Fiber, once considered a macronutrient, continues to be an integral part of our diet. From reducing cholesterol and blood sugar spikes to promoting weight loss and supporting healthy bowel movements, fiber offers a wide range of health benefits.
However, it’s concerning that a significant portion of us fail to meet the recommended fiber intake. While there are various factors contributing to inadequate dietary fiber consumption, incorporating it into your diet doesn’t have to be a complex or time-consuming process.
To counteract this trend, here are six simple strategies to help you incorporate fiber into every meal:
Veggies in a glass
Yes, that’s absolutely possible. Since the local nutrition guidelines differ, a considerable meta-analysis of studies demonstrated a strong correlation between consuming up to 800 grams of fruit and vegetables daily and a reduced risk of cardiovascular disease and all-cause mortality.
This amount of fresh produce is a challenge even for a fruit and veggie enthusiast, since chewing them all can be time-consuming, and you might feel full before finishing. Instead, consider blending* them with water or your preferred milk to make a refreshing smoothie. It’s a quick and easy way to prepare, and it provides a healthy shot of fiber (along with numerous other nutrients and antioxidants) while keeping you satiated.
Do note that juicing, unlike blending, removes the fiber that keeps you feeling full and, instead, causes a spike in your glucose rather than sustained absorption of carbohydrates into your bloodstream. In case you’ve juiced your fruits, use their pulp for an easy cake.
Layer up with legumes
Chickpeas, lima beans, split peas, and black beans are all great options for a quick and nutritious lunch. They can be easily layered into a Mason jar salad, veggie or grain bowl, or wrapped in collard greens. Legumes are rich in fiber and protein, which helps you feel fuller for longer. Even burgers become fantastic with them.
If you don’t have time to eat a proper meal, make a healthy dip by tossing your choice of legumes, herbs, spices, and extra-virgin olive oil into a food processor like this quick hummus. Pair it with carrots, celery, bell peppers, or any other veggie you like, and you’ll get a double dose of fiber in a simple snack.
Some nuts for you
Almonds, pecans, and walnuts are the nuts with the highest fiber content, making them a simple yet delectable snack option. They’re so convenient for on-the-go snacking. Enjoy them plain to keep you full until dinner or sprinkle them on your in-flight side salad or Greek (or dairy-free) yogurt.
To add some variety, consider incorporating seeds into your snack. Flaxseeds and chia seeds are excellent sources of fiber and versatile ingredients that can be added to smoothies, salads, desserts, and more.
More fiber in your favorites
While we prioritize healthy eating and living, we also recognize the importance of balance and nourishment for the soul. We enjoy our pizza and pasta, but that doesn’t mean you have to compromise on fiber.
To incorporate more fiber into your diet, consider swapping traditional pizza dough for a cauliflower „dough". This simple change not only adds extra fiber but also provides a boost of additional nutrients like folate and iron.
Additionally, there are numerous high-fiber pasta options available made from quinoa, brown rice, black beans, and lentils. These pasta choices offer a variety of flavors and textures, allowing you to enjoy a balanced meal without compromising on fiber.
Keep the dessert
Dates are a great option for those looking to add fiber to their diet. They are packed with vitamins, minerals, and fiber, making them an excellent sugar substitute for baked goods and no-bake pie or cheesecake crusts.
To increase the fiber content even further, try making brownies with black beans, pinto beans, zucchini, or even celery pulp. Replacing refined flour mixes with legumes and vegetables that are relatively bland on their own adds bulk without affecting the taste. Raw cacao, vanilla extract, dates, and other conventional dessert ingredients help mask the taste of any fiber-packed vegetable or legume that may be included. While you’re at it, throw crushed nuts into the batter or on top for a decadent finish.
If you prefer your dessert like me, turn a simple homemade yogurt, with a spoonful of chia seeds and/or flaxseed flour, into a thick, creamy bliss.
Keep an eye on the nutrition facts label
Perhaps, your diet primarily consists of whole foods — without labels — and that’s fantastic! Sometimes, however, it’s inevitable to come across packaged products. In that case, follow a simple rule of thumb in helping you assess their overall quality: Divide the total carb number by the dietary fiber number. If the resulting ratio is less than or equal to 10, the fiber content and carbohydrate quality are generally acceptable.
Total Carbs / Dietary Fiber ≤ 10
This metric has proven to be an effective tool in determining how healthy a food is. Products with a ratio of 10 or less tend to have more fiber, less sugar, and a lower likelihood of trans fat content compared to those with ratios of more than 10.
However, it’s important to note that this isn’t an exact science. Many heavily processed foods might pass this test, but don’t actually benefit your health. While this metric is a good gauge, it’s crucial to also consider the ingredient label to determine the overall nutritional quality of the food.
Since fibres are one of the many aspects determining the benefits foods have on your health, you might as well consider diving deep into the know-how of your body. Your favorite nutrition coach is a resourceful partner for this journey that could bring you to a better understanding of your body, the way many have chosen to.