Meet the high-fiber pantry heroes that this food writer loves.
Why are high-fiber foods priorities in my pantry?
Plus, I intellectually know that its good for me.
Photo:Eating Well/Getty Images
For instance, I instantly noticed more energy and (ahem) bathroom regularity.
Consistent fiber intake supports digestion by promoting regularity and preventing constipation, she says.
Fiber enhances satiety and meal satisfaction, helping to sustain energy levels throughout the day.
It also feeds beneficial gut bacteria, which play a key role in overall health and digestion.
So, even though protein gets all the hype,fiber is also where its at.
Here are the fiber-filled staples youll always find in my pantry.
Beans
At any given time, my pantry has at least three kinds of beans.
That’s because theyre so adaptable and filling.
Black beans become creamy inMexican-inspired soups.
I can transform a bag of dried pinto beans into refried beans for taco night.
And cannellini beans add heartiness to my favoriteItalian-style stewsand sheet-pan meals.
Plus, for just pennies per serving, beans offer a considerable nutritional return on my investment.
If theres a more commanding pantry staple out there, I havent met it yet.
Chickpeas and Lentils
If beans are the kings of my pantry, chickpeas and lentils are the queens.
My kids also happily eat chickpeas straight up after a simple rinse.
Red lentils are my go-to for more quick-cookingsoups, spreads andcurries.
Oats
Cozy mornings wouldnt be complete without oatmeal in some form.
Lower cholesterol levels, clearer arteries and potentially less heart disease risk.
Plus, oats are delicious when prepared well.
I like to meal-prepovernight oatswhen I need a grab-and-go breakfast.
I makebaked oatmealat least twice a month and often cook a batch of steel-cut oats on the weekend.
Theyre also fantastic blended into smoothies (my husbands go-to) or baked intohearty muffinsordessertsfor extra staying power.
Oats really cant do any wrong.
Nuts and Seeds
My pantry wouldnt be complete without a collection of nuts and seeds.
I always stock chia seeds, flaxseeds, hemp seeds, almonds, pistachios and cashews.
I eat them raw, toasted, roasted, blended andgussied up with brown sugar and spices.
They add crunch to mysalads, creaminess to dressings and provide a satisfying snack.
Nutritionally speaking, you cant beat nuts.
Popcorn
My all-time favorite evening snack is the perfect wholesome alternative to chips when Im craving something crunchy.
It isnt just deliciousits also packed with fiber.
Prunes
Lets address the elephant in the roomyes, prunes are famous forhelping you poop.
But these dried fruits are so much more than a digestive aid.
Truthfully, I mostly eat them like candy when I really want gummies.
And, you know what?
They do the trick!
They have the same satisfying chew, tart sweetness and bouncy texture as gummies.
But theyre so much better for me!
Food writer or not, eating well doesnt require fancy ingredients or complicated recipes.
Heres to better health: One bean, seed and grain at a time!
2021;151(12):3701-3709. doi:10.1093/jn/nxab323
U.S. Department of Agriculture.
FoodData Central.Lentils, mature seeds, cooked, boiled, without salt.
U.S. Department of Agriculture.
FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.
2024;13(3):446. doi:10.3390/foods13030446
U.S. Department of Agriculture.
FoodData Central.Snacks, popcorn, air-popped.
Coco MG Jr, Vinson JA.Analysis of Popcorn (Zea mays L. var.
everta) for Antioxidant Capacity and Total Phenolic Content.Antioxidants (Basel).
2024;154(5):1604-1618. doi:10.1016/j.tjnut.2024.03.012
U.S. Department of Agriculture.
FoodData Central.Plums, dried (prunes), uncooked.
