Eating a diet higher in fiber is easier then you think! There are many delicious foods that have a high fiber content that can be incorporated into your diet. This is your chance to go wild and try something new, break away from your regular favorites and experiment. Here are five foods that you probably have heard of but were afraid to try. Don’t be afraid, as they really do taste good and are a great source of fiber, among other important nutrients.
One cup of cooked quinoa will supply you with 7g of dietary fiber and 14g of protein. Quinoa, unlike other grains is considered a complete protein, so not only is it a good source of fiber, it is a great vegetarian protein source as well. Quinoa is cooked similarly to rice. It can be used a high fiber breakfast cereal type of food or a substitute for rice or couscous in recipes. Its slightly nutty flavor makes it a delicious alternative to other grains.
- Asian Pears
Commonly called apple pears, Chinese pears or Japanese pears, this fruit is a cousin to the pear that we normally find in the grocery store yet it has characteristics of an apple. The typical medium sized Asian pear contains only 50 calories and 4g of fiber. These pears will be crisp, juicy, and taste slightly sweet with some tartness near the core. They are not as soft as regular pears and do not bruise as easily, making them more appealing to the eye.
With the popularity of Japanese food, the soybean has increased in popularity in the United States. They can be eaten straight from the pod as a tasty snack or the beans can be made into a dip or added to almost any type of recipe. Soybeans contain only 107 calories per 3.5oz serving and give you 12g of protein and 6g of fiber. Kids love to eat this high fiber treat right from the pods and they can be served hot or cold. Some companies have marketed their packages of edamame using favorite children’s characters. If it’s good enough for Dora and Boots then your children should definitely try them!
- Passion Fruit
Because of its look, most people often stray from this fruit at the grocery store. The passion fruit has a wrinkled purplish-brown skin that contains inside orange colored, flesh-covered seeds, similar to a pomegranate. Not only is this exotic fruit a great source of fiber, it is also an excellent source of vitamin A and C and all for just 16 calories per passion fruit. It is usually eaten fresh but can be cooked to make jams, jellies, sauces and pastry fillings. The fruit is usually cut in half and the fleshy pulp and seeds on the inside are eaten. It tastes similar to guava.
- Flax Seeds
This high fiber seed also offers an abundance of the important omega-3 fatty acids to your diet. Whole, ground, as well as flaxseed oil, are easily available. Flax seeds are slightly larger then sesame seeds and are darker in color. While whole flax seeds have a nutty soft crunch to them, the nutrients supplied by grounding flax seeds make them more easily absorbed by the body. A mere 2 tablespoons of flax seeds will supply you with 15.2% of the daily values for fiber. Flax seeds can be made into flour as a high fiber alternative to white flour or used in addition to your regular flour for baking delicious treats.