As someone who struggled with food noise, binge eating for dopamine, sugar cravings after a meal…
The best thing I’ve ever done was consistently eat 30g+ of fibre a day. It doesn’t even feel like I’m in a calorie deficit until the nighttime when hunger is so much easier to resist because I’m in bed and about to sleep. It keeps me full for minimum 5 hours, no more blood sugar crashes and I feel energised and happy after eating instead of tired and lethargic.
Some ways I sneak in fibre into my meals:
When making salads, I blend beans, unflavoured protein powder, tsp olive oil and whatever seasoning I want and use that as the dressing. It’s creamy and really tasty. It also works well inside a wrap as a sauce.
The base of all my sweet desserts are beans. Kidney bean brownies, yesterday I made a brookie out of butter beans. I batch cook and freeze in squares to microwave whenever I want something sweet. The bars are around 136 calories and low in fat which means I can top them with peanut butter to make an indulgent treat with 6g of fibre.
Making bagels out of lentils! These are delicious and have become a staple. 150 calories and 8g of fibre per bagel.
Instead of having 40g of rolled oats in the morning, I do 20g of oats, a tbsp of chia seeds and 20g of oat bran cooked in protein powder. I also add peanut butter to slow gastric emptying. Truly the only way I can eat oats and be full for hours.
Blending mixed vegetables with olives and yogurt and using that as a sauce/puree.
If I want to eat something that can be scooped with a spoon, like rice, I add diced cabbage and mixed vegetables to the dish.
by Acrobatic-Aioli9768
8 Comments
Omg can you list some of these recipes you talk about?! Definitely post recipe for what is pictured. Thanks in advance!!
Wow, all this sounds really good! Do you have a recipe you can point us too for those lentil bagels?
need the bagel recipe omg
Thank you so much for these ideas.
I have been noticing how big of a difference high fiber makes but am struggling to come up with ways to get enough. I was shocked when I looked at how little fiber was actually in things I thought were high fiber. I realized I needed to get creative to work in more fiber so these ideas are much appreciated!
Agree! Keeps away the hunger and no constipation thank you
Have you tried adzuki beans (sweet red beans / anko)? Sweetened they’re traditional in many Asian desserts.
May be easier to sell folks on anko brownies than kidney beans brownies
also demanding the lentil bagel recipe 😋😉 but seriously please share!!
Blending beans and veggies is genius. Sometimes I don’t feel like eating these things because they don’t taste good to me.
I love shredding a zucchini and adding that to rice. It’s a great flavorless veg that helps bulk it up