Every day is an opportunity to make a small change that gets you closer to your health goals.
Whether you're moving your body more, creating a balanced snack, or – one of my favorites – adding fiber to your meals, little changes add up!
You’ve probably heard about fiber, but do you know why it’s so important? Fiber is like a superhero for weight management. Here is the scoop!
-- Fiber-rich foods require more chewing = Slower eating: Fiber-rich foods like whole grains, vegetables, and fruits require more chewing. This slows down your eating pace, which gives your body time to register fullness. By the time you're halfway through your meal, you’re more likely to feel satisfied and avoid overeating. It’s one of fiber’s sneaky ways to help you stay in control!
--Slow, Sustained Energy: Fiber helps regulate the release of sugar into your bloodstream. Instead of spiking blood sugar (and leading to energy crashes), fiber provides slow, steady energy. This sustained fuel means you're less likely to experience those mid-afternoon cravings for sugary snacks or feel the need to overeat at your next meal.
Fiber Isn’t Fully Digested: Here’s the amazing part: Calories and carbohydrates from fiber aren’t absorbed. Unlike other nutrients, fiber passes through the digestive system mostly intact. This means you can enjoy the volume and satisfaction from fiber-rich foods while helping to keep your energy balance in check.
But wait! The amazing benefits of fiber don't stop there. A diet high in fiber also has benefits for your health. Fiber can help to
In other words, more fiber = a healthier you!
Are You Getting Enough? Spoiler alert: most people aren’t. Women need at least 25 grams per day, while men should aim for 38 grams (1). The good news? Fiber is found in all plants! So every time you reach for fruits, veggies, whole grains, beans, and seeds, you're giving your body what it needs.
Fiber-Rich Foods to Add to Your Day -
#1 Fruits & Veggies:
Berries, apples, pears, avocados, broccoli, leafy greens, and sweet potatoes are all fiber powerhouses. Add fruit to your favorite breakfast, like this Blueberry Walnut Overnight Oats recipe. Need a snack? Pair whole fresh fruit with a cupped palmful of nuts or seeds, add sliced avocado and leafy greens onto a sandwich, add a roasted sweet potato onto your next dinner.
#2 Legumes (beans, peas and lentils)
Think chickpeas, lentils, black beans, and even peanuts (peanuts are legumes)! Try adding ½ cup of chickpeas to your lunch salad, or add a cup of lentils or beans into soups and stews to boost heartiness and fiber, as in this Vegetable Tortilla Soup.
#3 Whole Grains
Make half your grains whole grains! This includes options like brown rice, quinoa, oats and whole grain bread, whole grain cereal. Swap out white rice for brown, add a 1/2 cup of leftover quinoa into your salad. Try this Butternut Squash and Quinoa Salad with Maple Mustard Dressing. Tip: Check the nutrition facts labels on the bread and cereal you typically buy. Does it have at least 3 grams of fiber per serving? If not, challenge yourself to find a higher fiber option.
#4 Nuts & Seeds
Nuts including (but not limited to), almonds, pecans and walnuts and seeds such as chia seeds, ground flaxseeds, pumpkin seeds and sunflower seeds pack a fiber punch. Now we know that nuts can be calorically dense. So the secret with nuts is to keep an eye on portion size. Snack on a cupped palmful of walnuts with fresh fruit. Add 2 tablespoons of chia seeds to your oatmeal, or sprinkle 2 tbsp of ground pumpkin seeds onto yogurt. Tip: Go for the unsalted options to keep your sodium intake under control.
Simple Tips to Up Your Fiber Game
Take it slow, very slow: Increase fiber gradually, a new choice every few days. This gives your digestive system time to adjust.
Stay hydrated: Fiber absorbs water, so drink up!
Be a label reader: In packaged foods aim for 3g of fiber or more per serving.
Upgrade your pasta: Whole-wheat, lentil, or chickpea pasta gives you more fiber and pairs well with any sauce.
Swap juice for whole fruit: You’ll get the fiber, plus the satisfaction of biting into something delicious.
Upgrade your snacks: Reach for whole-wheat crackers, popcorn, or fresh fruit, portion controlled nuts and seeds, and veggies with fiber rich dips like hummus and guac.
Breakfast boost: Choose a cereal with at least 3g of fiber per serving.
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*Disclaimer: Ellen Petrosino Consulting has no affiliation with any of the brands mentioned on this website.
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