Chowing down on fibre-enriched foods such as yogurt, soy milk, and breakfast bars might seem like an easy way to hit your nutritional goals, but it may not help you lose weight.
A new study published in the Journal of the Academy of Nutrition found that eating bars with added fibre for breakfast does not decrease hunger, food cravings, or food consumption throughout the day. Previous research from the same team found that oatmeal and fruit is more filling than a beverage with the same amount of fiber.
To get your recommended daily allowance of 25 grams of fibre (while watching your waistline), make sure these fibre-rich foods are on your plate:
Fibre from bran (the outer layer of grains) is best at curbing hunger. To get your fill, start your mornings with one of the healthiest cereals (it should have at least five grams of fibre per serving), or go halfsies, mixing your usual cereal with a bran-packed variety. Swap white pasta for whole wheat and white rice for brown. Every cup of those little grains contains 3.5 grams of fibre.
Beans and legumes
If you aren’t used to mowing down on these guys, it’s best for your tummy—and the air around you—if you introduce them into your diet slowly. Try tossing chickpeas or edamame into your salad or black beans and lentils (both pack about 15 grams of fibre per cup!) into your soup. Don’t forget: beans and legumes are also protein powerhouses.
Serve up a fibre -packed salad. Spinach, topped with veggies like avocado, corn, and artichoke hearts, can get you more than halfway to your fibre goals. Also, make your mealtime sides veggie ones: Just one cup of split peas boasts 16.3 grams of fibre.
While all nuts will score you some fibre, just a handful of almonds will get you 4 grams closer to your fibre goals. Put some in a baggie before work and nosh on them throughout the day.
Start your morning with your favorite fruits and berries. One cup of raspberries will score you about a third of your daily fibre needs. Or if you’re a dessert girl with a sweet tooth, replace your treats with a piece of fruit. A medium-size pear has about 5.5 grams of fibre.