What’s the Deal with Fiber, and How Do You Get More?

Eating Right to Support Your Fitness Plan
November 6, 2018
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November 20, 2018

What’s the Deal with Fiber, and How Do You Get More?

As you put together your weight loss plan, you might focus on things like calories, sugar, fat, and protein. You probably know that you need to burn more calories than you consume, in order to shed pounds.

But when evaluating a nutrition plan, many people overlook something extremely important: Fiber helps you feel full, promotes healthy digestion, keeps your blood sugar more level, and even helps to prevent some serious diseases. It’s extremely important to make sure that you’re eating enough fiber, both for weight loss and health purposes, and yet many people overlook this critical component of a balanced diet.

In fact, the typical American diet is so deficient in fiber that it is reasonable to assume this deficiency is part of why we tend to struggle with weight loss and various chronic diseases. Most of us are choosing simple carbs, like white flour and sugar, over the complex carbs of healthier whole grain options. And most of us can admit that we just don’t eat enough fruits and vegetables.

So, how do you change this? Try these easy dietary swaps or “sneaks” to get a little more fiber into your diet.

Toss in a handful of spinach. Spinach can be added to omelettes, salads, sandwiches, and smoothies. It has such a mild flavor, that you can sneak it into many dishes.

Add beans. Beans are rich in fiber, and can be tossed into salads, soups, or quesadillas. Mixed with rice, they make a tasty side dish.

Use chickpea flour in baked goods. Chickpea flour contains a significant amount of fiber, and it’s a great gluten-free substitute for baked goods.

Swap breading for crushed nuts or oats. You might be surprised out how delicious this swap can be, when used to “bread” veggies or meats.

Choose whole grains. White flour options simply don’t contain enough fiber. Opt for whole grain breads, wraps, hamburger buns, bagels, etc over their white counterparts.

Munch on popcorn. If salty, crunchy snacks are your thing, you might be pleased to learn that one cup of popcorn contains only 32 calories but 12 grams of fiber.

Use avocado in homemade desserts. One avocado contains 12 grams of fiber, along with heart-healthy fats. Luckily, avocado also makes terrific homemade ice cream and popsicles!

In order to learn more about appropriate fiber intake, contact our office to schedule an appointment. We’ll discuss your weight loss plan, and help you set a goal for all of your daily nutritional values.