Examples Of High Fiber Diet On A Budget

Examples of High Fiber Diet on a Budget

Oct 19, 2010 | By Debra McKenzie

A healthy diet does not have to cost a fortune. Fiber needs can be met when living on a budget. It just takes a little planning to ensure fiber foods are included in the grocery cart. Knowing what kinds of affordable fiber are available will help you eat more healthy without going overboard on your grocery bill.

Fresh Fruits and Vegetables

Purchasing produce in season helps the food dollars go farther. Visit farmers' markets to find what is grown locally. Talk to the farmers or search the Internet and cookbooks to find recipes for unfamiliar fruits and vegetables. Take the kids along to get them involved in choosing produce. Many farmer's markets now accept Electronic Benefit Transfer cards and WIC vouchers if dollars are really tight. Get extra fruits and veggies while in season and freeze if extra space is available.

Dried and Beans

Beans are high and fiber and are generally inexpensive. Dried beans can be purchased for just a few dollars and can go a long way. Navy beans, black beans, lentils, black-eyed peas, split peas and chickpeas contain 10 to 15g of fiber per cup. Beans can be used as a meat substitute as well due to high protein, which helps to stretch the dollar further.

Oats, brown rice, popcorn and barley are inexpensive whole grains that can add 3 to 6g of fiber per serving. Whole grain and pastas can be more expensive than the lower fiber white flour versions. If you like to cook and bake, purchase the flour and make your own to save more money.

Cereal

Dried breakfast cereals can be good sources of fiber if chosen carefully. High sugar cereals made for kids are usually low in fiber, so be sure to check the label. Stay away from name brands, unless on sale, and go with store brands for the cheaper cereals. The quality of the store brand is comparable to others. Check labels and choose cereals with at least 5g per serving for the best bang for your buck.