Hey guys! Happy Tuesday! As part of Week 2 of our New Year’s Nutrition Boot Camp, I wanted to give you some of my favorite tips for adding fiber to your diet.
Fiber is super important for many reasons! It is good for heart health, helps regulate GI function, slows the absorption of carbohydrates in our bodies and most importantly… it makes us feel full.
I feel like adequate fiber intake is a secret for weight loss. It’s really hard to eat the daily recommended amount of fiber throughout the day (+ adequate hydration) and feel hungry. So if I’m looking over someone’s food diary and they are telling me they are having issues with satiety, fiber is one thing I specifically look for.
Here are some things that can help you with your fiber intake!
10. Load up on veggies
Okay, so we all know you should eat your vegetables but here’s a specific reason why… many vegetables are packed full of fiber. Leafy greens, squash varieties, potatoes, cauliflower, broccoli and brussels sprouts are just a few vegetables that will add to your fiber intake.
9. Choose whole grains
When a whole grain is made into a refined product, part of that refining process actually removes the part of the grain that is high in fiber. This is part of the reason whole grains are healthier for you.
8. Don’t forget your fruit
Pulp-free fruit juice has less fiber than fresh fruit. Choose the latter if you want to feel more satisfied.
7. Beans are your friend
Beans are a super food- they are high in fiber, protein and antioxidants and they are super cheap! A cup of many bean varieties has >15g of protein! Black, navy, pinto beans and lentils are just a few!
6. Go Nuts (literally)
Nuts are another great source of fiber. An ounce of almonds has 4g of fiber. Peanuts and cashews can also add more fiber to your diet.
5. Choose less processed products
The more you process a product, the more fiber will likely be removed along the way. For example, a fresh apple has more fiber than applesauce, which has more fiber than apple juice.
4. Keep the peel
Fiber is higher in the peels of fresh fruits and vegetables. Keep that in mind the next time you want to remove the skins off of your apple!
3. Be smart about cereals
Breakfast cereals can actually be a really great source of fiber… if you choose the right one. Ditch the sugary types and reach for oat or bran cereals.
2. Get Fancy with your smoothies
Smoothies are a great opportunity to increase your daily fiber intake. In addition to fruits and greens, you can also spice things up with ingredients like ground flax and/or chia seeds for some added fiber.
1. Make sure your snacks have fiber!
If you’re going to snack throughout the day then make sure you’re eating something that is going to hold you over until your next meal. Eating high-fiber snacks is a great way to reach your fiber goals each day. My favorite high fiber snack is blueberries with cottage cheese.
A few reminders about increasing your fiber intake:
- It’s so important to drink enough water with your fiber! You could experience constipation or other GI issues if you don’t.
- Reach for whole foods that are naturally high in fiber instead of supplementing with powders and pills (unless instructed by your physician, of course). You are not getting the added nutrients that food has with fiber supplements.
Have a great day!!