How would you like to eat more and still lose weight?!? The secret to losing weight and eating more is FIBER….
When it comes to staving off hunger pangs and being good to your digestive health…fiber’s your friend. Possibly, your best friend. In addition, studies have posited that in conjunction with a healthy diet “fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation.”
However, while it’s recommended that women eat at least 25 grams of fiber and men eat at least 38 grams of fiber a day, the average American eats a paltry 10–15 grams.
What is fiber?
Fiber refers to any carbohydrate that your body can’t digest and it’s found in all plants from berries to beans and it comes it two types: soluble and insoluble. According to the National Institute of Medicine:
- Soluble fiber attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower cholesterol, but the effect on heart disease is not known.
- Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.
When increasing your fiber intake, we recommend you do it slowly…otherwise you may run into some gaseous issues. We’ve put together some recipes to help you do just that. Here are 12 high-fiber recipes (those with at least a 10:1 carb-to-fiber ratio) that we think you’ll love.
Mexican Tofu Breakfast Scramble (14 grams)
Tofu takes on the flavor and texture of scrambled eggs in this yummy breakfast dish. It’s loaded with veggies and topped with avocado and fresh salsa. You’ll be pleasantly surprised by how hearty the portion is! Get the recipe.
Irish Stew (9 grams)
This delicious Irish stew is very easy to prepare. Parsnips, leeks and cabbage give it a surprising amount of fiber, and it also has 23 grams of protein per serving. Get the recipe.
Turkey Avocado Wrap (9 grams)
This is not your average turkey wrap. Crunchy cabbage slaw and creamy white beans mashed with avocado are the real stars, wrapped in a hearty lavash flatbread. Get the recipe.
Black Bean and Veggie Tostadas (11 grams)
Top a baked whole wheat tostada with black beans and other veggies to get a filling, fiber-packed meal! Substitute pinto or kidney beans if you prefer them. Get the recipe.
Looking for more Healthy & Easy to make recipes? Then you’ll want to check out FIXATE – 101 Personal Recipes by Autumn Calabrese.
Autumn Calabrese is the creator of the popular workouts 21 Day Fix and the 21 Day Fix Extreme, which combine easy to make, portion sized meals with simple to follow workouts. By following Autumn’s workout programs, people have lost up to 15 pounds in only 21 Days!… And others continued using her weight loss system to lose over 50 pounds!
Fixate will teach you how to make healthy, delicious meals that fit into your busy lifestyle. And every recipe includes container equivalents to use with 21 Day Fix, as well as nutritional information you can use with any Beachbody fitness program.
Inside Fixate you’ll find a section for every possible meal you can imagine: simple breakfasts, on-the-go lunches, sit down dinners, soups, salads, as well as healthy snacks like kale chips and protein bars.
Autumn insisted that all the “on-the-go” lunch recipes be easy and fast for working moms. “I based all of the lunches off leftovers from dinner and even breakfast,” she reveals. “I turned them into delicious, easy-to-make lunch recipes.” Autumn adds, “I also included a few of my favorite Shakeology recipes—even some Fix-approved skinny cocktails.”
And then there’s the desserts. “I have a big sweet tooth so I was really pleased with them,” she says. “I especially love the brownies (made with chick peas), peanut butter cookies and cake recipes, and the desserts are all gluten-free so absolutely everyone can enjoy them.”