel full. (See my Thanksgiving dinner revamp further below)
Toss the store bought apple pies out the window and replace them with a delicious fresh apple crumble with oatmeal.
Bring in the dark leafy greens to your salads and soups. They are a great filler and are very nutritious.
Bring out the crudite platter. It doesn’t have to be boring, just full of vegetable that you enjoy eating.
Like your grandma always said eat a hot breakfast. Oatmeal and eggs were her favorite.
You could always drink your fiber, but eating foods full of fiber will help your body and mind feel satisfied faster.
Thanksgiving Know How
Not sure about your holiday meals, but most are void of fiber.
- Mashed Potatoes 85 calories with 3.5g of fiber
- Stuffing 160 calories 1g fiber when using white bread
- Cranberry jelly at 245 calories 4g of fiber
- Pecan pie
This year I am changing up the way my mother makes this meal. Just a few minor changes will keep everyone happy and fill them up in a good way plus cut the calories.
- Idaho Mashed with skin on Potatoes 85 calories with 3.5g of fiber
- Brussels Sprouts 36 calories with 3g of fiber +Pomegranate 5g of fiber
- Baked Yams 156 calories with 6g of fiber
- Whole Wheat Dressing 120 6g of fiber in 2 bread slices + celery 9calories 3g fiber onion 22 c 1.5g fiber
- Gravy (Use some whole wheat flour to thicken)
- Fresh Cranberries and Orange relish 94calories 6g fiber
- Dried Figs (hydrated) with fresh whipped cream Um…the figs have 10g of fiber per 3 figs 120 calories
*Fiber info from here and are approximations for 1/2 cup servings.
Disclaimer: I wrote this blog post while participating in the Bookieboo and Coach’s Oats Fiber blogging program, making me eligible to win a $50 American Express gift card and free product. For more information on how you can participate, click here.