![]() ![]() Cooking your veggies, through boiling, roasting, etc., can reduce the fiber by almost half. However, studies show that for the highest fiber retention, eat your vegetables raw (or as close to raw) as possible. Just another reason to eat the rainbow! Cooked or raw, produce is an incredible source of fiber. A good rule of thumb: whole foods-rich in color-are often high in fiber. You’ll find fiber in fruits, veggies, nuts, seeds, grains, and legumes. Image by Michelle Nash What Foods Have Fiber? Eating more fiber doesn’t require pounding wheat bran. ![]() Get Creativeįood is fun! Enjoy an alternative weekend breakfast, like this beautiful (and functional) breakfast board. Consider Simple Swapsįor example: your regular bowl of cereal for high-fiber cereal, white pasta for 100% whole wheat pasta, berries instead of a banana, and a high-fiber protein bar instead of your usual grab-and-go snack. Do this for a week, let your body adjust, then add another serving the following week. Rather than add high-fiber foods all at once, add 1-2 servings a day to your regular diet. Take a peek at these high-fiber recipes for inspo. You’ll be much more likely to reach for foods with fiber when they’re ready to go (and easy to see). Take Advantage of Meal Prepīegin meal prepping more plant-based foods. Using the tips below, consider where it makes sense for you to begin adding more fiber into your diet. To begin, consider the notion of “crowding out”-the more fiber-rich ingredients you add to your plate, the more you’ll naturally crowd out more processed, nutrient-devoid foods. Image by Michelle Nash 4 Tips to Slowly Eat More Fiber The FDA has a helpful, easy-to-digest guide on fiber here. Fiber helps minimize constipation, regulates hunger cues, keeps blood sugar in check, slows glucose absorption, promotes heart health, and more. It comes along for the ride-which is precisely why it’s so important. Instead, fiber passes through the body, undigested. Though most carbohydrates are broken down into sugar molecules, fiber is an outlier. It includes a broad spectrum of plant-based material (polysaccharides, pectin, guar gum, etc.) that the body can’t digest. Without a doubt, we ate plenty of easy to digest vegetables. We ate with the season s and consumed fiber in abundance. In fact, long before we learned to domesticate animals, we subsisted on mainly fiber-heavy fruits, roots, shoots, nuts, and seeds. The human species has traditionally evolved to eat fiber-a lot of it. ![]() Said differently: we’re not eating real food.īecause of this, we’ve wedged ourselves into the fiber gap. We’re encouraged to buy processed foods (for their convenience and taste), and what fast food joints offer doesn’t make it any easier. There’s a nuance to fiber’s absence, but mostly, it comes down to exposure. In turn, we neglect to talk about our lack of fiber. When we talk about the pitfalls of the American diet, we tend to focus on our excessive amounts of processed sugar, table salt, and nutrient-devoid calories. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness. Double-certified Integrative Nutrition Health Coach and Nutrition ConsultantĮdie is the founder of nutrition coaching business, Wellness with Edie. ![]()
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