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Eat More Fiber

Updated: Jan 11

Fiber plays an important role in weight loss. Not to mention it also helps with regular bowel movements, controlling blood sugar levels, and can even help to lower your cholesterol levels! Adults should aim for 25-35 grams of fiber each day. #Fiberrichfoods include: fresh fruit and vegetables, whole grains, nuts, seeds, and beans. Keep reading for #tipstohelpincreaseyourfiberintake.



Tip #1: Choose whole wheat bread instead of white.


Whole wheat bread has more fiber than white bread. 1 slice of whole wheat bread has 3-4 grams of dietary fiber versus white bread that has 1 gram. #Trywholewheatbread for #avocadotoast in the morning or use whole wheat bread to create your favorite sandwich for lunch.


Tip #2: Eat your fruit instead of drinking it.


When drinking #fruitjuice such as orange, cranberry, or grape, you are not getting the fiber that is in the whole piece of fruit. Also, many juices have sugar added to them, where a whole, fresh piece of fruit does not have any added sugar. Too much added sugar can cause #weightgain over time and increase your risk for #type2diabetes. Try having a fresh piece of fruit like an apple (with skin on!) or clementine as a #snack.



Tip #3: Include vegetables at lunch and dinner.


Heard the phrase #eatyourfruitsandvegetables a million times? Yeah, well it's for good reason. Vegetables are #lowcalorie, #high fiber, and #nutrientdense. Recommendations are for 3-5 cups of vegetables daily, which many Americans fall short of. Aim for a goal of 1 cup of vegetables at lunch and dinner daily. Try including vegetables in #stirfry or #soups. Another idea? Keep #frozenvegetables stocked in your freezer to be able to include as a #quickside.


Tips #4: Make beans your main dish.


Beans are #fiberrich, #lowfat, and packed with #protein. Just half a cup of black beans has a whopping 8 grams of fiber and 7 grams of protein. Create your next meal around beans. Try making #blackbeanburgers or #burritobowls with beans as the main source of protein.


Tip #5: Snack on nuts and seeds.


Not only are nuts and seeds a great source of #protein and #healthy fats, poly- and mono-unsaturated fats, but are filled with fiber! 1 ounce of almonds provides 6 grams of protein and 4 grams of fiber. Try having trailmix as a snack or sprinkle on top of cereals, yogurt, or salads.



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