Adding fiber to your sandwich is good for your health, and you may actually enjoy the taste of the sandwich more than you usually do. Besides the health benefits, eating a sandwich that is high in fiber will help you control your appetite, so you will not have to snack between meals. If you include the right kind of fiber in your sandwich, you can even reduce the total number of calories it contains, which will help you to keep your weight under control.
1. Whole Wheat Bread
Two slices of whole wheat bread contain roughly 6 grams of fiber. Depending on the reference source, adults should consume a minimum of 20 to 35 grams of dietary fiber each day, so two slices of wheat bread are a good start. Check the label of the bread before you buy a loaf, and compare it to other brands the store offers. Some brands have a few more calories in their wheat bread, which is fine as long as you stay within your total calorie goal.
2. Sliced Carrots
Four sticks of carrots have nearly 2 grams of fiber. If you do not like the way your sandwich tastes with carrots added, try eating them on the side. You can also cut the carrot in half, chop one half into small sticks to use for your sandwich, and then eat the other half of the carrot later for a snack. If you prefer, cut the carrots into smaller pieces that are easier to eat with a sandwich.
3. Tomatoes
Depending on the size of the tomato you use for your sandwich, it could contain as much as 2 grams of fiber. Add a slice or two to your sandwich, to increase your total fiber intake. Remember to save the unused portion of the tomato for the next day. If you do not like the way your sandwich tastes with the tomato, try adding some pepper or other spices. Since tomatoes can become soggy, store your sandwich in a refrigerator if you are not going to eat it right away.
4. Peppers
Red sweet peppers have roughly 1 gram of fiber. Cooked green sweet peppers have about the same amount of fiber as red peppers. Clean the pepper with water, then slice it into thin strips to use on your sandwich. Remove any seeds as you cut the pepper. Try both green and red peppers, to see which one you like best with the type of cold cuts you use on your sandwich.
5. Brussels Sprouts
Cooked Brussels sprouts have approximately 3 grams of fiber. Chop the sprouts into a small size to use on your sandwich. You may have to experiment with different sandwich meats, to find the kind of meat that tastes good to you with the addition of Brussels sprouts. Remember to store the sandwich in a plastic container if you are taking it to work to eat for lunch.
