You may well know, the focus of flexible dieting is meeting a certain amount of MACROnutrients per day - protein, carb and fat... but what about your MICROnutrients, for instance - fiber?
Fiber is an integral part of a healthy diet and body, providing many essential benefits. Which is why getting between 25-35grams a day is so important! Not only does it come with a slew of health benefits but it can make dieting easier, here’s why!
High fiber foods...
- can help lower cholesterol, and manage blood sugar levels
- are slower to digest, leaving you full for longer
- help keep you regular
- provide an array of vitamins and minerals
- are often high volume so you get more bang for your macro buck
What foods should you eat to get your fiber number up?
Apples
2.5g of fiber per 100g
Strawberries
2g of fiber per 100g
Raspberries
7g of fiber per 100g
Squash
2g of fiber per 100g
Beans
9g of fiber per 100g
Broccoli
3g of fiber per 100g
Cauliflower
2g of fiber per 100g
Brussel Sprouts
4g of fiber per 100g
Carrots
3g of fiber per 100g
Quinoa
3g of fiber per 100g
Small changes like ensuring that you have 2-3 servings of fruits and vegetables at each meal really adds up!
Should I supplement?
Although we prefer you get your fiber through whole foods since it ensures that you’re eating plenty of nutrient rich foods, sometimes you may need to give yourself a little boost. Supplements are meant to compliment a well rounded diet, not be the core of it. Remember, if you track your Macronutrients, fiber supplements still need to be tracked so reference the nutrition information on whatever supplement you use.
