27 Fiber-Rich Foods You Should Eat to Fight Cravings

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Fiber is a buzzword. As we all know, some of the easiest places to find it are in corn, white beans, black beans (most beans really), whole-wheat pasta or bread, brown rice, edamame, lentils, and oatmeal… which translated in the Paleo world equates to no bueno.

What are the Paleo peeps to do? Before you start going into panic mode, calm down. There are many sources of fiber outside of these Paleo no-nos for you to gnaw on that are Paleo-friendly, help keep your digestive tract… on track, and keep you full!

First, let’s talk about fiber. It is suggested that we all get 25 grams of fiber a day on a 2,000-calorie diet. Why is it good for us? First of all, it kicks our cravings. Pair this with generous water intake throughout the day, and you are on your way to stopping those late night snack attacks for good.

Both are important for health, digestion, and disease prevention. But what’s the difference?

Insoluble fiber is found in the skins and seeds of fruit and veggies. This is the fiber that adds bulk to stool and helps food pass through the stomach and intestines more quickly.

Five benefits of insoluble fiber are:

• Lowers LDL cholesterol
• Lowers blood sugar levels
• Protects you from heart disease
• Aids in weight loss
• Helps with healthy bowel movements

Soluble fiber attracts water and turns to gel during digestion.

Two benefits of soluble fiber are:

• Guards against constipation and diarrhea
• Reduces the risk of colon cancer and diabetes

Now you’re asking, “What are the best things I can integrate into my diet on a daily basis so I can hit my daily fiber goal?” After looking at a comprehensive list of many fiber-rich foods, we’ve ranked the top 27 of total fiber for the Paleo dieters out there.

Some might just surprise you. Also, make sure you pay attention to their insoluble fiber, soluble fiber, and total fiber per serving.

If you don’t take away anything else after this long ramble advocating fiber, I do hope that this stuck with you: Paleo die-hards can indeed eat fiber-rich foods and not only rely on supplements. This list is proof of that.

1. Beetroot

Topping this list off is beetroot! Are you surprised? This colorful veggie is easy to put in salads, roast for side dishes, or even flavor a refreshing juice.

Insoluble Fiber: 5.4g
Soluble Fiber: 2.4g
Total: 7.8g
Serving: ½ cup

2. Green Plantain

Have you ever had fried plantains? If you haven’t, you should! All you need is coconut oil, a pinch of salt, and plantains. Cut into slices, give them a little squish with your spatula, and give those babies a fry until they are golden brown.

Insoluble Fiber: 0.2g
Soluble Fiber: 5.8g
Total: 6.8g
Serving: 100g

3. Apple

This is an easy one. The versatile apple can be baked in desserts, accompany entrees, or just grabbed and eaten on the go. It’s an easy source of fiber!

Insoluble Fiber: 4.2g
Soluble Fiber: 1.5g
Total: 5.7g
Serving: 1 medium

4. Turnips

Turnips might make you raise an eyebrow, but they are actually pretty easy. All you have to do is roast, sautée, mash, or stick them in a soup. Easy!

Insoluble Fiber: 3.1g
Soluble Fiber: 1.7g
Total: 4.8g
Serving: ½ cup

5. Figs

Figs can be elegant or they can be casual. Create a fancy dessert by searing a peach with your figs. Add a delicious balsamic glaze, some tangy crème fraîche, and you’re golden.

Insoluble Fiber: 3.0g
Soluble Fiber: 2.3g
Total: 5.3g
Serving: 3 small

6. Orange

Another fruity classic. Eat oranges with breakfast or go wild and make a yummy marmalade out of them.

Insoluble Fiber: 1.8g
Soluble Fiber: 2.6g
Total: 4.4g
Serving: 1 medium

7. Parsnips

Parsnips are another underutilized treat. This is a veggie that is easy to bake or roast, and really meshes well with many flavors. An easy idea is making baked parsnip fries with rosemary. Just mix the parsnips with oil, rosemary, garlic, salt, and pepper, then bake at 450°F for 10-15 minutes. Season with cumin. Done.

Insoluble Fiber: 4.0g
Soluble Fiber: 0.4g
Total: 4.4g
Serving: 1 cup

8. Raspberries

It’s easy to get lost in a handful of this delicious taste of nature’s candy. They are also easy to add in a long list of desserts – but I’m sure you already know that.

Insoluble Fiber: 3.8g
Soluble Fiber: 0.4g
Total: 4.2g
Serving: ½ cup

9. Spinach

Spinach is great for so many things. Add it into omelets, stews, salads, side dishes, main meals, cauliflower pizza – the list goes on. Spinach can do just about anything.

Insoluble Fiber: 3.5g
Soluble Fiber: 0.6g
Total: 4.1g
Serving: 100g

10. Okra

A Southern classic! Many know okra as being fried, but its gooey center is great as a thickening agent. Use it in paleo gumbo to see what I’m talking about. Okra can also be pickled or grilled.

Insoluble Fiber: 3.1g
Soluble Fiber: 1.0g
Total: 4.0g
Serving: ½ cup

11. Blackberries

Like raspberries, blackberries can be used in crumbles, jams, paleo pies, fruit salads, and many more tangy treats.

Insoluble Fiber: 0.7g
Soluble Fiber: 3.1g
Total: 3.8g
Serving: ½ cup

12. Brussels Sprouts

One of my personal favorite veggies. Obviously Brussels sprouts are known to be paired with bacon, but they can also be roasted with grapes or pecans! Serve them with a maple-glazed salmon dish or with roasted pork. Yum!

Insoluble Fiber: 1.3g
Soluble Fiber: 2.0g
Total: 3.3g
Serving: ½ cup

13. Winter Squash

Did you know that you could bake winter squash in a tart and that sucker will really sing? Oh man, you should get on that ASAP (with a Paleo-friendly crust of course). Also, making soup recipes out of these babies is a must-do. Otherwise, roast them

up!

Insoluble Fiber: 1.4g
Soluble Fiber: 1.9g
Total: 3.3g
Serving: ½ cup

14. Kiwi

This is another great fruit to grab on the go, and you can also put them in your breakfast bowls or add them to your smoothies. Salads also welcome this tasty fruit.

Insoluble Fiber: 2.4g
Soluble Fiber: 0.7g
Total: 3.1g
Serving: 1 large

15. Mango

Mango salsa, anyone? Add some pineapple, red onion, jalapeno, lime juice, cilantro, and salt. Or you can just devour this amazing fruit on its own… because it’s amazing. Also, popsicles… do that too.

Insoluble Fiber: 1.2g
Soluble Fiber: 1.7g
Total: 2.9g
Serving: ½ small

16. Pear

Fruit makes fiber so easy for Paleo peeps to achieve, doesn’t it? Check this out: arugula and pear salad with a maple vinaigrette. Yup. Pears, arugula, maple syrup, dijon mustard, red wine vinegar, salt, pepper, and extra virgin olive oil. 

Insoluble Fiber: 1.8g
Soluble Fiber: 1.1g
Total: 2.9g
Serving: 1 small

17. Sweet Potato

There are endless ways to enjoy sweet potatoes. If you’re looking for a simple place to start, get a loaded sweet potato recipe and go to town. Guac included.

Insoluble Fiber: 2.4g
Soluble Fiber: 1.4g
Total: 2.9g
Serving: ½ medium

18. Asparagus

If you buy these fresh, you really don’t need much to make these sing. Add some salt, pepper, lemon juice, a little garlic, and throw some almond slices on them. Then steam them up. They are done in a couple minutes and they are almost too good.

You could even just go with salt, pepper, and just a little grass-fed butter and call it a day, really.

Insoluble Fiber: 1.1g
Soluble Fiber: 1.7g
Total: 2.8g
Serving: ½ cup

19. Bananas

Smoothies, breakfast bowls, muffins, flourless banana pancakes, snack cakes, paleo banana breads – my mouth is watering. You could also just drizzle a little chocolate on it and enjoy.

Insoluble Fiber: 2.1g
Soluble Fiber: 0.7g
Total: 2.8g
Serving: 1 medium

20. Broccoli

Broccoli is great because you can eat it raw or cooked and get two completely different flavors out of it. Keep it raw and put it in salads, or dip it in your favorite Paleo-friendly sauces. You can also steam it or add it to a stir-fry (without soy sauce, of course). Add it to a quiche, put lemon butter sauce on it – it can do so many things for your palate!

Insoluble Fiber: 1.2g
Soluble Fiber: 1.2g
Total: 2.4g
Serving: ½ cup

21. Strawberries

Strawberries can be added to salads to elevate them to the next level, be the star element of a dessert, or be a snack you can’t wait to get your hands on. Try adding it to chicken cutlets along with avocado, jalapeno, lime juice, and cilantro to make a salsa that really kicks this dish up a notch!

Insoluble Fiber: 1.5g
Soluble Fiber: 0.9g
Total: 2.4g
Serving: ¾ cup

22. Zucchini

Zucchini is such an outlier! It’s a green veggie you can easily bake with. Make Paleo zucchini bread that’s to die for. You can also grill it, add it to your soup, bake and then stuff it, make it into chips, or even create delicious “noodles” out of it! Talk about versatile!

Insoluble Fiber: 1.4g
Soluble Fiber: 1.1g
Total: 2.3g
Serving: ½ cup

23. Almonds

Besides enjoying them in the usual trail mix, add them to accompany many recipes. Steam them with asparagus, sprinkle them on Paleo-friendly coffee cakes, crust tilapia with them, or simply add them to salads for an extra crunch.

Insoluble Fiber: 2g
Soluble Fiber: .2g
Total: 2.2g
Serving: 20 grams

24. Flaxseed

Grind it up and add it to your breakfast smoothie or breakfast bowl, add it to paleo muffins, soups, pancakes, and much more. You won’t even know it’s there. It’s an easy way to add fiber and barely even know it.

Insoluble Fiber: 1g
Soluble Fiber: 1.2g
Total: 2.2g
Serving: 10g

25. Carrots

Carrots are another veggie that takes on a completely different flavor when they are raw or cooked. Make homemade broths from them, add them into a squash soup, or make a beef soup with veggies (heavy on the carrots). Carrot, apple, and ginger smoothies are also a refreshing idea!

Insoluble Fiber: 0.9g
Soluble Fiber: 1.1g
Total: 2.0g
Serving: ½ cup

26. Cabbage

Cabbage pairs well with bacon, onions and garlic, and it does very well in soups and salads. You name it – it matches the flavors that surround it. It’s the master of disguise.

Insoluble Fiber: 1.0g
Soluble Fiber: 0.8g
Total: 1.8g
Serving: ½ cup

27. Prunes

I bet you thought prunes would top the list, right? Well, not the case here. Although they are still a good source of fiber, they aren’t the highest source.

Some of you might be thinking, “Thank goodness” because the prune isn’t everyone’s cup of tea, but the prune is a misunderstood food. Add it to lamb shanks, roasted chicken, and sweet potatoes. Move over, prune juice.

Insoluble Fiber: 0.7g
Soluble Fiber: 1.0g
Total: 1.7g
Serving: 3 medium

Watch this video – Foods Rich In Fiber :- High Fiber Foods For Constipation & To Reduce Calorie Intake

Written by Jessie Dax-Setkus

Author Bio:

Old-school vegetarian and paleo newbie, Jessie Dax-Setkus is a self-described “adventurous picky eater.” Discovering dishes from different cultures, exploring new flavor combinations, and simply stuffing her face on some homemade comfort food are definitely past times that make her top five—along with scribbling about them in her notebook.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

7 Filling Low Carb Healthy Foods to Eat Often

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

7 of the Most Satiating (And Low Calorie) Healthy Foods to Eat

Most of us have our daily routine pretty well established. First thing in the morning, you might grab some breakfast, 10:30 a.m. means it’s time for a snack, and by noon you’re ready to eat lunch.

But if 2:00 p.m. starts to roll around and you find your stomach starting to rumble already, it could mean you’re not filling your plate with the right healthy foods.

You probably already have a good idea about what foods are good for you, but do you know what the most satiating foods are?

Fiber and protein move slowly in the digestive tract to maintain fullness, while refined carbohydrates produce a burst of energy and leave you feeling hungry again almost instantly. It’s all about getting a good mix to keep you full, ward off hunger, and curb your cravings. Fiber and protein help keep you fuller longer.

So what are the most filling foods to prevent hunger?

In 1995, a group of researchers set out to answer just that. They created a satiety index to define which healthy foods are the most filling.

In their study, they looked at 38 foods from different food categories and fed a 240-calorie portion of each food to the study participants. Then they determined how satiating each item was by looking at how much the participants ate over the next two hours.

Their results were pretty interesting, and they might not be what you expect.

Using the findings of this study, I’ve compiled a list of the 7 most satiating foods that will keep you feeling full to prevent cravings without taking a massive toll on your waistline. Ready to find out what they are? Let’s get started.

7 Satiating Foods

1. Eggs

Eggs are one of nature’s most perfect foods when it comes to nutrition, so it’s not all that surprising that they’re also one of the most satiating foods available.

The satiety index defined each food on the list by how it compared to white bread at 100%. Eggs ranked pretty high up on the list, coming in at an astonishing 150%.

That means that your morning omelet can satisfy your hunger 150% more than eating a piece of white bread! Eggs are one of the most satiating foods available.

Eggs are full of protein, which can help promote fullness and squash cravings.

Because they’re also relatively low in calories, they’re also incredibly nutrient-dense and filling.

One large egg has just 78 calories and can provide tons of vitamins, minerals, protein, and fat.

Keep in mind that how you enjoy your eggs can play a pretty big role here, though.

A few scrambled eggs can be a great addition to your breakfast plate, but loading up on the not-so-healthy toppings might not be the best option. This can add more fat, salt, and calories to food, pretty much nullifying the health benefits that come with eggs.

2. Bananas

On the satiety index, bananas clock in at an impressive 118%, making them a great option when it comes to satiating foods.

Of course, this isn’t much of a surprise, given the stellar nutrient profile of the banana. Bananas are high in fiber, which can help to minimize cravings and maximize fullness.

Opt for unripened bananas and you’ll also get a healthy boost of resistant starch, which can promote satiety while improving digestion.

Besides being incredibly satisfying, bananas are also pretty low when it comes to calorie density. One medium banana is just 105 calories and boasts about 3 grams of fiber, plus tons of potassium, vitamin C, and vitamin B-6.

3. Fish

Aside from the heart-healthy benefits, the satiating effects of fish are just another reason to add it to your grocery list.

Fish is rich in protein; just one serving of salmon knocks out a significant portion of your daily requirements, providing an astonishing 19 grams. It’s also full of healthy omega-3 fats, which help you stay satisfied long after you leave the table.

The protein found in fish has been found to be especially satiating, especially when compared to other types of animal protein. One study compared fish protein with beef protein and found that when participants ate fish for lunch, they ate 11% less calories at their next meal.

That being said, it’s not all that surprising that fish came in at 225% on the satiety index and is considered the most satisfying source of protein.

Best of all, fish is high in nutrients but low in calories. A 3-oz serving of salmon contains just 175 calories, meaning you can feel free to enjoy it totally guilt-free.

4. Oranges

Good news, fellow fruit lovers: oranges are one of the best healthy foods you can eat if you’re looking to stave off hunger!

With a score of 202%, oranges were the most satiating fruit included in the study. This is because they’re super low in calories but high in fiber. You can eat a hefty portion of oranges and feel full without stacking on excessive amounts of calories. Hungry? Bite into an orange — they’re low in calories and high in fiber.

A small orange contains about 45 calories plus 2 grams of fiber, making it the perfect choice for a mid-morning snack to keep cravings away between meals.

Note, however, that the same does not hold true for orange juice. Highly concentrated, it delivers a mega dose of the sugar and calories found in oranges, without the beneficial fiber. Stick to real oranges to really take advantage of their health benefits and satiating properties.

5. Beef

Compared to fish, beef might not quite make the cut, but there’s no doubt that it’s up there on the list as one of the most satiating foods you can eat.

A single 3-oz serving of ground beef packs in 22 grams of protein, making it easily one of the most nutrient-dense protein sources out there.

On the satiety index, beef clocks in at 176%, putting it right behind fish in the category of protein-rich healthy foods.

Besides protein, including the occasional serving of beef brings plenty of other benefits to the table as well. It’s rich in vitamin B12, zinc, and phosphorus, not to mention iron.

Choose high-quality cuts of beef and always go for grass-fed varieties to really get the biggest nutritional bang for your buck.

6. Apples

Apples are pretty well known for being super healthy. After all, an apple a day keeps the doctor away, right?

But besides being great for your health, did you know that apples are one of the best healthy foods for keeping your stomach happy?

A large apple contains a whopping 5 grams of fiber. Plus, they’re loaded with pectin, which can take twice as long to leave the stomach compared to other types of fiber. On the satiety index, they come in with a rating of 197%. Apples are full of pectin, which helps keep you fuller longer.

Not only that, but apples are brimming with fat-burning properties. Thanks to their pectin content, fat absorption in the cells is limited. They also have polyphenols that can activate fat burning genes, which can help eliminate body fat deposits even more.

Depending on the size of the apple, they typically contain between 75-115 calories, but deliver a concentrated dose of health benefits and satiety with every serving.

7. Grapes

As with most fruits, grapes make a very filling and totally guilt-free snack. In fact, they come in just behind apples and oranges at 162% on the satiety index.

This is because they have a high water content, so you’re able to eat lots of grapes for a very low amount of calories.

In addition to getting a good amount of volume, you’re also filling up on nutrients rather than empty calories. For just 62 calories per cup, you get a gram of fiber plus lots of antioxidants, vitamin K, copper, and vitamin B2.

It’s important to note that this only applies to grapes, not any of its derivatives like raisins. Raisins are super concentrated and don’t provide the same volume as grapes, since all the moisture is removed. Instead, they provide lots of sugar and calories for a much smaller amount of food.

Watch this video – Low Carb Snacks That Actually STOP Cravings

The Bottom Line

Take a look at the top 7 most satiating, least calorie-dense foods and you’ll probably notice a pattern. They’re all real, natural, healthy foods that come with tons of vitamins, minerals, fiber, and protein rather than sugar and calories.

Though processed foods can definitely be satiating, they come with a high cost: extra sugar, sodium, fat, and calories that don’t belong in a balanced, healthy diet. Not to mention some of the unpleasant side effects that come with a diet full of processed foods, like excess weight and chronic disease.

Filling up on some of these satiating and low calorie healthy foods is a great way to cut down on cravings, decrease your intake, and round out your diet. Plus, incorporating one or two into each meal or snack can really help out if you’re looking to lose weight.

Give it a try today! Plan out your next meal using at least one of these satisfying, healthy foods and you’ll be able to tell the difference. No more hunger, no more cravings, and much more satisfaction, guaranteed.

Written by Yuri Elkaim

Author Bio:

Yuri Elkaim is a nutrition, fitness, and fat loss expert and the NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet. A former professional soccer player turned health crusader, he’s well-known for helping people who’ve tried everything to lose weight, with little success, finally achieve breakthrough results. For more great health insights and to discover whether you’re “silently sick,” get your FREE health score at YuriElkaim.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook