Getting adequate fiber is a key component for vibrant health and a lean body.
I teach my clients the importance of getting enough fiber in our diet and simple ways to add fibre to any meal or snack
What is fibre?
Fiber occurs in fruit, vegetables and grains. It is part of the cell wall of these foods. Fiber helps to slow the absorption of carbs, feeds the healthy bacteria in the gut and supports a healthy digestive tract. Getting adequate fiber helps to guard against heart disease, cancer, obesity, and many more diseases plaguing us.
There are two types of fiber.
Insoluble Fiber - doesn’t dissolve in water and helps to keep food moving through the intestines.
Sources include nuts, seeds, fruits with skin, green veggies.
Soluble Fiber - creates a gel in the digestive system. It slows down and increases the absorption of nutrients from food.
Sources include beans, legumes, oats, berries and some vegetables.
Goal - increase your fiber intake gradually to 30 - 50 grams per day. Start to slowly increase fiber and make sure you drink plenty of water to maximize fibers functioning.
Sources include nuts, seeds, fruits with skin, green veggies.
Soluble Fiber - creates a gel in the digestive system. It slows down and increases the absorption of nutrients from food.
Sources include beans, legumes, oats, berries and some vegetables.
Goal - increase your fiber intake gradually to 30 - 50 grams per day. Start to slowly increase fiber and make sure you drink plenty of water to maximize fibers functioning.
Here is a list of some foods that are high in fiber and many other nutrients that you can add to your meals and snacks to make sure you are getting enough fiber.
- Avocados
- Pears
- Berries
- Coconut
- Figs
- Artichokes
- Brussel Sprouts
- Legumes
- Nuts and Seeds
- Flax Seeds and Chia Seeds
- Quinoa
- Wild rice
Easy Tips to Increase Your Daily Fiber Intake
- Add flaxseed or chia seeds to a smoothie or a bowl of yoghurt to increase fiber content
- Add ½ diced avocado to your favorite salad or blend into salad dressing
- Grab a handful of nuts and seeds for a quick snack.
- Add a ½ cup quinoa to your favorite salad.
Fiber will help to fill you up without filling you out! Begin adding more fiber to your plate today it will help you to look and feel your best!
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Are you ready to start making better choices about the food you put in your mouth?
Download your free Simple Swaps Guide to Meal Planning & Prepping to learn what small changes you can make in your diet and grocery list to start increasing your fiber intake and gaining health today! |
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