Dr. Jamie McManus M.D., FAAFP Chairman, Medical Affairs, Health Sciences and Education at Shaklee authored this story.
Fiber is important for everyone of any age with benefits such as helping lower cholesterol and maintaining a healthier blood sugar level. Moreover, fiber helps with satiety which is an important fact for women over 40 who are struggling to get their weight to where they want it to be! Adding in high-fiber foods is one of the best strategies with achieving that weight loss you are looking for. A fiber-rich diet also reduces your risk of intestinal cancers which increase in frequency as we get into our 40s, 50s, and beyond.
What are the most common high-fiber foods that people lack in their diet?
Almost all fruits and veggies contain fiber and should be added to your diet, but some of the best sources are beans, broccoli, and berries—we shall call them the 3 B’s!
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Beans and legumes
These are not only fiber-rich (lentils have 13 grams fiber per cup) but are also an excellent source of plant protein.
Broccoli
This is a superfood for sure–and may be one of the most nutrient dense foods on the planet. Broccoli (along with cauliflower and brussel sprouts) are cruciferous vegetables that provide impressive amounts of antioxidants like vitamin C, iron, vitamin K, folate and potassium. They're very low in calories!
Berries
Berries are loaded with antioxidants, fiber, and again low in calories which makes them nutrient dense. Raspberries have 6 grams of fiber per cup. Strawberries have a little less and blackberries have about 7 to 8 grams. Eat berries for breakfast, lentil soup for lunch, and a big serving of broccoli for dinner and you are going to be improving the quality of your diet as well as upping your fiber intake.
Other high-fiber foods include avocados, carrots, apples, and of course whole grains. With grains, look at the label to make sure whole grains (or whole wheat) are the first ingredient and that the bread has at least 3 g fiber per slice.
Ultimately, the hardest aspect of dieting is being hungry–and you should know that fiber is your secret weapon! High-fiber foods help fill you up (with lower calories). And because fiber slows down the transit time in your gut, you feel full longer so you can avoid the urge to eat those pesky snack foods like chips and crackers.
