Z. Johnson
If you are reading this post, I’m guessing it’s because you probably need more fiber in your diet. We’ve all heard about it. Fiber is one of those essential things that must be in our plates everyday, if we want to stay healthy. We need to eat 25-30g a day of fiber. However, often times we tend to overlook fiber. We focus so much on protein and other nutrients, such as healthy fats, which is not bad. But it’s important that we also include fiber in our life. Today, I’m giving you a hint on why you should not skip fiber from your diet and easy ways to add more fiber to your meals.
I know I’ve talked a lot on my previous posts about the importance of protein and healthy fats in our meals. But, also, guess what? More than half the population doesn’t eat enough fiber in their diets. Read that again… That’s the main reason why many people struggle with bloating, digestive issues and other metabolic problems. Hope this is not you… But, anyways, I got you covered, and here I have a simple guide on how to add more fiber to your meals in a sneaky way… Keep reading…
Why you need more fiber in your life
Fiber is essential because it
Regulates blood sugar
Fiber will help keep your blood sugar in check all day. Say bye to those excessive spikes of sugar rushes and crashes. When our bodies blood sugar is all unstable, we tend to crave more foods, have disordered eating, store more fat and gain weight. The more fiber you eat, the less blood sugar spikes you’ll have.
Makes you feel full for longer
When you eat enough fiber, you feel more satisfied compared to when you don’t. That is because fiber is not digested like the other nutrients, the body eliminates it. Fiber fills your stomach and makes you more full, more quickly and for a longer time.
Reduces sugar cravings
You’ll thank fiber for this! Adding more fiber to your meals means less sugar cravings, less attacks to your fridge and pantry. That is because fiber stays longer in your stomach and slows down your digestion, making it more efficient. Read more about how to reduce sugar cravings in this post.
Boosts your gut health
When you add more fiber to your meals, you improve your gut health to the max. Fiber helps to promote regular bowel movement and it helps you poop better. Eating enough fiber is essential to prevent digestive issues like bloating, constipation, and others. Check out more on gut health foods in this guide.
Improves your immune system
Eating more fiber also helps to strengthen your immune system. Fiber rich foods like fruits, and colorful veggies are packed with vitamins, minerals and antioxidants to help promote a better immune system. Greek yogurt is also a great source of probiotics, not only for your gut health but also to help fight against diseases.
Helps you stay fit
If you’re looking to burn more fat, and trim your waistline, fiber will be one of your best friends! Add more fiber to your meals to help you stay in shape. Fiber not only controls your appetite, but it also helps to promote fat burn in your digestive tract. Because it is not absorbed, your body needs to burn more calories, therefore it boosts your metabolism.
Keeps your cholesterol levels in check
Fiber works in your body like a cleaner does with all the mess at home. This is a good analogy, considering that having high blood cholesterol problems is mainly because of poor eating habits. Eating too much processed foods, plus other factors leads to building bad cholesterol in your bloodstream. If you want to reduce your cholesterol levels, you need more fiber. People who follow a plant based eating lifestyle, have very good results when controlling their cholesterol levels. Also, most of the cardio healthy superfoods are great sources of fiber.
Gives you more energy
Eating more fiber also revs up your energy levels, because of what I already mentioned in terms of boosting your metabolism and keeping you full. To eat smart for weight loss and a great shape, follow this previous post.
Better skin
If you didn’t know, having a healthy diet that includes enough amounts of fiber will improve your skin as well. Fiber absorbs all the toxins from your body, and one of the ways to release those are through the skin. It will help you glow!
Smart ways to add more fiber to your meals:
1. Eat more whole foods rather than processed
A simple way to add more fiber to your meals is to focus more on whole foods rather than processed. Go for whole grain cereals, instead of the packed ones that may be full of additives and sugar. One of my favorite cereals is oats. It’s one of the best sources of fiber out there you can find, and of course, inexpensive.
You can also take advantage of superblends or superfood smoothies. These foods are packed with so much nutrition value and benefits, that you won’t want to miss including these in your healthy eating regimen. I tried Splendid Spoon superblends, and I love that they have superfoods, are fully plant-based and help boost your metabolism. You can easily have them for a quick meal replacement, post-workout smoothie, or simply as a complete snack. These smoothies are perfect for busy people, who are always on-the-go. Splendid spoon offers many flavors and bundles, plus deliver right to your door. Get 15% off here.
2. Add more fiber to your meals by eating more raw salads than cooked veggies
A smart hack to add more fiber to your meals is to eat more raw veggies regularly, rather than cooked. When you steam veggies, boil them, or simply peel them, you lose some of the fiber. Choose crunchy veggies and if you cook them, try not to do so more than 10 mins.
3. How to add more fiber to your meals: Eat more legumes
Legumes are powerful sources of fiber. Eating more of these foods like beans, lentils, and chickpeas will help you boost your fiber intake.
4. Snack on nuts and seeds, add them to your recipes
Nuts are my favorite fiber snacks. You can eat them alone, or simply add them to smoothies, yogurt, desserts or whatever else you choose. It’s very easy to sneak them into your breakfast by preparing a delicious smoothie bowl or as a topping to your favorite overnight oats and chia puddings.
5. Eat more whole fruits rather than juice
Eating more whole fruits often, instead of juicing them will help you get more fiber in your body. Some people claim that veggie juices can contain tons of fiber, but nothing like making your own natural source. Remember that packages usually have other additives and even sugar. If you can eat more whole fruits and veggies often, the better.
6. Another way to add more fiber to your meals: Snack on whole high fiber fruits
Whole fruits like apples, strawberries, blueberries, pomegranate, papaya are powerful sources of fiber. Snack on these in between meals, you will notice the difference with your gut and appetite.
7. Get those avocados in!
Avocados are one of those favorite fruits I can’t get enough of. Seriously, I’m obsessed! Simply because of the high nutritional value, avocados should be in your daily meals. Did I mention that apart from vitamin E and healthy fats, half of this superfood also contains 5 grams of fiber? You’re welcome!
8. Leave the peel on certain fruits and veggies
Let’s take for example, cucumbers, zucchini and potatoes. It is proven that peeling their skin reduces the amount of fiber for your diet. As a matter of fact, we recommend cooking potatoes in their skin, besides keeping most of their nutrients, you’ll have more fiber. The same thing goes with fruits like apples. There’s no need to remove their skin.
9. Choose whole grains over refined grains
Eating more whole grains instead of refined grains is a smart, easy way to sneak in more fiber in your plate. Consider making smart swaps like cooking quinoa instead of white rice, more whole grain pasta instead of the regular one, and adding seeds like chia to your meals.
10. Smart way to add more fiber to your meals: Include fiber supplements
If you’re still missing out on some fiber intake, you may also consider adding some sort of fiber supplement. There are many out there, typically those made out of organic sources are better. Some good examples are: acacia fiber, psyllium, B-glucans (found in oats and barley). It’s important that you read food labels, make sure there are no other additives or sugars included.
In short,
Add more fiber to your meals if your goal is to improve your gut health, appetite, your metabolism, heart health and your fitness level in general. As you see, there are many easy ways to sneak in that extra fiber that you’ve been missing out on your plate. Eating more fiber is not only easy, but also inexpensive. Let me know some of your favorite fiber foods below in the comments. Share this post with someone who needs more light on this!
Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. Please note that I’ve linked to these products purely because I recommend them and they are from companies I trust. There is no additional cost to you.
