The dreaded “muffin top” is one of the most difficult trouble areas to get rid of. Oblique exercises and side planks definitely help, but that alone won’t whittle your entire middle. In order to fight the muffin top, start filling up on fiber loaded foods. Fiber has a multitude of benefits to keep you healthy. Adding fiber to your diet will keep you feeling fuller longer, preventing you from binge eating on unhealthy foods. The following is a list of some tasty and accessible high-fiber foods you should be eating.
1. Navy Beans 19g: Small, pea sized beans that are creamy white in color. When combined with whole grain foods, like rice, they are a near fat-free protein. Just one cup of these cooked beans offer 76% of your recommended daily value of fiber, and are also packed with numerous other health benefits.
2. Butternut Squash, baked 7g: Low in fat, high in fiber, and a great heart-friendly food. Butternut Squash is quick, easy to make, nutrient-dense and very filling. Once cooked, enjoy in soups, salads, mashed, or just savor the flavor as is. If you haven’t already, try your butternut squash with olive oil and cinnamon added to it. Yum! Some of our favorite Skinny Butternut Squash recipes are Skinny Butternut Squash Soup and Skinny Butternut Squash Au Gratin.
3. Sweet Potato, mashed 8g: Although they are usually synonymous to Thanksgiving and covered in gooey marshmallows, sweet potatoes are packed with vitamins, potassium, and calcium. Best part? They are naturally sweet so they don’t need much added flavor. For a different flavor combination, try pairing your sweet potatoes with fresh rosemary, olive oil, black pepper and sea salt.
4. Edamame 8g: Another name for immature soybeans in the pod, they are much more enjoyable than they may sound. They are delicious just by themselves for a snack or appetizer. They can also be added to dips, salads, or casseroles for a healthy and flavor enhancing meal.
5. Green Peas, boiled 9g: A yummy sweet food that can be served on its own or added to a variety of different meals such as stir fry’s, soups, salads and casseroles. They contain an abundance of health promoting nutrients such as fiber and vitamin K. Try this delish Skinny Beef Casserole for a healthy and full flavor recipes using green peas.
6. Broccoli, boiled 6g: Broccoli goes great as a side dish to salmon or chicken. Not only is it a great basis of fiber, but half of its fiber is soluble and half is insoluble, which helps you to meet your needs for both sources.
7. Raspberries 8g: These berries are a burst of deliciousness and also help against disease prevention. One cup will give you about a third of your daily fiber, as well as provide you with antioxidant properties. For more information, read Berry Good Nutrition: Tiny Powerhouse Fruits.
8. Pears 6g: One of the leading fruit sources of fiber. The skin of the pear contains the main source of fiber, so don’t peel it off! Try topping your cottage cheese with diced pear – it’s amazing!
9. Prunes 12g: Actually the dried version of European plums, prunes are well known for their ability to prevent constipation. These are great for a quick snack, and with their sweet and chewy flavor, they taste more like a piece of candy.
10. Oats 16g: Packed with nutrients, oats can be enjoyed in numerous different ways, with the most common being oatmeal. For a more delicious meal, add your favorite fruits and nuts to a bowl of oatmeal.
11. Raisins 7g: These small dehydrated grapes are considered to be one of the most nutritious dried fruits in the world. They are a great source of energy, and perfect for while on the go.
12. Pecans 10g: Often used as an ingredient in main dishes and desserts, these nuts are also perfect for snacking. Pecans contain a fiber that is not easily broken down by the body, so as a result you feel fuller for a longer time. They are also a great source of healthy protein!