Fiber is a complex carbohydrate that plants produce and then store inside their cells or within the plant walls. The fiber in your diet comes from the fruits, grains and vegetables. Meat, fish, eggs, cheese and milk don't contain any fiber. However, you can combine meat with plant-based foods to create fiber-rich entrees or side dishes.
Sandwiches
Slice beef, pork, chicken or other meat and layer it on whole-grain bread for a high-fiber sandwich. Look for breads, English muffins or rolls that list a whole grain ingredient first on the label. Some good choices include whole wheat, oatmeal, graham flour, brown rice, whole-grain corn, whole-grain bulgur or whole-grain rye. Select whole-grain products that feature the American Heart Association's Whole Grain Heart-Check Mark, indicating they contain 51 percent or more whole grain by weight and are low in saturated fat and cholesterol. Add dark green leafy vegetables, such as spinach, and fiber-rich vegetables, including tomatoes and carrots, to punch up the fiber content of your sandwich.
Salads
Add chopped or thinly-sliced meats to a heart-healthy salad with high-fiber vegetables, including green peas, lima beans, corn, broccoli, potatoes and carrots. Dark leafy greens, such as kale, collard greens, spinach, turnip greens, Swiss chard and beet greens, are especially rich in fiber. Sprinkle sunflower or pumpkin seeds, oat bran or dried figs, dates or apricots. Chop unpeeled apples, pears, plums, peaches or cherries into your salad for additional fiber.
Casseroles and Soups
The wealth of high-fiber grains, pastas and cereals at the grocery store makes it easy to add fiber to meat-based casseroles or soups. Look for whole-wheat spaghetti, fettuccine, rotini or other pastas that contain at least 5g of fiber per serving. Explore less popular high-fiber grains, including quinoa, brown rice and buckwheat. Mix a small amount of meat with fiber-rich legumes, including lentils, split peas and dried beans. Remember to add an array of fresh, frozen or canned vegetables that contain plenty of fiber along with vitamins and minerals.
Stir Fries
Stir fry recipes offer an opportunity for creative high-fiber entrees. Use heart-healthy oils, such as olive, safflower or sunflower, to lightly saute a bit of meat with strips of carrots, celery or onions. Toss in low-sodium canned pinto or black beans, sprinkle a handful of chopped nuts and serve your stir fry with whole-grain pasta or brown rice.
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