Whether you’re a first-timer or you’ve been with us for awhile, welcome to the Mu Mu Muesli Health Food Blog! This smoothie recipe is for those of you who want fast and easy vegan recipes that don’t require too much effort. Now this particular recipe is also a great life hack because you probably have most of the ingredients in your kitchen already! Plus, it’s easy to stock up on the bulk muesli topping, so it’s always on hand when you need it.
No High Fiber Foods List is complete without blueberries! These brilliant little berries are small but mighty. In my book, they win the “superfood” moniker, right alongside foods like avocado and kale. In addition to the dietary fiber in blueberries, they have a high concentration of important vitamins and other nutrients.
Mix blueberries, apple slices, oatmeal and Mu Mu Muesli breakfast cereal for an extremely fiber rich breakfast!
And let’s not forget the awesome versatility of these little gems! They’re delicious by the handful, of course. But they also taste incredibly good when mixed in with gourmet pancake batter, or with muesli cereal and coconut milk.
Health Benefits of Fiber Rich Foods
The fiber in blueberries is largely responsible for:
- Reducing risk of diabetes and also helping regulate blood sugar
- Improving gut health
- Encouraging weight loss (Gotta love those high fiber foods with low calories!)
- Easing constipation or diarrhea symptoms
- Diminishing your risk of cancer and other diseases
Nutrition Facts for 1 Cup of Blueberries
In one cup of blueberries, there are 3.6 grams of dietary fiber. That’s 14% of the Daily Recommended Intake (DRI).
Additionally, 1 cup of blueberries contains:
- 25% of the RDI for Manganese
- 36% of the RDI for Vitamin K
- 24% of the RDI for Vitamin C
- 14.7 Grams of Sugar
- 85 Calories
Top 2 Health Benefits of Blueberries
When you combine the fiber in blueberries with the antioxidants and vitamins, you get something truly healing.
Blueberries Are Antioxidant Powerhouses
Our bodies and minds need antioxidants! And blueberries have some of the highest amount of antioxidants available, when compared to other fruits. The simple way to explain how they work is that the antioxidants defend your body against “free radicals.”
Free radicals are harmful molecules that you come into contact with everyday, and they can wreak havoc on your health. This damage can come in the form of diseases like skin cancer, obesity, stroke, GI disorders, hypertension, and heart disease.
Specifically, blueberries contain flavonoids, a type of antioxidants that are part of the polyphenol family of antioxidants. (Raisins and dates are also good sources of polyphenols!) Scientists believe that anthocyanins, a subgroup of flavonoids, are responsible for the healing powers of blueberries.
In fact, one study discovered that people who drank a blueberry/apple combo juice daily experienced a twenty percent drop in free radical damage in their bodies! Again, this protects your cells and makes them more resilient to cancer and other fatal illnesses.
Safe for Individuals with Diabetes
The fiber in blueberries accounts for 16% of the total carbohydrates. The remaining carbs come from sugar. Although blueberries contain sugar, these natural fruit sugars score well on the glycemic index scale. This means that they don’t induce out-of-control blood sugar levels, and so they are safe for people with diabetes.
Additional Fiber Rich Fruits
There are plenty more high fiber fruits out there! Here’s a quick list of examples:
- Dried Apricots
- Citrus Fruits
- Sweet Potatoes
Pancakes are the quintessential American breakfast food. And the exciting news is that there are 100% organic, ethical and healthy gourmet pancake mixes for sale that will fit perfectly into your clean eating family meal plan! But a heavenly healthy pancake mix is just one part of the equation. Scroll down for a list of the best healthy pancake topping ideas to really bring your breakfast game up a notch!
In past blog posts, we’ve covered important topics like healthy fats and the best vegan food sources of protein. Now it’s time to examine another pillar of clean eating: examples of foods high in dietary fiber.
If you’ve ever picked a health nut’s brain, you probably know that their “healthy eating” code includes a nutritious breakfast everyday. Of course there are several nutrients necessary for a breakfast to qualify as a “superfood,” but fiber is definitely one of them. In this post, we’ll look specifically at high fiber breakfast foods. You’ll find a variety of easy high fiber recipes, ranging from the simple grab-and-go style to something more time consuming and decadent, like a smoothie/pudding hybrid.