How to Get More Fiber in Your Diet + Key Importance of Fiber
I LOVE this topic because it is so near and dear to G-Fit because it keeps us full, healthy and in love with our Big Ass Salads! Fiber is critical to our health. The general recommendation is to consume around 30 grams per day.
Yet 75% of women and 68% of men consume fewer than 30 grams of fiber per day. You couldn’t say that about a G-Fit girl! We love our fiber and it has become a key to our success for so many reasons… Let’s dive into how to get more fiber in your diet and the key importance of fiber and why it is so important.
What is fiber?
Fiber actually belongs to the carb family however, unlike starch and sugar, fiber is a kind of carbohydrate that is neither digested nor absorbed by the body. That means it has no nutritional value yet it plays an essential role in digestion and in our overall health. Fiber also ensures the bacteria in our gut are properly fed.
There are two major types of fiber are:
Soluble Fiber: disperses in water and forms a viscous gen in the body when it comes in contact with water
Insoluble Fiber: does NOT dissolve in water, actually absorbes water. Think of a sponge, when water hits it, it absorbs and expands.
Let’s Talk Benefits:
1️⃣Blood glucose regulation
Fiber regulates blood glucose. By forming a gel in the intestine, it slows down glucose absorption. When you consume enough fiber, blood glucose will not rise as much after a meal. That is EXACTLY why our FREE foods help us to stay not only full but energy (and blood sugar) stable. This also helps with improved insulin sensitivity which prevents the risk of diabetes and cardiovascular disease.
2️⃣Satiety and weight management
Fiber has a significant impact on satiety, keeping us full and therefore not hangry and leading to possible overeating. In addition, your body has to work to breakdown the fiber which helps with increased metabolism!
3️⃣Digestive aid
Fiber is essential to good digestion. Insoluble fiber swells with water (remember that sponge analogy), which makes it easier to eliminate through the stool- helping keep you regular!
4️⃣Less contact with toxins
This one I learned recently- fiber limits the time of contact between the intestinal lining and toxins (pesticides, food additives, alcohol, etc.) which helps reduce the risk of colon cancer because the digestive tract is less exposed to toxins.
Fiber-rich foods
Fiber is found in all plants, especially fruits, vegetables, legumes, nuts and seeds. While not ALL fiber rich foods are FREE on the G-Fit Plans, the vegetables except peas, carrots, corn and beets are 99% considered FREE which means we do not need to account for them in our meal plans! This has been a game changer for us volume eaters!
How can you eat more fiber?
While this isn’t an issue for many of us, incase you are trying to add more fiber to your menu, let me offer some tips. First of all, it is important to increase your fiber intake gradually. If you aren’t eating plenty of fiber, you can’t go Gina Style overnight. You have to ease into fiber and allow your body to get use to it. Eating more fiber can be somewhat disruptive to your digestive system, so it is crucial to give your intestines time to adapt. You should also take care to properly hydrate throughout the day to encourage the fiber to move through your system. Water is always but NEEDS to be a Non-Negotiable when you are eating a high fiber diet!
A Few Tips 👇
📌 Eat fruits and vegetables with the skin on
**If you have a sensitive digestive system, opt for cooked vegetables because cooking makes the fiber easier to digest.
📌 Add nuts (almonds, hazelnuts, walnuts) to your snacks, yogurts and salads.
📌Prioritize whole grains: brown rice, quinoa, whole grain pasta, oatmeal and oat bran etc.
📌Processed FREE Foods. Keeping it real is always the best way to add in fiber. Processed foods are often stripped of fiber and offer low to no nutritional value + the issue of blood sugar highs and lows.
📌 ALWAYS consume whole fruit at vs. juices or dried fruit. The whole fruit contains the fiber!
📌Eat Root Vegetables such as yams and sweet potatoes to boost fiber while also providing complex carbs and so many amazing vitamins.
📌Adding legumes (lentils, chickpeas, white or red beans, etc.), are great fiber add ins. While they are considered a carb on the G-Fit Plans, they serve as a great complex carb, include bonus protein and of course have the added fiber.
📌Replace white flour and white ANYTHING with whole wheat or whole grain (gluten free).
And Don’t Forget…Drink lots of water when you increase your fiber to assist your gut in digesting more easily!
Change your game with a high fiber diet. Download ANY of the G-Fit Plans or better yet download the G-Fit app for tons of high fiber recipes + monthly meal plans to ensure you are hitting your fiber goals while reaching your fitness goals!
