Want to peel off pounds but can’t handle the hunger? Study after study shows that not only does fiber help lower your risk of cancer, heart attack, and high blood pressure, but it also keeps you full and helps you decrease the total amount of calories you consume every day.
At Breakfast
Spice up your eggs. One-third of a cup of chopped onion and one clove of garlic will add 1 g of fiber to scrambled eggs. Or fold the eggs omelette-style over 1/2 cup of cooked broccoli for an additional 2 g.
Drop a whole orange into the blender to flavor your morning smoothie. One peeled orange has nearly 3 g more fiber than even the pulpiest orange juice.
Fill your juice glass with nectar instead of a watery juice from concentrate. Nectar is apricot, peach, pear, or papaya juice, mixed with fiber-rich pulp. It packs more than 1 g of fiber per 8-ounce glass.
Heat up a bowl of oat bran instead of oatmeal; it has nearly 2 g more fiber. Add even more flavor and fiber by stirring in 1/4 cup of raisins or chopped dates before nuking it.
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Sprinkle ground flaxseed over your favorite cold cereal, or stir a few spoonfuls into a cup of yogurt. Two tablespoons equals close to an extra 2 g fiber.
Grab an Asian pear. Similar in taste to other pears, the red-colored Asian variety has an apple-like crispness and shape, and it delivers significantly more fiber – 4 g per pear.
Buy spreadable fiber, like almond butter, for your whole-wheat toast. Two tablespoons adds 2 g of fiber, along with a healthy dose of heart-protecting fats and vitamins like E.
Whip up a pack of hot-chocolate mix instead of that second cup of coffee. Most instant-cocoa mixes have as much as 3 g of fiber per cup.
At Lunch
Don’t like whole wheat? Make your sandwiches with rye bread. One slice has almost 2 g fiber – twice the amount found in white bread.
Opt for burritos instead of tacos. Flour tortillas have more fiber than taco shells. Even better, make the burrito whole wheat for still more fiber per serving. Now, order that burrito with meat and beans instead of meat alone. Half a cup of beans adds 6 g of fiber to your meal.
Stow some microwavable soup in your desk for when you need to work through lunch. Lentil, chili with beans, ham and bean, and black bean each have between 6 and 10 g of fiber per cup.
Shower your pizza with oregano or basil. A teaspoon of either spice adds 1 g of fiber. Order it with mushrooms and you’ll get 1 g more.
Build your burger with a sesame-seed bun instead of the plain variety. Sesame seeds add 1/2 g of fiber per burger.
Order your dog with sauerkraut. Every 1/4 cup you pile on adds close to 1 g of fiber to your frank.
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