25 Ways to Increase Dietary Fiber | Reader's Digest

25+ Ways to Increase Dietary Fiber

How to plant more "good carbs" into your diet by adding healthy fiber.

from Stealth Health

16. Make beans a part of at least one meal a day. They’re packed with fiber (15 grams in just a cup of black beans) and, since they come canned, so easy to use. Just rinse before using to remove excess sodium. Here are some tips for getting your beans:

  • Puree a can of cannelloni beans for a tasty dip. Add 2 cloves garlic and a tablespoon each of lemon juice and olive oil to the blender. Use as a dip for veggies and whole grain crackers.
  • Spread nonfat refried beans on a whole wheat burrito and sprinkle with chopped chicken and shredded cheese.
  • Use 1/2 cup black beans and salsa as a filling for your morning omelet.
  • Make a bean salad with canned black beans, fresh or frozen corn kernels, chopped cilantro, chopped onion, and chopped tomato. Drizzle with olive oil and a dash of vinegar, salt, and pepper.
  • Make your own special chili pizza. Top a prepared (whole wheat) pizza crust with some kidney beans, shredded cheese, and ground turkey cooked with chili flavorings.
  • Start serving edamame (soybeans) as a side dish. You’ll get 4 grams of fiber in 2/3 cup of the sweet legumes, not to mention the cancer-fighting phytonutrients inherent in soy.

17. Add pureed cauliflower to mashed potatoes. You won’t taste a difference, but you will get some extra fiber, say the nutrition twins, Tammy Lakatos Shames, R.D., and Lyssie Lakatos, R. D. The two are the authors of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever.

18. Have a beet salad for dinner. These bright red veggies have virtually no fat, no cholesterol, no sodium, quite a bit of potassium, and 2 grams of fiber. Try roasting whole, peeled beets for 45 minutes, chilling, then dicing into a summer salad.

19. Make rice pudding for dessert tonight. Only instead of white rice, use brown.

20. Snack on popcorn. The microwave variety works just fine, but we prefer air-popped popcorn without the oil. Each cup of popcorn delivers 1.2 grams of fiber.

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