yourself

Despite its popular association with trips to the restroom, fiber is no joke. The benefits of an efficient bowel aside, a high-fiber diet can also reduce the risk ofstroke, hypertension, and heart disease. Unfortunately, fiber consumption is currently at an all-time low, with less than three percent of Americans meeting the recommended intake .

Why Fiber?

Fiber is something the body needs but never actually digests—in fact, it remains more or less the same from plate to toilet. It comes in two varieties, soluble and insoluble, and most plant-based foods contain a mixture of the two. Soluble fiber turns to gel in the stomach and slows digestion, which helps lower cholesterol and blood glucose. Insoluble fiber, on the other hand, remains unchanged all the way to the colon, making waste heavier and softer so it canshimmy through the intestines more easily. Regardless of these differences, neither type of fiber is ever absorbed into the body.

Skipping out on a daily dose of fiber often leads to constipation, which can make going to the bathroom painful and uncomfortable—hence the term “backed up.” Eating too little fiber can make it tough to control blood sugar and appetite because fiber regulates the speed of digestion and contributes to satiety (aka feeling full). There can be too much of a good thing, though. Overdoing it with fiber can move food through the intestines too quickly, which means fewer minerals get absorbed from food. It can also result in uncomfy gas, bloating, and cramping, especially when fiber intake is dramatically increased overnight .

So what’s the magic amount? The Institute of Medicinerecommends that men under 50 eat about 38 grams of fiber each day and women consume 25 grams. Adults over 50 require less fiber (30 grams for dudes and 21 grams for ladies) due to decreased food consumption. To put that into perspective, a young man is supposed to eat the same amount of fiber found in 15 slices ofwhole-wheat bread every day.

But fear not! Despite common preconceptions, whole grains are hardly the best source of fiber around. Read on to learn about a few of our favorite, fiber-rich foods, plus a tasty recipe to help get ‘em on the table.

The Best High-Fiber Foods

Note: The amount of fiber in these foods can vary slightly between the raw and cooked versions.

1. Split Peas

Fiber: 16.3 grams per cup, cooked.

Go-To Recipe: Spinach and Yellow Split Pea Soup

A staple in Indian cooking, split peas form a terrific, protein-rich base for soups, stews, and dhals. This South Asian recipe is the best kind of comfort food: healthy, satisfying, and super filling.

2. Lentils

Fiber: 15.6 grams per cup, cooked.

Go-To Recipe: Lentil Quinoa Burgers with Sautéed Mushrooms

Lentils are kitchen all-stars—they take less time to cook and are more versatile than many other legumes. This recipe takes advantage of their slightly meatier taste and turns them into a juicy patty that’s held together with lemon juice, cilantro, and walnuts.

3. Black Beans

Fiber: 15 grams per cup, cooked.

Go-To Recipe: Black Bean and Sweet Potato Chili

Sweet potato pairs perfectly with the smokiness of chipotle peppers and adds even more fiber to this hearty bean dish. Loaded with complex carbs and protein, this cold-weather stew makes a perfect post-workout meal.

4. Lima Beans

Fiber: 13.2 grams per cup, cooked.

Go-To Recipe: Leek and Lima Bean Soup with Bacon

Lima beans might sound unappetizing, but when cooked in bacon fat, paired with leeks, puréed into a soup, and topped with sour cream, they’re pretty darn delicious.

5. Artichokes

Fiber: 10.3 grams per medium vegetable, cooked.

Go-To Recipe: Roasted Artichokes for Two

Packing more fiber per serving than any other vegetable, artichokes are curiously underused in most people’s kitchens (perhaps because they look a bit… prickly). Get creative and try this simple recipe with lime, garlic, and black pepper.

6. Peas

Fiber: 8.8 grams per cup, cooked.

Go-To Recipe: Scallops on Minted Pea Purée with Prosciutto

Puréeing veggies is a great way to squeeze extra nutrients into any meal—this recipe comes together lightning-fast and is filled with protein, omega-3s, and, of course, fiber.

7. Broccoli

Fiber: 5.1 grams per cup, boiled.

Go-To Recipe: Paleo Broccoli Fritters

This caveman-friendly dish is pretty simple. To make these fritters, just combine onion, garlic, broccoli, eggs, and almond meal. Once they hit the table, you’ll be surprised how much broccoli gets finished in one sitting.

8. Brussels Sprouts

Fiber: 4.1 grams per cup, boiled.

Go-To Recipe: Hoisin Glazed Brussels Sprouts

Try this Asian twist on the old standard—this meal carries tones of ginger, sesame, and peanut that will keep you coming back for seconds (and maybe thirds).

9. Raspberries

Fiber: 8 grams per cup, raw.

Go-To Recipe: Raspberry, Coconut, and Oat Macaroons

Raspberries aren’t a hard sell—they’re basically nature’s candy. With the help of coconut, oatmeal, and vanilla, they make a relatively healthy dessert that pleases any palate.

10. Blackberries

Fiber: 7.6 grams per cup, raw.

Go-To Recipe: Blackberry Lemon Salad

Successfully mixing sweet and savory isn’t for the faint of heart, but this salad makes use of blackberries, lemon, scallions, and dill to great effect.

11. Avocados

Fiber: 6.7 grams per half, raw.

Go-To Recipe: Chicken, Black Bean, Avocado and Radish Salad

Few foods deserve the title of “superfood” more thanthe avocado, which is jam-packed with vitamins, fiber, and healthy fats. Pile it on top of this low-carb, Mexican-inspired salad to add some creamy goodness.

12. Pears

Fiber: 5.5 grams per medium fruit, raw.

Go-To Recipe: Herb-Roasted Pork Tenderloin with Pears

This recipe is a simple and inexpensive way to experiment with an unusual flavor combination. Pork works well with sweeter flavors, and the high sugar content of pears makes them easy to caramelize.

13. Bran Flakes

Fiber: 7 grams per cup, raw.

Go-To Recipe: Vanilla, Honey, and Yogurt Smoothie with Bran Flakes

Short on time? Whip up a nutritious smoothie and take breakfast to go. This shake is a healthy and delicious way to get plenty of fiber and a hefty amount of protein, all in one glass.

14. Whole-Wheat Pasta

Fiber: 6.3 grams per cup, cooked.

Go-To Recipe: Avocado Pesto Pasta with Peas and Spinach

With the right sauce, whole-wheat pasta is indistinguishable from its high G.I., white-flour cousin. Mix in avocado to add a wonderful creaminess to your pasta without using dairy.

15. Pearled barley

Fiber: 6 grams per cup, cooked.

Go-To Recipe: Pearl Barley Risotto with Roasted Squash, Red Peppers, and Rocket

It’s not just for making beer—barley is a chewy, nutritious grain that contains more fiber than oatmeal and brown rice. It can be used in soup, salad, or tea, but try it out in this tasty risotto with seasonal fall vegetables.

16. Oatmeal

Fiber: 4 grams per cup, cooked.

Go-To Recipe: Carrot Cake Oatmeal

With just one tablespoon of maple syrup per serving, this breakfast is a guilt-free way to indulge in the morning. Plus, it’s packed with fiber-friendly oats, carrots, and coconut.

Sneaky Tips to Add More Fiber to Any Meal

Add flaxseed meal to oats, smoothies, yogurt, and baked goods—you can even try breading chicken or fish with it. A two-tablespoon serving contains 3.8 grams of fiber and a dose of omega-3 fatty acids to boot.
Chia seeds have a whopping 5.5 grams of fiber per tablespoon. When they meet with water, they form a goopy gel that is great for thickening smoothies, making healthy puddings, or replacing eggs in cakes and cookies.
While spinach and carrots aren’t as high in fiber as the veggies mentioned above, they can easily be sliced or grated and snuck into many dishes without much hassle: Try adding some to banana bread, shakes, eggs, or even a homemade pizzabase.
Food processors are fiber’s best friend. Purée some cooked vegetables and add them to sauces and stews, or swap out rice for chopped-upcauliflower.

I've spent most of my life obsessed with my size. For a long time, I wanted to get rid of all of it. It felt disgusting and wrong to be big. It felt like I was failing at being beautiful.

I wanted to be tiny and adorable. I had this image in my head that I should be this little waif-like thing that boys could easily swing around. More profoundly, I thought becoming this little-bitty person would make me worthy of love.

Many years of soul work later, I no longer believe that narrative. In my own journey toward finding both fitness and myself, I have lived in many different body sizes. Armed with the information I need about exercise, nutrition, and my own body to lose weight, gain muscle, and achieve the results that I truly want for myself, I feel empowered. I'm not obsessed with numbers on the scale or numbers on the bar anymore. And from this much healthier, neutral place, I have fallen in love with being big.

I realize what people consider "big" is relative. But I feel big. So this isn't related to anyone else's definition of the word. It's how I refer to my own body. I also want to be clear that praising my own bigness is in no way an attack on thin or lean women. I don't support messages that lift up one type of body while ridiculing another. That wouldn't be empowerment. That would be bullying.

There are so many ways to be beautiful, to be strong, and to be happy in your skin. Since I let go of my own damaging self-talk, I have found so many things to love and celebrate about my body at every size. But here is what I enjoy about being big:

It feels rebellious.

There are so many ways women are asked to be small that being proud of being big feels wonderfully radical. It's a tiny victory in a lifetime of feeling shame over my size.

With ad campaigns and weight-loss commercials constantly talking about "losing the jiggle," loving mine feels pretty rebellious. I (not so) secretly love to watch my thighs jiggle when I do plyos at the gym. I love watching the playback of training videos that involve seeing them move in slow motion. It's simultaneously silly and sexy to me.

It's comfortable.

One of the things I didn't enjoy when I was at my leanest was that I suddenly found sitting down less comfortable. Having always had plenty of "cushion" back there, it was odd to sit down and feel hardness. Having gained back some weight is like adding a nice cozy layer of pillows. What I used to squeeze and cry about in the mirror, I now find ease and comfort in. It's like cuddling with myself.

I feel soft.

I'll be the first one to get angry about any messages concerning what a woman is supposed to look or feel like. All of those are damaging. But in my big body, I like feeling soft. I like the way my softness fills out clothing. I love my big, pillowy breasts (which are the first things I lose when I get leaner). It feels sexy to me to have softness to my body. I enjoy it.

I'm the biggest in photos.

This is especially true when I'm with my fitness pro friends at conferences. Maybe I love it because, in the past, being the biggest person in photos would send me into tears. But my hips take up more space than everyone else's, and I love it. It's not that I'm judging anyone else or measuring myself against anyone else in a ranking sort of way. It's just a cathartic experience for me to look at a photo and immediately see I'm the "big" one and not feel sad. I'm happy to be. It's beautiful.

My abilities are often underestimated.

Not being lean or having particularly defined muscles often leads to people dismissing my athletic abilities. Strangers underestimate my strength, endurance, and speed. There is something really satisfying about recognizing that small slight and breezing right through it. You cannot tell by looking at someone what they are capable of, and I love reminding people of that fact.

My body isn't validated—I have to do that myself.

Because big bodies are not what women are told to have, I don't have people regularly complimenting my physique. My body doesn't look anything like a model you'd see on a runway or fitness magazine cover. In terms of Western beauty standards, I'm an outlier.

It feels powerful.

The wonderful thing about this is that I'm deciding I'm beautiful for myself. I look in the mirror and see nothing that I'm "supposed" to love and love it anyway. That kind of self-validation is powerful, and it's something we all need to give ourselves. Not getting any outside validation for my body forces a kind of self-love I don't know that I'd have otherwise. I can't look to others to tell me I'm OK. I have to do that for myself. And I do. Proudly.

Mostly, it just feels powerful to take up space without apology. Instead of crossing my legs and ankles and sucking in to try to be as compact as possible, I like to spread out. Power pose. I like that my bigness can be physically imposing if I need it to be. I love how dominant I feel stepping up to a deadlift. I just love taking up space. Not over others or more than others, but I take up all of the space I need.

I don't know where my fitness journey will take me. My leanest times involved a kind of training I'm not currently interested in pursuing. Perhaps my interests will change. If they do, my body will follow. I will love and appreciate my body wherever it goes. But for now, for today, I love being big.

When it comes to breakfast, the options are endless. Pancakes or waffles? Bacon and eggs? Muffin followed by a pastry? So why limit those delicious dishes to the morning hours? Here are 34 healthier snack options to satisfy those breakfast food cravings all day long.

1. Nut Butter, Banana, and Chia Seed Toast

Try this superfood twist on classic PB and toast with 1/2 a banana (sliced) and a sprinkle of chia, which is packed with vitamins and minerals (like six times more calcium than milk!).

2. Berry and Yogurt Smoothie

Here’s a simple and delicious smoothie for the morning rush. Blend frozen fruit (banana and berries work well) with Greek yogurt and a liquid of your choice (milk, juice, coconut water—whatever you like). Freeze overnight and thaw throughout the day to enjoy in the afternoon or blend up in the morning.

3. Savory Oatmeal With an Egg

Take oatmeal to a whole new level by making it savory. Prepare as usual with milk or water, but add a pinch of salt and pepper instead of any cinnamon or sugar. Then top with an over-easy or poached egg and sprinkle on a little cheese for an extra tasty kick.

4. Quinoa Fruit Salad

Spice up a plain old fruit cup with a scoop of quinoa. Toss the whole shebang around until the quinoa is evenly distributed. Add a dressing of honey, lime, and basil for a little extra body.

5. Tomato Toast With Macadamia Ricotta

Here’s a healthier take on a classic breakfast sandwich: Take 2 slices of a hearty whole-grain bread, spread each slice with 1 tablespoon of homemade macadamia ricotta cheese, and sprinkle with shiso or basil, kosher salt, and fresh cracked pepper to taste. Add 1-2 hearty slices of fresh heirloom tomatoes (blotted with paper towel to remove excess liquid) and enjoy.

6. Quinoa and Chia Porridge

Cooking quinoa in milk (cow, soy, or almond) and adding some sweet spices and fruit makes for a great substitute for classic hot breakfast cereals. Plus, it’shigh in protein and essential amino acids like lysine, which is essential for tissue growth and repair. Simply put all the ingredients into a pot and bring to a boil. Then simmer, stir, top with your favorite add-ons, and enjoy!

7. Avocado Toast With Egg

Sometimes simple is just better. Top two lightly toasted slices of whole-grain bread with smashed avocado and a sprinkling of salt and pepper. Layer on two sunny-side up eggs for a healthy dose of protein, and you've got a well-rounded breakfast. Stack 'em in a tupperware container for easy transport or cook the yolks a bit more and make the whole thing into a sandwich.

8. Chocolate Quinoa Breakfast Bowl

Here’s a healthy way to have chocolate for breakfast. A bowlful of quinoa makes for a filling, protein-rich base, and the banana and berries add a few servings of fruit.

9. Leftovers n’ Egg

Stuck with last night’s leftovers? Place a scoop of leftover roasted veggies, potatoes, or meat in a container; top with a cracked egg; and heat in the microwave until the egg white is cooked through, 30 to 45 seconds. (Or just prep in the oven.) Feeling fancy? Sprinkle with some freshly grated Parmesan cheese.

10. Warm Fruit Bowl

Craving dessert for breakfast? Or breakfast for dessert? This gluten-free bowl should hit the spot. Simply bake a berry blend in the oven, sprinkle with dark chocolate shavings, and add a cup of milk.

11. Zucchini Bread Oatmeal

Turn a classic baked loaf into oatmeal with this recipe. Adding shredded zucchini is a great way to fit in an extra serving of veggies. Throw on a handful of toasted walnuts for some added crunch.

12. Egg Breakfast Muffins

Finally, a muffin without all the carbs. Plus these guys are simple to make ahead of time. Just zap them for a few seconds in the microwave before serving.

13. Open-Face Breakfast Sandwich

Who doesn’t love an egg sandwich? Simply toss arugula with olive oil and lemon juice before frying eggs with a dash of salt and pepper. Place on top of whole-wheat toast layered with ricotta and a sprinkle of Parmigiano-Reggiano cheese. Wrap in foil and enjoy whenever the craving hits!

14. Peanut Butter and Banana Smoothie

Smoothies are a perfect on-the-go snack any time of day. Blend frozen bananas, peanut butter, soy milk, Greek yogurt, honey, and a few ice cubes. If this is a morning snack, keep it in a tight-sealing container and throw it in a gym or work bag. For an afternoon boost, prep it the night before and freeze. Remove in the morning, and it will be thawed and ready to enjoy after lunch. Tip: Add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.

15. PB&J Waffle Sandwich

Try this sweet take on a classic breakfast sandwich the next time you're eating on the go. Prepare a whole-grain toaster waffle and slice in half. Spread with 2 tablespoons nut butter and jelly of your choice, and layer sliced strawberries on top.

16. Sweet Potato and Black Bean Breakfast Burrito

Breakfast burritos are a great, easy snack to keep on hand. Make a bunch, wrap in foil, and keep in the freezer for whenever the craving hits. Protein from the eggs and black beans keeps you fuller longer, and the sweet potato keeps things interesting.

17. Stuffed Apple Surprise

This is a perfect pick for apple season. Cut 1 apple in half and remove the core (plus a bit of the extra flesh around the core). Drop 2 teaspoons nut butter between the two holes, and sprinkle in 1 teaspoon oats or granola. Wrap up the whole apple in foil or plastic wrap to save for later or enjoy as is.

18. Chocolate Pumpkin Oatmeal

A heaping dollop of pumpkin puree is a great way to squeeze in an extra dose of veggies. Plus, the super-orange superfood is packed with nutrients and a healthy dose of fiber. This recipe pairs the pumpkin with oats, chia seeds, cocoa, and almond milk for a quick and easy breakfast.

19. Blueberry Overnight Oats

This is the ultimate lazy-person breakfast. Combine oats, chia seeds, blueberries, vanilla, and milk and yogurt of your choice in a sealed container the night before. By morning, you’ll have delicious overnight oats! These can be heated in the microwave for 1-2 minutes if you're in the mood for something warm.

20. Coconut Yogurt Quinoa Muffins

By this point, it's probably obvious we think quinoa makes anything better. So when it comes to muffins? It’s a no-brainer. Try these little bites for breakfast or an after-lunch treat.

21. Zapped Scrambled Eggs With Veggies

Yes, it’s possible to make really good scrambled eggs in the microwave. And it’s easy! Beat 2 eggs, throw in a microwave-safe container, add 1 handful of your favorite veggies (cherry tomatoes and spinach leaves work well), and a sprinkle of cheese. Zap the mixture for 30 seconds, stir, and cook another 30 seconds, or until eggs are solid. Throw a top on the container to eat later or store the raw mixture in a fridge until ready to heat and eat.

22. Oatmeal Squares

Oatmeal is a great option for a hearty snack or breakfast, but what’s the best way to make it into a more convenient and portable snack? Bake it into squares!

23. Morning Glory Muffins

This oat-based muffin is packed with healthy carrots and zucchini and lightly sweetened with raisins and a pinch of sugar. Use a mini muffin tin for smaller portions, and eliminate or cut back on the brown sugar (you can also choose a healthier substitute).

24. Pumpkin Granola Yogurt Parfait

This one’s perfect to try out as fall sets in. In your favorite small container (with a reliable lid!), top plain Greek yogurt with canned pumpkin puree and a handful of granola, then sprinkle with cinnamon. The best part? Pumpkin is a bonafide superfood rich in beta carotene, which is essential for eye health.

25. Zucchini, Banana, and Flaxseed Muffins

Any recipe that fits a serving of veggies into a delicious baked good is a winner in our book.

26. Berry Breakfast Parfait

One of the easiest, healthiest, and tastiest breakfasts out there is a classic fruit and yogurt parfait. The best part? It can be made with any toppings you like. Try choosing fruits that are in season for the most flavorful options.

27. Ham and Cheese Quinoa Cups

Here’s a new way to enjoy quinoa: Make mini quinoa breakfast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup of your favorite veggies (spinach or zucchini work well), 1 cup shredded cheese, and a sprinkle of salt and pepper. Portion into a lightly greased mini muffin tin, and bake at 350 degrees for 15-20 minutes.

28. Frozen Nutty Banana

Say banan-yeah to this healthy snack. Cut 1 firm (but ripe) banana in half and unpeel, arrange on a small baking sheet or freezer-safe plate, and spread each half with 1 tablespoon almond butter (on the sides not touching the plate). Here’s the fun part: Stick whatever toppings you like on the almond butter—our favorites are granola, chia or flaxseeds, and cinnamon. Insert a popsicle stick or skewer into the cut end of each half and freeze until solid (at least 2-3 hours).

29. Homemade Instant Oatmeal

For anyone with a microwave or hot water at their disposal, these customized instant oatmeal packets are fantastic to have on hand. Instead of purchasing pre-made oatmeal packets, assemble your own in Ziploc baggies using whole rolled oats, cinnamon, and mix-ins, such as raisins and nuts.

30. Cheesy Spinach Baked Eggs

Fried eggs are great, but what about baking a whole egg with veggies and cheese and skipping the added oil? Try making a pan of these babies at the beginning of the week and bringing one along each day. (Tip: If you use the individual silicone muffin molds, it makes the egg cups even more convenient for on-the-go snacking.)

31. Vegan Blueberry Flax Breakfast Muffins

These hearty, wholesome muffins make for the perfect portable breakfast. Flax lends a healthy dose of fiber and omega-3 fatty acids. Mashed bananas (one of our favorite healthy baking subsitutions) allow for a slight reduction in the added fat and sugar too.

32. Berries and Oats Microwave Muffin

Muffins from the microwave? Yep, it's possible! Add 1/4 cup quick oats, 1 egg, a handful of berries, and a sprinkling of brown sugar to a mug and mix until evenly combined. Microwave on high for 1 minute, remove to take a look, and keep cooking for 30 seconds at a time until the muffin looks firm.

33. Peanut Butter Banana Oatmeal Breakfast Cookies

Cookies for breakfast? Yes, please. While Oreos or Chips Ahoy may not make a balanced breakfast, a cookie made of banana, peanut butter, protein powder, and oats is a top-notch choice. Plus, you can pick and choose what you like to mix—go for almond butter and raisins in one batch and peanut butter chocolate chip in another.

34. Lemon Poppy Seed Protein Squares

Here's a healthier take on the classic lemon-poppy seed muffin. Fiber-rich oat flour is paired with vanilla protein powder for a healthy, filling base. Yogurt lends moisture and some fat, and applesauce makes a great substitute for sugar. The best part? One bar contains about 54 calories and six grams of protein—much better than any muffin we've seen on the shelves lately.