My Five Favorite High-Fiber Foods

Ever since I hit the big 4-0, I feel like my life revolves around things that I don't even remember my grandmother ever having to worry about. For the life of me I cannot remember her ever asking, "How much soluble fiber does that have?" or "Is that whole grain?"

In the "olden days," when you ate something high in fiber, you KNEW it. In the "olden days," not only did your grandparents have to walk a mile to school uphill each way, but they had to do so while gnawing on tree bark for their daily supply of fiber. Not so anymore! Now granted, the idea that something healthy can hide in our food without us having a clue it's there can be a bit scary to swallow. But technology and food-manufacturers have been kind to us, and we should be appreciative - and not take our easy-to-eat fiber for granted.

The general guideline for daily fiber intake is roughly 25 grams (based on 11.5 g of fiber per 1,000 calories). With the average American diet only consisting of about half that, the need is great for an easy fiber solution.

Thankfully, over the past year or so I've begun to notice more and more products that now have fiber hiding in them. Here are my favorite high-fiber items that may help you in your daily quest for more fiber:

1.) Splenda with Fiber

Now I know you are probably thinking, "Splenda is not a food." Well, technically you are incorrect, but I understand your initial aversion. However, when you think about it, if you're already adding an artificial sweetener to your food now, why not do so with the added benefit of fiber as well? Each little packet has 1g of fiber, and you have no idea it's there. You can add it to your cereal, your coffee, iced tea, or any place you usually add a sweetener. For those of us already in love with Splenda, this new product is the proverbial icing on the cake.

Web site: http://www.splenda.com/page.jhtml?id=splenda/products/fiber_packets.inc

2.) Total Cinnamon Crunch Cereal

As one who loves the regular sugary version of this cereal, I can attest that this healthier edition is quite yummy as well. Although it makes my Top Five list, one negative comment would be that the "crunch" seems a little lacking (which seems ironic), but the flavor and texture are both very good. Honestly, you'd never know there was fiber hiding in there.

Details:

Calories - 190

Fat - 2.5g

Sodium - 200mg

Fiber - 4g

Sugar - 9g

Protein - 4g

Web site: http://www.totalcereal.com/

3.) Weight Watchers Chocolate Chip Soft Cookies

I can't tell you that I've tried every cookie ever made, but I've probably come very close. (Your submissions to assist me towards this noble goal are happily accepted.) My favorite type of cookie is the burnt kind, but in general if it's bad for you, I will like it - and even if I don't really like it, I will probably still happily eat it. That's just the type of person I am. So when I saw a healthy cookie while wandering the aisles at my local grocery store, I bought every box. These cookies have a cake-like texture, with a great chocolate flavor. As an added bonus they are even individually wrapped, which is perfect for packing with your healthy box-lunch for work.

Details:

Calories - 90

Fat - 2.5g

Sodium - 150mg

Fiber - 4g

Sugar - 8g

Protein - 1g

Web site: http://www.weightwatchers.com/shop/categoryshowcase.aspx?pageid=1080651&navid=moreww

4.) Vanilla Silk Soy Milk Plus Fiber

Soy milk has been a part of my daily diet for at least 15 years now, since I am lactose-intolerant. Many people drink soy milk simply for the health benefits, regardless of their ability to digest lactose. Now Silk has gone and made it even healthier by adding fiber to it. I was drinking the regular vanilla version before the one with fiber came out, and I cannot tell any difference in taste whatsoever. I like to drink it straight, or use it to make my honey bran muffins, or even put it on my [non-fiber] cereal. (I'm all about the fiber, but adding fiber milk to fiber cereal just seems like a recipe for disaster, if you know what I mean.)

Details:

Calories - 100

Fat - 3.5g

Sodium - 95mg

Fiber - 5g

Sugar - 7g

Protein - 6g

Web site: http://www.silksoymilk.com/Products/NewProducts.aspx

5.) Fiber One Toaster Pastries (Strawberry, Blueberry, Brown Sugar Cinnamon, Chocolate)

As luck would have it, my husband noticed this wonderful product while we were wandering around our local dollar store. I told myself that I am old, so it's ok for me to buy toaster pastries with fiber; if I had been 25 I probably would have been embarrassed. I grew up on Pop-Tarts, so you can't pull one over on me when it comes to my favorite toasted treat. We got the strawberry flavor with icing variety and I believe the box was empty by the following morning. I was a little worried at first because it appeared our 17-yr old ate two in quick succession - which, at 5g of fiber each, is a hefty dose of tree bark - and I was thinking he would get sick. Luckily he was fine, but this brings up a good point about yummy foods that have fiber: Don't let your kids get into them unless they know what they're doing! I remember popping Luden's cherry cough drops like they were candy when I was a kid, but fiber-filled foods are quite a different story!

Details:

Calories - 190

Fat - 4g

Sodium - 135mg

Fiber - 5g

Sugar - 15g

Protein - 4g

Web site: http://www.fiberone.com/Product/Default.aspx

Important Reminder: When it comes to fiber it's important to understand that you have to work up to the recommended daily allowance gradually. Do not start at 25g on your first day! You will need to work up to it, by increasing your fiber slowly - by just a little every day. Also make sure to drink lots of water when eating a diet high in fiber. Use good common sense when adding fiber to your diet, and ask your doctor if you have any health or diet concerns.

In summary, for those of us needing to increase our fiber intake (which is virtually everyone), there are now countless yummy ways in which to do so. The products listed above are simply my five favorites, but your list may be completely different. Next time you're at the grocery store, keep an eye out for all the new fiber-rich food products available. I promise you'll be happily surprised (and your taste buds too)!

Reference:

http://www.fda.gov/FDAC/special/foodlabel/dvs.html