Here’s why…
Fiber is a type of carbohydrate that cannot be digested by the body (meaning, it does not contribute to calorie intake because it does not absorb into the body). YET it plays a critical role in maintaining optimal health and wellness.
Here is just a short list of the amazing benefits of eating fiber on a daily basis:
Feeds our good gut bacteria which is responsible for protecting against intestinal infections, decreases inflammation, supports digestion and protects our gut lining
Can help reduce cholesterol levels and improve heart health
It has also been linked to improved blood sugar control
Increases metabolism and helps with weight loss maintenance
Contributes to satiety and feeling full
Foods Rich in Dietary Fiber:
✅ Fruits high in fiber: Berries, apples, pears, green bananas, and kiwis
✅ Veggies: Load up on leafy greens, broccoli, Brussels sprouts, cabbage, kale, garlic, onion, leeks, asparagus, beans, and sweet potatoes (all cooked and cooled root veggies too)!
✅ Whole Grains: brown rice, quinoa, and oats
✅ Nuts and Seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, sunflower seeds, and chia seeds pack a powerful punch of fiber. I love to include them in my smoothie, sprinkle them on salads, yogurt, or oatmeal!
There are two types of fiber: Soluble and Insoluble
Soluble Fiber
Soluble fiber come from the inner flesh of plants. They are known for their ability to dissolve in water (forming a gel-like substance) to help food and waste move through your GI system. This fiber can be helpful for those struggling with either constipation or diarrhea. Because soluble fibers can help to slow the digestive process, it helps to manage healthier blood sugar levels and satiation (all amazing properties for metabolism and weight loss)!
These fibers are also easily fermented by your gut bacteria in your large colon. Meaning, these fibers feed your good gut bacteria and supports digestion, decreases inflammation and protects our gut lining.
Insoluble fiber
Insoluble fiber is usually found on the outer skin of plants. This type of fiber does not dissolve in water, but it helps form the “bulk” of our stool, making stool easier to pass and therefore promotes bowel movements.
Remember: Both are important for overall health, metabolism, blood sugar management and bowel movements!
Quick ways to incorporate fiber into your daily routine:
The easiest way to get more fiber in your diet is simply to reach for more plants!
Add 2 tbsp of flax or chia seeds (10g fiber) to a smoothie, oatmeal, or yogurt
Add 1 cup of beans to your dinner (18g fiber)
1 cup berries (7g fiber) + 1 cup spinach (5g fiber) to a salad (extra fiber if you sprinkle pumpkin seeds on top with it)!
A handful of almonds (3g fiber) with an apple (5g fiber)
I always aim for at least 25-30g of fiber a day. The recommended daily amount varies depending on age however most adults should aim for at least 25-30 grams per day, which means you should aim for 10g of fiber per meal.
And if you are not used to eating that much fiber, remember to go slow. There is a chance that if you go from 5g of fiber per day to 30g of fiber at once, you may not be able to handle all the extra added material leading to constipation and discomfort. To minimize this risk, start off slowly when introducing these types of foods into your diet allowing your body time adjust accordingly before increasing intakes further down the line if necessary!