4 Fiber-Rich Foods to Try

Palm Beach County nutritionist Jamie Schlifstein, talks on the importance of fiber and shares 4 fiber-rich foods to try.

The new year is a great time to evaluate eating habits, but Palm Beach County nutritionist Jamie Schlifstein of Functional Eating cautions against getting caught up in fad foods.
“All of a sudden these new foods are great, and people are touting them, but be careful,” she says. “You can take a good thing, like acai, and make it bad. All these places are doing acai bowls and they are ridiculously high in calories and sugar because they are adding all this fruit and sugar. You could be eating something healthy, but instead you are eating 650 calories.”

What should you be eating in 2020? Schlifstein’s suggestions all have a common denominator: fiber. While it’s not the sexiest of nutrition trends, it is one that promotes both health and weight loss. It is also lacking in many diets, with the average American only getting half of their daily fiber needs.

“Carbohydrates turn to glucose in your bloodstream once they are digested, but fiber doesn’t,” explains Schlifstein. “Fiber is a product that we don’t digest, so it stays in your GI system. Fiber has been proven in studies to help you feel fuller, so it’s good for weight loss. It also naturally brings cholesterol levels down, reduces symptoms of IBS, promotes regularity, and helps prevent certain risks associated with colon cancer.”
Here, she shares three fiber-rich foods to try in 2020.

Chia Seeds

Chia Seeds Named after the ancient Mayan word for strength, these tiny black seeds from the plant Salvia hispanica (related to mint) deliver a powerful punch. While they have very little taste, they do add texture. Sprinkle them over Greek yogurt, salads, or vegetables, or use them as the base for an overnight pudding.
Why they’re awesome:
• 11 grams of fiber per ounce (about 2 tbsp.)
• Excellent source of omega-3 fatty acids
• High in quality protein


This superfood is readily available at farmer’s markets and in produce shops and grocery stores. Look for blackberries that have a uniform color with no light splotches. They should also have a strong berry scent, so pass on those that don’t because they won’t be as flavorful.
Why they’re awesome:
• 8 grams of fiber per cup
• Loaded with vitamin C (a cup of raw blackberries has half
the daily recommended value)
• May boost brain health thanks to antioxidants


While Schlifstein gives a nod to lentils and black beans, she ultimately leaves it up to her clients to select the beans they enjoy the most. Thanks to their fiber and protein composition, beans can be used to create a filling meatless meal.
Why they’re awesome:
• A great source of protein
• High in fiber
• Consumption could decrease the likelihood of experiencing a
heart attack, stroke, or other cardiovascular health problem

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