Here’s your crash course on fiber.
You’ve heard me talk about it plenty and you’ve likely heard other fitness professionals talk about how important it is in your diet. Let’s break down why:
Importance:
🔘 Fiber improves digestion, regulates blood sugar, improves cholesterol, supports a healthy gut microbiome, and helps keep you satiated.
Importance while dieting:
🔘 Keeps you feeling fuller for longer which is especially helpful while in a calorie deficit.
🔘 Adds volume without adding calories.
🔘 Forces you to make healthier food choices.
Fiber intake guidelines:
🔘 Most health professionals recommend 30g of fiber daily.
🔘 For clients, I recommend 10g of fiber per every 500 calories.
🔘 Majority of fiber should be coming from fruit and vegetables.
Timing fiber throughout day:
🔘 Spread it throughout the day and drink plenty of water to avoid digestive discomfort.
🔘 Eat fruit or vegetables with every single meal.
Tips for hitting goal:
🔘 Add raspberries or blackberries to breakfast.
🔘 Eat a lot of broccoli or spinach with dinner.
🔘 Eat skin of foods like apples, potatoes, and cucumbers.
🔘 Eat fiber with every meal and eat fiber-rich snacks.
🔘 Prioritize whole foods but supplement as needed with items like psyllium husk, Smart Sweets, and Mission Carb Balance Wraps.
