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Curb your cravings with healthy, high-fiber foods

Want to know the secret to staving off hunger? It’s simply eating foods that make you feel full. High-fiber foods, like whole grains, vegetables, legumes and beans, are digested more slowly, keeping you fuller for longer. While experts recommend that we get 20-25 grams (women) or 25-30 grams (men) daily, most of us barely meet the halfway mark.

HIGH-FIBER FOODS

  • FRUITS.
    • bananas
    • oranges
    • mangoes
    • strawberries
    • raspberries
  • VEGETABLES
    Generally, the darker the color, the higher the fiber content.
  • BEANS & LEGUMES
    • navy
    • white
    • garbanzo
    • kidney
    • peas
    • lentils
  • BREADS & GRAINS
    Whole grain breads: Select 7-grain, dark rye, cracked wheat, pumpernickel. Make sure “whole wheat” or another whole grain is listed as the first ingredient. Grains: Try bulgur wheat, brown rice, wild rice, and barley instead of white rice. Cereals: Look for those with 5 or more grams of fibre per serving.
  • NUTS AND SEEDS
    • almonds
    • chia seeds