8 High Fiber Foods You Should Eat More

Fiber is so important in our diet. Not only does it aid in digestion, regulate blood sugar and appetite, and reduce inflammation, but it may reduce risk of colon cancer while also ridding the body of excess hormones and cholesterol. The more fiber you can get into your diet, the better! It's also very important if you are prioritizing your protein intake to ensure things are moving through your digestive tract. A great goal is to get 25-35 grams of fiber per day.

Here are my top 8 foods to eat regularly to help you ensure you're getting adequate fiber in every day. And I'm linking 5 of my favorite recipes for each cateogry!

Beans

Berries

Oats

Broccoli

Avocado

Carrots

Almonds

Chia Seeds

Beans contain different amounts of fiber depending on the bean. Some of the best sources of fiber include chickpeas at 14.5 grams, lentils at 15.6 grams, and black beans at 15 grams.

Marinated Butter Beans

Lentil Tortilla Soup

Stewed Beans

Turmeric Rice & Beans

Soupy Tomato Beans

Berries also contain different amounts of fiber depending on the berry. Per 1 cup, blueberries have 3.6 grams, raspberries have 8 grams, strawberries have 8 grams of fiber.

Lemon Berry Chia Pudding

Simple Berry Cake

Triple Berry Kale Salad

Blueberry Crisp

No Bake Sticky Berry Bars

Oats contain 4 grams of fiber per 1/2 cup of raw oats.

Chocolate Chip Oat Bars

Strawberry Cheesecake Overnight Oats

Chocolate Sea Salt Granola

Peanut Butter Granola

Chocolate Peanut Butter Baked Oats

Broccoli contains 2.2 grams of fiber per one cup of raw broccoli.

Broccoli Salad with Bacon

Beef & Broccoli Cashew Stir Fry

Red Thai Beef Curry

Healthier Broccoli Cheddar Soup

Spaghetti Squash Noodle Bowls

Avocados container 13.5 grams of fiber per 1 avocado.

Greek Avocado Dip

Avocado Toast Three Ways

Shredded Beef Arepas

Honey Lime Chicken Wings w/ Creamy Avocado Dip

Summer Shrimp Salad

Carrots contain 2.8 grams of fiber per 100 grams (2 small/medium carrots).

Easy Roasted Carrots

Instant Pot Carrot Soup

Moroccan Carrot Salad

Carrot Cheesecake Crumb Muffins

Carrot Breakfast Carrot Cake

Almonds contain 3.5 grams of fiber per 1 ounce serving.

Peppermint Patty Almond Butter

Almond Butter Blondies

Almond Joy Bars

Almond Butter Granola

Almond Butter Chocolate Cups

Chia seeds contain 10 grams of fiber per 1 ounce serving.

Peanut Butter & Jelly Smoothie Bowl

Citrus Yogurt Chia Bowls

Overnight Chocolate Coffee Chia Pudding

Pumpkin Pie Chia Pudding

Chocolate Dip Caramel Nut Bars

The post 8 High Fiber Foods You Should Eat More appeared first on PaleOMG.

Frequently Asked Questions

What is the 85/15 rule in paleo?

Do you feel like your paleo diet isn't quite cutting it? You're not the only one. This is why so many people have adopted 85/15, the rule of paleo--the idea that you should aim for 85 percent clean eating unless your fitness level or your competitions are high.

This means that even if you indulge in food that isn't strictly paleo, it doesn't mean that your efforts up to now have been lost. Healthy indulgences are only 15% of the overall balance, so you won't get off-track with your healthy lifestyle.

It's easy to get sidetracked by a diet. This rule helps to ensure that slips don't derail your fitness journey. It's for everyone, no matter how advanced they are in their fitness or wellness.

While the 85/15 rule may not be part or the traditional paleo guidelines for eating, as long as your commitment is maintained throughout the week, and you eat mostly whole foods, this can help you to be more flexible over time.

How can you make the Paleo Diet work for you?

Uncovering the secrets of success with the Paleo Diet isn't a challenge you have to face alone. With the right guidance you can easily achieve a healthier lifestyle, and feel better than ever.

Experimenting with new foods, discovering what ingredients are truly beneficial for your body, and understanding how your current habits may be holding you back from optimal health can all be made simple and effective with helpful tips from experts in the Paleo field.

The Paleo Diet is an exciting way to live. You may be able to explore different ideas and make small adjustments over time to help you live a better life.

It is possible to start by learning about the nutrients in foods that can improve energy, digestion as well as mental clarity and physical function - all important components of good health. You can be motivated by learning about which nutrition choices are best for you.

Achieving balance through consistency involves understanding moderation in portions and being mindful of when enough is enough without guilt. You can't just change your habits, but you can also create new lasting ones. Changing meals to reflect your strengths will increase satisfaction.

You cannot underestimate the transformative power that real nutritional benefits can have on your body. The power of taking control of what goes into your body is immense. So take control now and see why the Paleo Diet makes sense!

What are the Paleo-friendly benefits?

The Paleo diet has numerous potential health benefits, focusing on eating whole, unprocessed foods. These include:

• Better digestion: Healthy digestion is possible by eating nutritious, fibre-rich foods.
• Reduce inflammation: It is possible to avoid refined and processed foods.
• Balanced blood sugar: Consuming low-glycemic food helps stabilize blood sugar and reduce the desire for sugary snacks.
• You will have more energy: Eaten nutrient dense foods can help increase your energy levels.
• Paleo diets can improve mental clarity. They can also help focus and increase cognitive function.
• Weight loss: Eating a Paleo diet can help promote weight loss, as it is low in calories and fibre.
• Better cardiovascular health: Eat lean proteins, healthy oils, and lots of fruits and veggies to lower your risk of developing heart disease.
• You have a lower risk of developing chronic illnesses by eating a healthy diet.

What fruits are Paleo-friendly?

Fabulous! The Paleo Diet is an excellent place to start a health and nutrition journey. Paleo is about adapting your diet and eating foods that were available in pre-agricultural times, such as lean meats, seafood, fruits, vegetables, nuts, seeds, and legumes.

This method of eating reduces inflammation by eliminating processed foods, added sugars, as well as processed vegetable oils which can cause severe damage to the body. These things can be thrown out and you will find delicious whole foods rich in nutrients that will improve your health.

Paleo diets include fruits because they contain vitamins and minerals like Vitamin C (oranges, strawberries), and manganese (bananas). Apples, pears and melons, as well as papayas, mangoes, melons and limes, are all other fruits. All fruits are rich in antioxidants to ensure optimal performance.

In addition to adding fiber-rich fruits to meals and snacks every now and again throughout the day it's a good idea to try out different fruits in smoothies or treats made with dates or other dried fruit if you don't desire sugary desserts.

Making sure you eat enough nutrient rich fruits can help to curb your cravings and infuse your body with powerful antioxidants that will keep it healthy. You get energy from fruit without them weighing you down. Get creative by combining fruits into your meals throughout the day.

Is peanut Butter allowed on the Paleo plan?

From blog comments to dinner parties and debates, the most common question surrounding Paleo is "Is peanut butter allowed?" Many passionately argue for or against its inclusion in healthy snacks.

To answer this question, you need to know what Paleo is. There is no standard for what a Paleo diet should look like, but many people will only eat foods that are naturally found in the natural world. Peanuts can be considered a legume but not technically a nut. This means that peanuts and peanut butter are generally acceptable for Paleo diets.

However, while some scientific evidence exists explaining why peanut consumption may last on the Paleo diet, there are additional aspects to consider. For example, peanuts have been found to contain high quantities of lectins which can cause inflammation in the body or disrupt digestion if excessive amounts are consumed. Certain options, such as natural peanut oil and peanut butter that isn't added sugar or oil, might also be considered ideal in terms of nutrient profiles. However, it is important to avoid other brands that are full of additives.

It appears that peanut butter and peanuts can be enjoyed with moderation, which is a standard way to follow a Paleo lifestyle.

Is it possible to eat popcorn when following the Paleo lifestyle?

It's crucial to understand the Paleo diet and make informed choices about which snacks and meals are best suited for the plan. One of the popular food items that can be confusing to include is popcorn. Can you eat popcorn if you are following a Paleo diet

The simple answer is: although it's made from corn (a vegetable that doesn’t comply with Paleo guidelines), it isn’t inherently unhealthy. Traditional popcorn is not recommended if you are strictly following Paleo guidelines. This is because of the high-carb count.

That said, some alternatives are allowed in this style of eating plan. Coconut milk popsicles, for example, can satisfy your desire for salty and crunchy treats without impacting your nutritional balance. Or, if you love making your snacks at home, almond flour or cauliflower crackers can hit the spot!

You should always read the labels and ingredients before you buy packaged food, no matter what kind of snack you choose. That way, you won't compromise on your nutrition goals by consuming something with added sugar or refined carbohydrates.

You should explore all options when choosing snacks that you can eat on the Paleo diet, including popcorn! This will help you find the perfect snack to fit in your daily meals.

Statistics

• Eaton and Konner, for example, wrote a 1988 book, The Paleolithic Prescription with Marjorie Shostak, and it described a diet that is 65% plant-based. (en.wikipedia.org)
• (3) The paleo diet eliminates dairy because its advocates say many people are lactose intolerant and because eating dairy has been associated with Crohn's disease, among other claims, according to a popular paleo diet website. (everydayhealth.com)
• It's up to you to decide to what extent you want to follow those guidelines, but if you follow them 100%, you can be assured that you are eating the best food for your body and greatly investing in your long-term health and well-being. (paleoleap.com)
• As we learn more about the Paleolithic age, we discover that those who lived during it ate a plant-based diet, with merely an estimated 3%Trusted Source of their diet coming from animal-based foods. (medicalnewstoday.com)
• Dark chocolate: Choose one that has 70% or higher cocoa content. (healthline.com)

External Links

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• The Place for Dairy in Paleo Diets


• Paleo Leap

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• The Nutrition Source Chan School of Public Health


• Harvard T.H. Chan School of Public Health

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• Home


• Loren Cordain, Ph.D.

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• European Journal of Clinical Nutrition: Metabolic and physiological effects of eating a hunter/gatherer-type diet in type 2.

How To

What are some of the best foods that you can eat when following a paleo diet.

Since the beginning of time, humans have foraged for food. Raw, unprocessed foods and natural ingredients have proven to be beneficial to our mental and physical well-being. This is why the paleo diet has experienced a resurgence in popularity.

Paleo is all about making the right food decisions. Unfortunately, there are many choices. You're searching for healthy options that will nourish your body while keeping you satisfied? Then read on to find out the best paleo foods.

Nuts are rich in protein, healthy fats and minerals such as iron and magnesium. They can be used to make snacks or add to recipes like power bowls and salads. This is also true for seeds like hemp, sesame and chia. These are rich in vitamins and minerals, especially omega 3.

Organic meat is a popular choice for paleo diets because of its high concentration of vitamins B, which are necessary for energy metabolism and general well-being. It's also beneficial to eat wild seafood, as these species are more nutritious than those raised on farms.

There are many options when it is comes to vegetables and fruits. Many dark green leafy vegetables, such as spinach, kale and broccoli, are very nutrient dense. Grapes, oranges, blueberries and blueberries provide essential antioxidants to help balance harmful toxins in our environment.

Fermented foods such as sauerkraut, kimchi, and kefir are also encouraged on the paleo diet. These foods are rich probiotics that balance the gut microbiome. They aid in digestion and promote a healthy immune response.

Remember that although sugar is forbidden on the Paleo diet, natural sweeteners such as honey and maple syrup may be acceptable.

Resources:

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Paleo friendly banana blueberry coffee cake muffins with a grain free and dairy free streusel topping! Have one freshly baked or make them ahead of time and

[TAG279] How whites are your pearly whites?   Were your teeth naturally straight, or did you need braces?  Is your mouth the picture […] The post CAVITIES AND YOUR GUT

[TAG280] The Paleo diet is a diet that advocates believe mirrors the diet that humans had during the Paleolithic era. This diet also is known as the stone-age ..

[TAG281] When I tell you this 5 Minute Prep Instant Pot Taco Soup will save your tush on a weeknight, I am in no way joking. Make it! I’ve been really focused on moving

[TAG282] Having any chronic illness lasting beyond a few weeks can feel isolating at best. As time marches on, things can feel hopeless.  Here are Four Painful Truths

[TAG283] If you want to breeze right past apple and pumpkin this holiday season, these White Chocolate Peppermint Crunch Cookies are right up your alley! I was recently

[TAG284] Not even one iota of you will be missing regular buns with these Grain Free Cheeseburger Sliders. They are every bit as scrumptious as you imagine and without

[TAG285] This Grain Free Mushroom Marsala Pizza might be the best thing to hit your taste buds and that’s an understatement!  I love mushrooms and I love pizza, but I

[TAG286] Working on hitting protein goals?  Don’t forget about condiments! This Protein Packed Salad Dressing has almost 4 grams of protein per 2 tablespoon serving! If

[TAG287] Bake ahead and grab a slice during busy mornings, this Gluten Free Chocolate Peanut Butter Protein Bread is a great protein-packed snack on the go!   Ok, I’m

[TAG288] Shopping for safer skincare can be complicated and expensive. In this Clean Cosmetics Drugstore Edition post, I show you how to save on a few items so you can

[TAG289] If you’re a fan of the one pot wonder, this No Boil Gluten Free Ravioli Lasagna is going to rock your world. No need to cook the meat or boil the ravioli ahead

[TAG290] When I tell you that this Protein Rich Crustless Quiche might be one of my new favorite meals for any time of day, I mean it! Savory and filling plus 16 grams

[TAG291] Las Vegas is called the entertainment capital of the world because it has an endless list of things to do at any time of day. This is why it is a popular

[TAG292] Vein treatment is used to treat varicose veins, spider veins, and other types of abnormal dilations. The purpose of vein treatment is to reduce the appearance

[TAG293] You’ve probably heard of CBD a lot. The name has become practically synonymous with the cannabis plant. But that’s not all there is to cannabis and its

[TAG294] Depression is a severe and debilitating mental health disorder that affects people of all genders. Still, men may be particularly susceptible to certain risk

[TAG295] Getting older usually indicates that you may experience more health-related issues. No one enjoys seeing their hair turn gray, getting more wrinkles, and

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These paleo banana muffins are tender and perfectly moist, filled with toasty butter pecan flavor but grain free, dairy free and refined sugar free! Enjoy

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These chewy Paleo Pumpkin Snickerdoodles couldn’t be easier to make! Perfect for the holidays or anytime you crave a sweet, soft, pumpkin spiced cinnamon sugar

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These mini banana muffins are easy to make and so tasty! They’re grain free and paleo made with good for you ingredients like bananas, eggs, almond flour and

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This Garlic Butter Salmon is an easy one pan meal you’ll want on repeat! Tender flaky salmon, crispy potatoes and charred brussels sprouts with a vibrant lemon

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These paleo and vegan iced gingerbread cookies have a chewy, oatmeal cookie like texture, the best sweet warm spice blend and are easy to make! Perfect for the

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These soft dreamy Paleo vanilla macadamia cookies are packed sweet vanilla flavor and crunchy toasty macadamia nuts. Gluten free, grain free, refined sugar

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These grain free peppermint mocha cookies are crisp outside and chewy inside, just like a brownie! They have the perfect amount of peppermint and rich mocha

[TAG303] I did it. I accidentally made adult hamburger helper. Well, I guess hamburger helper was always for all ages. It didn’t discriminate. But it was something I

[TAG304] When someone says something mean to you, it’s very easy to get defensive and quickly jump to getting angry. But what if you listened to that comment for a

[TAG305] Happy Sunday!! I have a new weekly dinner menu coming your way! And something I wanted to share was my new love for the Milkstreet Tuesday Nights cookbook. I

[TAG306] I went back and forth about putting the word “healthier” in the title of this recipe since healthy is a very subjective word. My healthy is not your healthy,

[TAG307] The Autoimmune Protocol, or AIP, is a science-based diet and lifestyle intervention for autoimmune disease and other chronic illnesses driven by immune

[TAG308] Of all of my cake recipes, this is my favorite so far.  The cake flavor and texture is fabulous and what better (or more classic) way to top a vanilla cake

[TAG309] My autoimmune disease symptoms started with puberty—fatigue, chronic constipation, migraines, steady and unrelenting weight gain that didn’t scale with my high

[TAG310] If you are thinking about a Paleo diet, you may be wondering how many carbs you should be eating. While it is true that a diet that eliminates carbs..

[TAG311] Recipes for quick weeknight meals are so essential when following the Paleo diet.  Knowing what you can quickly whip up when you get home late from work