Lining the shelves of health stores are endless varieties of fiber supplements. What if I told you that buying these is completely avoidable with a few small changes to your diet? In fact, dietary changes will likely be much more effective.
Fiber is crucial to our digestive health and can even help to improve our heart health. We find fiber as “soluble” and “insoluble” both being important.
Soluble fibers are found in things like oats and apples and form a gel in our intestines for smoother digestion. These fibers also help to lower our total blood cholesterol.
Insoluble fiber adds bulk and makes digestion a lot smoother. Both fibers require us to stay hydrated to best support digestion.
We find fiber in most plant-based food sources: vegetables, fruits, whole grains, nuts, seeds, and legumes. All of which may be challenging for someone that follows a western diet to find the taste for. Read my latest post “five ways to eat more veggies” for even more tips.
Starting to add in the following three strategies can help to make the recommended 25 g/day more achievable!
- Try a legume-based pasta. Choosing a lentil or chickpea pasta is a great way to add protein and fiber to an otherwise one-dimensional meal. These pastas taste great and can be prepared as a regular pasta would be. Sautee some veggies in garlic & olive oil to add more flavor + fiber!
- Sprinkle some seeds. Garnishing meals with seeds is another helpful way to increase fiber intake. Sprinkle some chia seeds on yogurt, peanut butter toast, or add them to a smoothie. Top salads + bowls with pepitas, hemp seeds, or ground flax seeds. Not only do seeds add lots of fiber, but heart healthy fats as well.
- Add a handful of berries. A tasty way to up our fiber intake is with blueberries, raspberries, and blackberries. Especially during the summer months. Add berries to a smoothie, yogurt bowl, oatmeal, baked good, dressing, or salad. They add lots of culinary elements while pushing you towards your fiber goal!
Let me know if you try any of these! Book a free call if you need more 1:1 guidance to reaching your goals, improving your diet, and optimizing your fitness.
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