Fiber: What’s the Deal?

Dietary fiber is a non-digestible complex form of carbohydrate. We divide fiber into two general categories we need in our diet, soluble & insoluble. Soluble fiber is the sticky web that catches waste products. Insoluble fiber helps to bulk stool volume & improves motility.

Within these two general categories, there are many different types of dietary fiber. To keep it simple, grains, vegetables, legumes, fruits & nuts account for about 85% of fiber in our food supply.

Target Amounts of Fiber:

This varies for each client depending on their specific needs/lifestyle and macronutrients. We will provide you with an appropriate amount and make any adjustments as needed. 

Keep in mind, you will most likely find yourself eating more fiber than you were prior to working with us. This  means you should also be upping your fluid consumption as well to aid in digestion. Keep it flowin’ baby. 

FIBER Q&A

“I’m eating a name brand cereal that has added fiber and/or this fiber bar my friend swears by, aren’t I getting enough?”

We like to see you getting fiber from whole food sources. Processed foods come with a price. Supplements or fiber supplemented foods do not provide micronutrients and water found in whole plant foods.

“A product I found is made from whole grains, does this count?”

This can get tricky. It’s easy to be duped by packaging. When we say whole grains, we mean the entire thing. Visually, take a look at the product and ask if this is going to provide adequate roughage, aka fiber. 

“Ok yes, fiber, great, got it. But how does this help me lose body fat?”

Fiber increases your dietary bulk, decreases energy density and reduces energy intake....translated means, you’re eating foods that leave you feeling fuller and are less calorically dense. This also causes your GI transit time to speed up, which means less time for digestion & absorption. 

“How do I check my fiber intake for/throughout the day on Cronometer?”

When you open your app, next to the date there are three vertical dots, click this, and choose Daily Report. From there you can scroll to Highlighted Targets.

 

Quick-List of Fiber Rich Foods


*please note this list is not exhaustive

FRUITS:

  • Apples with skin

  • Banana

  • Pear, with skin

  • Orange

  • Prunes

  • Raspberries

  • Strawberries

  • Blueberries

VEGETABLES/LEGUMES:

  • Asparagus

  • Broccoli 

  • Brussels Sprouts

  • Carrots

  • Potato/Sweet Potatoes

  • Black, garbanzo, kidney, lima, pinto beans

  • Peas

  • Lentils

GRAINS:

  • Barley

  • Bran flake cereal

  • Brown rice

  • Rolled oats

  • Whole wheat bread (look in freezer section for best choices)

  • Quinoa

FATS:

  • Chia Seeds

  • Quinoa

  • Nut butters (esp chunky style)

  • Nuts

  • Avocado

  • Cocoa Powder