Whether you’re trying to eat a healthier diet and prevent disease, or you’re actively pursuing a weight loss plan, adding more fiber to your diet should be one of the cornerstones of your strategy. Most people eating a typical American diet aren’t consuming nearly enough fiber, and it’s important for several reasons:
- Fiber helps you feel full
- Fiber aids digestion
- Fiber maintains blood sugar levels
- Fiber can help prevent cravings
- Fiber intake has been linked to lower risk of certain serious diseases, like colon cancer
So, with that being said, why are our diets so disappointingly low in fiber? There are several reasons, but the main one is that we tend not to consume enough fresh produce. And, our emphasis on “white bread” over whole grain options doesn’t help, either.
Try these trick to sneak a bit more fiber into your diet:
Opt for whole grains. These products are higher in fiber and protein than their “white” alternatives.
Choose popcorn as a snack. One cup of popcorn packs 12 grams of fiber, but only 32 calories. Of course, if you add butter then your calorie and fat content will increase.
Toss some beans into meals. Beans are high in fiber, and their flavors blend well with many dishes. Toss black beans into a salad, or include them in soups.
Skip the breadcrumbs. If you’re “breading” food (like chicken) before baking or air frying it, opt for crushed nuts or oats instead.
Grab an avocado. An avocado makes a delicious snack, and contains 12 grams of fiber. You can also smear it on whole grain toast, or make your own homemade ice cream or popsicles for desserts.
Sneak spinach into your meals. Fiber-rich spinach is easy to add to omelets, sandwiches, salads and more.
Try chickpea flour. It’s higher in fiber than traditional flours, and can be substituted in recipes for pancakes, muffins, and more.
Of course, if you’re pursuing a weight loss plan we also recommend that you come see us. We can help you with nutritional guidance, monitoring, and the support you need to reach your goals.
