Fiber has gained popularity in the last 5 to 10 years due to correlations with weight loss and heart disease. However, high fiber foods also has the reputation of being “healthy” and tasteless, leading to the misconception that eating a high fiber diet is difficult. Fortunately there are many natural fiber foods are both tasty and low in calories, and allows individuals to feel fuller longer since it is digested slower than other lower fiber counterparts. The following explains how a high fiber and low calorie diet is just as easy to achieve as all other meals.
Fiber for Beginners
The average recommendation for an average individual fiber intake is 25 to 30 grams or about 15 grams of fiber consumed for every 1,000 calories according to the Institute of Medicine. Most individuals consume 50% or less than the recommended amount, making it a missing component in most American diets.
As a novice to get into a fiber-rich diet, it may seem daunting to know what foods are both low in calories and high in fiber. Whole-grain foods, beans / legumes, and almost all fruits and vegetables are full of fiber. In addition, most of these foods are low in calories too, if prepared correctly. For most individuals who are not used to consume a lot of fiber, the process should be done slowly and gradually. An average digestive system is not used to treat so much fiber and add too much at one time can cause stomach discomfort. Therefore beginners should aim to add about 2 to 4 grams per day until fiber goal is reached
Insoluble g. Soluble Fiber
Fibers are divided into two categories :. Insoluble and soluble. Soluble calories a nutrition label contributes 4 calories per gram under carbohydrates, based on FDA’s nutrition labeling regulations. But not insoluble fiber does not. Nevertheless, both fibers are favorable, and as required.
Low calorie foods that contain soluble fiber found in foods such oats, barley, and fruit pulp. These fibers aid in reducing LDL (bad) cholesterol. Soluble fiber account for calories because they produce fatty acid chains used by the body, while insoluble fiber does not.
Insoluble fiber is found in “crunchy” type vegetables, fruit skins, beans / legumes, and bran. Insoluble fiber bulk up stools and bind to other contents before emptying out of the system. Therefore insoluble fibers allow an extended “full feeling” and help clear out unwanted content in the intestines.
Low Calorie Meals
Most fiber-rich foods can be seasoned and marinated to taste preferences. This allows these foods to be delicious, but healthy at the same time. Measure for dry rubs, spicy salts and different herbs vegetables and grains. Oatmeals and grains can be enhanced with honey or agave sweetener if necessary.
The following is a good example of a high fiber meal plan of about 1,400 calories (adjustments on the part can be made to fit your daily calorie needs):
-1 Cup cooked oatmeal (rolled or steel cut oats still have the shell intact, providing more fiber, do not use instant oats) -150 calories, 4 grams of fiber
-1/2 Cup blueberries: 40 calories, 2 g fiber
-1 Hard boiled eggs (for protein): 80 calories
-1 Orange: 60 calories, 3 g fiber
-hĺndfull almonds (about 20 almonds): 150 calories, 3 g fiber
-1 Can of tuna: 150 calories
-3 Cups mixed salad: 20 calories, 2 g fiber
-1/2 Cup low-fat plain yogurt mixed with 3/4 cup sliced ??fresh peaches: 120 calories, 2 g fiber
-3/4 Cup cooked brown rice: 160 calories, 2.5 grams of fiber
-1 Cup sautéed spinach with garlic: 60 calories, 4 g fiber
-4 Oz of broiled salmon: 250 calories
-1 Cool vanilla ice cream with 1 cup strawberries: 200 calories, 3 g fiber 5
Total Calories / Fiber: 1440 calories, 26 g fiber
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