HIGH FIBER FOODS & SNACKS

 

While we focus A LOT on macronutrients in our one-on-one coaching with clients, keeping an eye on your micronutrient intake is also important for optimal nutrition. An easy way that we do this with our clients is by encouraging them to eat whole foods most of the time and to keep an eye on their fiber intake as a measurable way to stay attentive to food quality. In today’s post, we’re talking all about the importance of fiber, not only for your health, but also the benefits fiber brings when creating meals that help you work toward your fat loss, performance, and body composition goals.

WHAT IS FIBER AND WHY IS IT SO IMPORTANT?

Fiber is the indigestible portion of the plant foods we eat, but just because we don’t digest it doesn’t mean it’s not important in our diet. Fiber is beneficial for optimal digestive health, helps with appetite regulation, and helps ensure that you’re also getting in plenty of micronutrients from the foods you are eating.

In terms of macronutrients, fiber is a complex carb and is either soluble or insoluble. Soluble fiber will absorb liquids and often serves as “food” for the good bacteria in our gut. Insoluble fiber adds bulk to our food, helping us feel full from our meals and also helps with moving things through our digestive system

Adequate fiber is generally a sign that you are also getting the micronutrients you need through whole foods, such as fruits and vegetables. Adding high fiber foods to your diet also keeps you feeling full by increasing the volume of your meals without adding too many extra calories. When working with clients toward fat loss goals, there are times when making different food choices to accommodate for a steeper calorie deficit is important. We often encourage our clients to include more volume in their meals as a way to combat hunger and also ensure that they’re eating plenty of the right foods. We generally recommend our clients aim for at least 25g/day for females and at least 30g/day for males.

LIST OF HIGH FIBER FOODS

Here are some simple high-fiber foods that you can easily add to your day if you are struggling to meet your prescribed fiber intake: 

  • Berries

  • Bananas

  • Apples

  • Oranges

  • Leafy green vegetables

  • Broccoli

  • Corn

  • Potatoes

  • Oats

  • Brown rice or quinoa

  • Whole wheat pasta and bread

  • Nuts

  • Beans, and legumes

  • Flaxseed or chia seeds can be easily added to oatmeal or a smoothie

HIGH FIBER SNACK & MEAL IDEAS

  • Apple + nut butter

  • Oatmeal, these easy oat muffins, or this baked oatmeal

  • A yummy smoothie or smoothie bowl

  • Greek yogurt or cottage cheese + berries or banana + nut butter

  • Greek yogurt + granola

  • Roasted chickpeas

  • Popcorn

  • Raw veggies + hummus or black bean dip

  • Big salad with mixed greens + corn & black bean salsa + protein of choice

  • High fiber tortilla (we like the Ole Extreme Wellness kind) + eggs and cheese + salsa

  • Tortilla or bread + turkey, chicken, tuna + hummus

Paying attention to fiber can feel like just another thing you have to focus on, but it doesn’t have to be that way! Making it a goal to get fruits and veggies in your day helps you meet your fiber goals without planning or extra time spent navigating your food choices. If you still find yourself falling short on fiber, you can also always add a fiber supplement like psyllium husk into your daily diet.

To learn more about our 1:1 Nutrition Coaching and how it may be a good fit for you and your nutrition goals, read more here. 

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Recipes + Meal PrepDiana DewanMarch 2022Comment