Feeding A Party With High-Fiber Crowd Pleasers

The benefits of a high-fiber diet

Dietary fiber, found primarily in fruits, vegetables, whole grains and legumes, is essential as part of a healthy and comprehensive diet.¹ While it is best known for preventing or relieving constipation, it can also help you maintain a healthy weight and help to lower your risk of diabetes and heart disease.¹

A high-fiber diet can help you normalize bowel movements by making stool easier to pass, which can help lower the risk of developing hemorrhoids.¹ Eating foods that are high in soluble fiber—such as beans, oats, and flaxseed—can also help lower cholesterol levels blood pressure.¹ Since high-fiber foods tend to be more filling, you're likely to eat less and stay satiated, which can help in achieving your weight and fitness goals.¹ Lastly, for people with diabetes, fiber can help with blood sugar control.¹

Foods that are high in fiber

Certain foods contain more fiber than others. Unlike most other nutrients, fiber comes from plants instead of meats.² Here are some of the most common foods that contain fiber:²

• Beans: black beans, pinto beans, kidney beans and chickpeas
• Grains: quinoa, oats, whole grains and flaxseed
• Fruits: blackberries, raspberries, apples, pears and avocados
• Green vegetables: broccoli, peas, brussels sprouts and artichoke hearts

Experts suggest aiming for 25 to 35 grams of fiber a day.² However, according to the U.S. Department of Agriculture, approximately 90% of women and 97% of men don’t get enough fiber.² Fiber supplements like Benefiber Prebiotic Fiber Stick Packs can be a convenient way to add additional fiber to your daily intake, without adding sugar or gluten.

Recipes and snacks with high-fiber ingredients

Just because it’s packed with helpful fiber, doesn’t mean a recipe has to be boring. Try these fun healthy party recipes for your next gathering:

Avocado dip

A combination of high-fiber avocados and yogurt make this creamy dip a great way to get your daily fiber², while its simplicity only requires two primary ingredients and a blender. Check out this recipe from The Pioneer Woman and pair it with pita chips or fresh vegetables like carrots or cucumbers.

Cowboy Caviar

This popular dip is a common sight at Southern potlucks. It’s composed of healthy ingredients including black-eyed peas, beans, corn, and peppers. With a light Italian-style dressing that adds olive oil, this cowboy caviar recipe from the New York Times emphasizes black beans to contribute to your daily fiber intake.

Fruit skewers

Taking advantage of the high-fiber benefits of our favorite fruits, party appetizers don’t get any easier than this. Add a combination of blackberries, raspberries, and apple or pear cubes (all fruits high in fiber²) alongside other summery fruits like watermelons, kiwis and grapes. Try serving it with either a honey-vanilla or chocolate dip to increase the fun.

Mediterranean-style crudites

With a combination of carrots, broccoli, snap peas and celery to add to your high-fiber diet,² this Mediterranean take on the crudites dish also includes olives and marinated artichoke hearts. Combine these raw foods with a roasted red pepper hummus or a simple tzatziki to impress your friends and loved ones.

These recipes are packed with flavor, and you can snack knowing that you’re keeping your gut and heart health in mind. If you need to supplement your daily routine for gut health, try new Benefiber Prebiotic Fiber Caplets. This plant-based prebiotic caplet nourishes the good bacteria that exist naturally in your gut.* View more high-fiber recipes that you can incorporate into your diet today.