Got healthy poops? If you’re looking to lose weight, quit binge eating, or just become healthier, getting a good fiber intake is definitely an important consideration. Fiber fills up your stomach like a sponge, making you feel fuller longer, and helps out your digestive system, too. Fiber is more than just a poop maker, though. It’s also been proven to help reduce your risk of stroke and heart disease. Most likely, you’re not getting enough of it. About 3 percent of Americans get as much fiber as they need. Let’s fix that. Men need about 38 grams of fiber a day. That’s about one loaf of whole grain bread. Don’t worry about getting all breaded up, though – fiber’s available in all sorts of places.
Here are your top 7 sources of fiber that aren’t bran cereal or oatmeal.
1. Chia seeds
Ch-ch-ch-chia! (Had to do it). Chia’s good for more than silly ass plants that sprout real damn fast. Only one tablespoon of chia seeds has 5.5 grams of fiber. Add it to your smoothies or sprinkle it over yogurt, and you’re set. Flaxseeds come in a close second, but make sure they’re chopped up. One of the easiest, most delicious chia recipes is pudding. Nom.
2. Split peas
So they’re a little boring, but they’re packed with fiber. One cooked cup of peas has 16.3
grams. If you like curry, Alton Brown has you covered with this recipe. Double the batch, freeze some in individual servings, and you’re set.
3. Black beans
More than 15 grams of fiber in a cup. If you’re not a fan of Food Network, you’re going to be when you check out gorgeous, intelligent, and adorable Giada de Laurentis. Check out her bean, corn, and tomato salad here. If you’re lazy, adding a can of black beans and a can of corn to your salsa is a pretty tasty idea. Extra note here: beans of basically any type are awesomely high in fiber, but black beans may be the most delicious and versatile choice.
If you’ve done your research, you probably know lentils are radically awesome for you. They’re a great source of both protein and fiber (over 15 grams!) You could do soup, or you could take notes from Czechs. Czechs love lentils with their eggs in the morning. Here’s a recipe to get you going.
They’re delicious. They’re the base of one of the most phenomenal dips on the planet, guacamole. And they’re also totally packed with healthy fats and fiber (14 grams each). Here’s the best guac recipe we could find.
Raspberries and blackberries in particular will get you about 8 grams of fiber in a cup. Juice up your protein shake with Lexi’s Clean Kitchen’s Very Berry Chocolate Protein Shake. It’s a winner, and it’s going to help you digest that protein as perfectly as possible.
5 grams per cup, and that’s easy when you chop it up and create something insanely delicious. The word casserole brings to mind moms, and as you know, moms are the best chefs on the planet. Get you some Awesome Broccoli Cheddar Casserole here.