Plus, the general 411 on fiber and how to incorporate it into your day.
How much do you need?
What foods have the most?
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Fiber, to put it very simply, is an indigestible carbohydrate found in foodsprimarily plant foods.
It benefits our health in so many ways.
It also helps us feel full and is vital for a healthy gut."
Fiber 101
Fiber may seem complicated, but let’s break it down.
Fermentable vs. Non-Fermentable Fiber
Sometimes youll hear about fermentable and non-fermentable fiber.
Fiber-rich foods also contribute to satiety, which can help with weight management.
Pass the fiber, just!
How Much Fiber Do You Need?
And What To Choose?
However, the optimal amount of fiber a person needs can vary.
Dont stop here, though, theres plenty more where that came from.
Enjoy exploring the wide variety of fiber-rich foods available.
Enjoy raw apple slices dipped in almond butter or toss chopped apple into a salad.
Top with plain Greek yogurt.
Its also a great way to add creaminess to smoothies or a vegan cream sauce.
Blatner recommends enjoying avocado on whole-grain crackers with hot sauce.
Enjoyblueberrieswith yogurt or cottage cheese, in oatmeal, smoothies, or salads.
you’ve got the option to also add them to baked goods.
They also are great in salsa.
For a savory twist, mix it with hummus, or cook it into chili.
it’s possible for you to also use it to add nutrients and lighten up a cheese sauce.
Blatner loves shredded coconut with oatmeal, chopped almonds, and cacao nibs.
Raw or cooked broccoli also makes a great snack.
Blatner recommends dipping florets in peanut sauce.
Cauliflower
1 cup cauliflower: 3.9 grams of fiber
Cauliflower is extremely versatile.
Trysteamed or roasted cauliflower as a side dish or added to salads, omelets, or casseroles.
Blatner suggests, Dip raw jicama sticks in guac or bean dip.
or throw it into soups, grain dishes, and omelets and frittatas.
It also blends perfectly into smoothies and is an easy salad base.
They also make a great addition to baked goods or can be made into blender pancakes.
One serving of each has >25% of your daily fiber needs.
Add black beans to a salad, tacos or burritos, soup, stew, or chill.
Theyre also great for making homemade vegetarian burgers.
Puree them to use in dip or even brownies.
I also love tossing canned, drained chickpeas into canned soup to boost protein and fiber.
you might even use chickpeas in sweet foods, like energy balls and smoothies.
Shape editors love tossing edamame in a salad or stir-fry.
They cook up very quickly and are great for meal prep.
Try them as an alternative to chickpeas for a super-creamy hummus.
One tablespoon offers 3 grams of fiber and healthy omega-3 fats.
Theyre also great for adding to baked goods or making granola or granola bars.
Ground up, theyre a great alternative to nuts in pesto sauce.
Shredded Wheat Cereal
1 cup shredded wheat cereal: 6.2 grams of fiber
Cereal lovers rejoice!
Shredded wheat cereal is a great way to get fiber in at any time of the day.
Choose an unsweetened version and add sweetness with fruit.
Sound Too Good to Be True?
Consuming too much can contribute to gastrointestinal (AKA tummy) discomfort and even malabsorption of nutrients.
However, this usually improves as the body adjusts to higher fiber intake.
Aim for around 7-10 grams per meal or snack to avoid gut issues related to fiber intake.
And dont forget to increase fluid intake as you increase your fiber intake.
If you are going to select packaged foods, take a look at the label.
So, look for items that provide at least 3-5 grams of fiber per serving.
Hitsky adds, Don’t forget the frozen and canned section of the grocery store!
There are some hidden fiber gems like beans that are shelf-stable, affordable, and high-fiber.
