Adding More Fiber into Your Diet
Most of us aren’t getting enough Fiber due to our diets. Fiber is beneficial & helps with weight loss. Unfortunately, Americans have been eating less and less of foods with the necessary fiber that their bodies need. For those of you who are not getting your Fiber through real foods and are relying on processed foods you are doing yourself a disservice.
Processed food manufacturers have been adding one type of fiber into foods, inulin. Inulin is natural and not bad, just overused these days. When inulin is frequently consumed this can cause an imbalance in gut bacteria, which may cause GI rumbling, gas, bloating and other unpleasant stomach issues.
You should get most of your fiber through whole foods. This will help balance out your gut bacteria & have you feeling great! The magic number is 30! You want to reach 30g of fiber a day preferably through Veggies.
It is important to increase fiber slowly and drink lots of water every day. When fiber is increased too quickly, it can lead to stomach pain, intestinal cramps, bloating, gas and even constipation. The latter may surprise some; however, without enough liquid in the diet, fiber can bulk up the stool to the point that waste becomes nearly impassable.
High Fiber veggies include:
Peas (8.8g / cup, cooked)
Broccoli (5.1g / cup, boiled)
Spinach (7g / ½ cup, cooked)
Brussel sprouts ( 4.1g / cup, boiled)
Other foods that are a good source of fiber
Beans- Add them to meals often example: Add them to burritos, eggs, chili etc.
Whole grains- Whole wheat bread & pasta
High fiber cereal- Read the nutrition label the fiber should be from whole grains & bran and should also contain 5g of fiber per serving.
Avocados- 1 whole Avocado is 10 grams of fiber. Make sure to understand that this fruit is higher in calories, but the overall nutritional value of an Avocado makes indulging worth it. After all they are considered a Superfood!
Nuts- Almonds, pecans & walnuts.
Brown Rice- Contains more fiber than white.
Chia Seeds-10g of fiber per 1-ounce serving!