This blog post of mine was previous published on the American College of Healthcare Sciences blog at http://info.achs.edu/blog/bid/217793/holistic-nutrition-10-high-fiber-low-calorie-foods-you-ll-love
To pick these top ten foods, I looked at nutritional value, energy density, and volume. I want to focus on foods that provide a lot of bang for the buck (i.e., keep us full and have high nutritional value with fewer calories than other choices). Fruits and vegetables with lots of water are often lower energy density , but my primary criteria for the list is fiber. Why? Fiber is critical. Remember your grandmother telling you to eat more “roughage”? Well she was right! We need at least 25 grams a day, and ideally 35 grams a day, for a healthy bowel. I think the correlation between high fiber diets and lower cancer rates is not just from fiber but is synergistic, since most high fiber diets are high in fruits and vegetables, which are also high in antioxidants and other phytonutrients. But, fiber is clearly also very important and few Americans get enough.
Here is my current top ten list of high fiber low calorie foods:
So that’s our top ten... But wait! There's more!!!
Act: Using your favorite app (mine is MyFitnessPal available on the app store and at myfitnesspal.com) track your food intake and see how much fiber you’re really getting! Try a fiber day and see how much you can pack in!
Share: What are your favorite foods? Visit this list in list.ly and VOTE for your favorites and ADD your own suggestions!!!
Read more: Cassidy, A., De Vivo, I., Liu, Y., Han, J., Prescott, J., Hunter, D., et al. (2010). Effects of fiber on telomere length? Associations between diet, lifestyle factors, and telomere length in women. Am J Clin Nutr 91(5): http://www.ajcn.org/content/91/5/1273.long
There are many papers on nutrition and fiber at pubmed.org – find your favorite and post a comment to share it with others!
Update: According to a 2011 International Food Information Council survey of 1,000 people, 72 percent of North Americans reported that they were trying to consume more fiber.
Bob's Red Mill cafe and store is an icon in Milwaukie, Oregon and well worth a visit, but you can also arrange group field trips to the actual factory! It's free and it's fun and engaging - a great way to connect with our food suppliers! Kids can learn all about the history of Bobs Red Mill, including the arson attack that burned down the original mill and left Bob and his wife to start over (teaching kids about perseverance!). Way too many kids don't know that flour comes from wheat berries and cornmeal comes from actual ground corn!
The tour is very informative: The kids get to interact with all the types of grain and products that the factory produces and you get to look through both the gluten free and regular sides of the factor. There are amazing old millstones and grain mills.
Don't miss the cafe and store just down the road. Be sure to sit upstair near the pianos - that's where we found Bob himself, who played us several tunes before handing out free cookie tokens to the kids! Be sure to sign up for their mailing list - I often get two for one coupons for products in the store and lunches!
Afterwards, pop over the road to Dave's Killer Bread factory store, where you can score $2 frozen loaves! (Buy 6 for $12 special)
Hi! I'm Erika and I'm an info addict! I love travel, vacation rentals, online education, primal and paleo living, crunchy (ish) parenting, holistic nutrition, lavender, bees, animals, technology, and sustainable living. This blog is a central space to pull together my research and writing on a wide variety of lifestyle topics! I hope you'll join me for a few minutes and share your thoughts in the comments :)