5 Fiber Foods You Can't Live Without

Katie Ferraro, MPH, RD, CDE

August 18, 2015

More often than not, sound nutrition advice is about what to eat less of—less saturated fat, sodium and calories, for example. The exception to this rule? Dietary fiber. 

Dietary fiber is a component in plant foods that is linked to a wide range of improved health outcomes, including lower cholesterol, better blood sugar regulation, improved gut health, greater satiety and lower rates of certain types of cancer. It is found naturally in the plant foods that should comprise the bulk of a healthy diet. 

The typical American eats only about half of the recommended amount of fiber each day. A good rule of thumb is to aim for 30 grams of fiber per day in your diet. Here are five great fiber foods to set you on your way: 

Legumes 

Nothing is trendier than plant-based protein and legumes, which includes dried peas and beans, are leading the way. In addition to packing some serious dietary fiber, legumes also contain protein—a combination that helps you feel full for longer periods of time, making them a great addition to your meal plan, vegetarian or otherwise. 

Canned beans are an especially affordable and convenient way to get your legumes. Try subbing pinto beans for meat in your next batch of chili, add black beans to your burritos or canned beans to your salads, or whip up a batch of lentil soup. If you’re concerned about sodium, rinse them under running water first. This will eliminate about 30 percent of the sodium. The fiber in legumes ranges from 5 to 8 grams per half-cup serving. 

Berries 

While fruits and vegetables both contain fiber, fruit generally has more fiber per serving than do vegetables. One cup of berries, for example, contains 4 to 10 grams of fiber. Blackberries and raspberries have 8 grams fiber per cup, while elderberries top the chart with 10 grams per 1-cup serving. 

Bran 

There are many different types of grains that contain bran. Oat bran, for example, contains soluble fiber, which helps lower bad cholesterol levels. The bran found in corn, wheat and rice is largely insoluble fiber, which can help fight constipation. High-fiber cereals often include bran in their ingredients, or you can sprinkle it on fruit and yogurt parfaits or add into casseroles or baked goods. One ounce of wheat and oat bran yields 12 grams of fiber, whereas raw corn bran packs 22 grams of fiber per ounce. 

Pears 

When it comes to fiber, pears are tough to beat. Whereas many fruits contain 2 to 3 grams of fiber per serving, pears contain two to three times that much. A large pear has 7 grams of fiber, while a large Asian pear contains 10 grams. Stick with fresh pears, as canned pears usually have added sugars and less fiber (because fiber degrades over time and is generally lost during the canning process). 

Peas 

Fresh green peas, dried peas and even pea-based snack foods can help propel you toward your daily fiber goals. One-half cup of cooked frozen green peas contains 7 grams of fiber. Black-eyed peas pack 6 grams per half-cup, and even green-pea powder is popping up with 4 grams fiber and 4 grams protein per 1 ½-tablespoon serving. 

How to replace the liquids you're sweating out

How to Stay Hydrated

Drink Up!

How to replace the liquids you're sweating out

Sweating like a pig? That's nothing: Humans sweat more than any other mammal, causing us to lose the water and electrolytes crucial for optimal performance. Why are electrolytes so important? These minerals, found in your blood and other body fluids, regulate your hydration, blood PH, and critical muscle and nerve functions.  

You can stay on top of your game by drinking the right liquids at the right time. 

Before your workout: Start drinking water at least 15 minutes prior to any activity.  

During: Try to down 8 ounces of water for every 20 minutes you exercise.  

After: Weigh yourself before and after a workout, and subtract the weight of any water you drank while exercising. For every pound you’ve lost during a workout, drink 16 ounces of water. Then remember that guideline for your next workout. So if you're 2 pounds lighter after an hour-long run, drink 32 ounces more before or during your next run. 

Are You Sweating Too Much?

If the difference between your before and after body weights is 2 percent (for example, 3.5 pounds for a 175-pound man), your athletic performance suffered. More than 2 percent means there could be potential health risks, including elevated heart rate and body temperature.

Hit the Bathroom

An easy way to see if you're drinking enough is to use the urine test. The clearer, the better. If your pee looks more like iced tea than lemonade, you’re dehydrated. 

What to Drink

Water's best for most workouts, but if you're really sweating—working out for longer than 30 minutes, usually—a sports drink may be your best bet. These drinks offer potassium, sodium, and other electrolytes to replenish the minerals lost through sweat. And the carbohydrate concentration in sports drinks allows them to be absorbed by the body up to 30 percent faster than water, meaning your energy is restored quicker than with plain H2O.  

Whatever you drink, take it cold and in frequent, small amounts. This proven strategy guarantees your fluids will be absorbed in less time—leaving you energized and well hydrated.

The Two Most Important Things You Can Do Before a Workout

Thanks to Kelley Vargo, ACE Health Coach, for this important information.

There is a ton of information out there addressing things like training, supplementation and best practices, in terms of what you should do before a workout. It can be overwhelming trying to sift through it all and figure out what works best for you. Each of us has unique needs and what works for me may not work for you. Here’s what the latest research says about two of the most important things you can do before a workout: hydration and fuel. 

Hydrate: Did you now that performance decrements can be apparent with just a 1 percent loss of body fluid? As a result, going into a workout dehydrated decreases your time to exhaustion and inhibits performance. As the percent of water loss increases, the severity of symptoms increases and time to exhaustion decreases. Water is necessary for a number of bodily functions, including thermo-regulation. Make it a point to stay hydrated before you head out for your next training bout. 

Fuel: There is a long-standing debate about whether it’s best to perform cardio after a fast or after fueling. Although fasted cardio can help tap into fat stores, this doesn’t necessarily translate into the best or most intense workout. If you think about it from a physiology standpoint, the body’s main source of energy is carbohydrate, which it can use during high-intensity exercise because it requires less oxygen to metabolize. Training at greater intensities helps increase post-exercise oxygen consumption, which makes it possible to continue to burn fat beyond a workout. Conversely, when you exercise at lower intensities (using fat as a fuel source), your body will not be able to burn energy at the same rate as it did when exercising using carbohydrates as the primary fuel source. What are the best fuel sources to consume before a strenuous session? Simple carbohydrates are quickly digested and absorbed into the muscles via the bloodstream. This provides the muscles with energy, which allows you to train harder, faster and longer. Fruits and liquid carbohydrate solutions are both good options that can allow you to go into a workout feeling fueled, but not overly full. The next question to answer is how much fuel you need and how soon before a workout you should consume it. This will be different for every person. Some people can eat right before exercising, while others need more time to digest their food. And how much food you need will depend on the duration and intensity of your workout. Figure out what works best for you and always be sure to drink enough water before your workouts.

Top 10 Belly Fat Burning Foods

 1. Oatmeal

 2. Almonds

 3. Olive oil

 4. Eggs

 5. Whey Protein

 6. Berries

 7. Lean meats

 8. Whole grains

 9. Peanut butter

10. Green veggies

Quick Cure For Your Food Cravings