It’s easy to imagine greasy burgers, salty fries, and sugary drinks when we think of fast food. However, here is an interesting fact: You can also find some healthier options in fast food, such as high-fiber fast food that’s nutritious and delicious. In this article, we shall look at what high-fiber foods are, why they are important to your health, and where you can find high-fiber fast food options that won’t leave you feeling guilty.
What is High Fiber Food?
So, before we look for some high-fiber fast food, let’s break down what fiber is and why it matters. Dietary fiber is a carbohydrate in plant-based foods that the body cannot digest. They travel through your digestive system-aiding digestion and help control weight.
There are two types of fiber:
Soluble Fiber: This one dissolves in water and can form a gel, possibly that could be lowering cholesterol and glucose. It is available in oats, peas, beans, apples, and carrots.
Insoluble Fiber: This type of fiber adds bulk to your stool helping move food through your digestive system. You are supposed to get Insoluble fiber from whole wheat flour, wheat bran, nuts, beans, cauliflower, or potatoes.
Why Is Fiber Important?
Fiber does much more besides keeping the digestive system in good health. Probably, it happens automatically that regular high-fiber food intake helps in:
- Digestive Health: Adding bulk to stool; makes it easy to pass. Also prevents constipation.
- Weight Management: High-fiber foods tend to be more filling and thus help you feel fuller longer and can reduce your overeating.
- Heart Health: A high-fiber diet can reduce bad cholesterol (LDL), improving your chances of heart health.
- Blood Sugar Control: Fiber slows the absorption of sugar, thus aiding in the regulation of blood sugar.
Can Fast Food Be Healthy?
You’re probably thinking, “Fast food and high fiber? Sounds like a bad combination.” Of course, fast foods are inherently unhealthy in many ways: they are often loaded with fats, sugars, and refined carbs. However fast food chains have been starting to serve healthier options for the conscious health eaters. This is an opportunity where you can now discover high-fiber fast foods at multiple popular restaurants. Your problem will be knowing what to look for and what not to look for so you make the right smart choice.
High Fiber Fast Food Choices
Let’s take a look at some of the popular fast food chains that might provide high-fiber fast food choices.
1. Subway
Subway has consistently branded itself as healthier in the world of fast food, and for good reason. Their menu is naturally full of veggies, whole-grain bread, and lean proteins. If you want to have a high-fiber meal, here’s what you can try:
- Veggie Delite on Whole Wheat Bread: This is perfect for veggies-on-lettuce, tomatoes, cucumbers, and spinach, all of rich in fiber. Order whole wheat bread to add more amount of fiber.
- Black Bean Soup: It happens with everyone that sometimes we feel needful for some warm. Subway’s black bean soup is another excellent choice, with high fiber. Beans rank among the highest-fiber foods.
2. Chipotle
Chipotle is known for its “build your own meal” configuration that lets you build a customized, fiber-packed meal. Give this a try:
- Burrito Bowl with Brown Rice and Black Beans: Both brown rice and black beans have fantastic amounts of fiber. Add vegetables like lettuce, tomatoes, and fajita veggies and you’ve got a high-fiber feast.
- Sofritas Salad: To keep it light, you can have a salad of sofritas or tofu-based protein accompanied by black beans and plenty of fresh vegetables. Add salsa to get that extra fiber.
3. Panera Bread
Panera Bread is another great spot to look for high-fiber fast food. Their menu is filled with wholesome breads, salads, and soups that are great for a diet of high fiber:
- Mediterranean Veggie Sandwich on Whole Grain Bread: This sandwich is not only delicious but also amazing for delivering fiber from hummus, cucumbers, and whole grain bread.
- Ten Vegetable Soup: This soup is an incredible choice for a fiber-intensive meal. It’s filled with fiber-rich vegetables such as tomatoes, zucchini, and bell peppers.
4. Taco Bell
Amazingly, Taco Bell does offer some decent high-fiber options, especially if you order your food modified. Here’s what you can try:
- Power Menu Bowl with Black Beans: This bowl features rice, black beans, lettuce, and pico de gallo-wa, all of which are high in fiber. You can even get the rice swapped with brown rice, should they have it.
- Bean Burrito: The traditional bean burrito is another great option. Beans are full of fiber, and a burrito is very customizable. Add extra veggies to increase your fiber intake even more.
How to Locate High-Fiber Fast Food
To locate high-fiber fast food, be mindful of your choices. Here’s how:
- Eat Whole Grains: When you can, make some whole grain choices such as whole grain bread, tortillas, or brown rice. Whole grains give you more fiber than the refined options.
- Add Veggies: Be liberal with the veggies! Whether making a sandwich, salad, or burrito, include lots of vegetables like lettuce, spinach, cucumbers, and peppers that will give you fiber.
- Pick Beans and Legumes: This is one of the rich fiber sources. Try to include your menu with black beans, chickpeas, or lentils as much as possible.
- Avoid Fried Foods: Fried foods, for instance, French fries and fried chicken may taste delicious, but they normally have low fiber content while their unhealthy fats are high. Grilled, baked, or fresh ones are best.
- Reading Nutrition Information: Most fast-food restaurants now publish nutrition information on their Web sites or in the restaurant. Look for meals that have at least 5 grams of fiber per serving.
The Future of Fast Food
With increased health consciousness among most consumers, fast food chains are slowly altering their menus to cater to the requirement for healthy diets. High-fiber food is in demand because it benefits individuals’ health and so they require body-fueling meals rather than filling ones. Restaurants will keep evolving, and there’s a future for even more high-fiber fast foods.
Conclusion
You might think it’s really hard to find high-fiber fast food. It’s not very difficult. With a little bit of knowledge and smart choices, one can enjoy meals that taste great and are healthy to boot. Whether it is grabbing a burrito bowl at Chipotle, a veggie sandwich at Subway, or a salad at Panera, there is a wide variety of fast food that’s good for your health. Just remember: whole grains, veggies, and beans equate to plenty of fiber.
Next time you rush to the store, skip the fast food and have a healthy meal that is convenient and high in fiber and nutrients.