If you are looking to lose some weight or balance your blood sugars, turn to fiber to help you reach that goal.
Here are a few easy steps:
- Increase your fiber intake gradually. Consuming a lot of fiber at once can have unintended consequences; such as constipation. To ensure a smooth transition, try increasing your fiber intake by five grams daily until you reach your goal.
As long as each meal contains roughly 10 grams of fiber or more, you’ll consume enough. - Fill your pantry with shelf-stable ingredients. Keep items like nuts, seeds, and canned beans on hand since they have a longer shelf life and are easy to add to meals. You can sprinkle slivered almonds on a salad for a crunchy boost, coat baked salmon in a flaxseed crust, or add beans to a vegetable soup.
- Double up on vegetables. Most vegetables contain some fiber, but certain options are better than others. Veggies high in fiber include artichokes (yum!), Brussels sprouts, spinach, broccoli, and carrots. (Pumpkin and avocado are also high in fiber but are actually fruits.)
- Don’t forget about fiber-rich snacks. If you know you’re falling short on fiber in your meals, use snacks to balance out your daily needs. Think toasted and spiced nuts, vegetables, and fruits like raspberries and apples. Pair with a source of protein or fat (like cheese) to slow the release of sugar into your bloodstream.
- Add fiber to every meal. Thirty to fifty grams is a lot of fiber; you don’t want to eat all of that at once, or your GI tract may suffer. It’s better to break it up to include fiber in every meal and snack. That could look like a chia pudding for breakfast, a salad with crispy chickpeas and avocado for lunch, or a bowl of chili served over cauliflower rice for dinner.
If you don’t know what your fiber goals should be, think 28+ grams/day for women and 34+ grams/day for men.
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