The Importance of Fiber in Your Diet (With Recipes)!

Fiber is a crucial part of any diet. The right amount of fiber helps promote healthy bowel movements, makes you feel full after eating, and regulates your blood sugar. Of course, not all fiber is created equal, and there are different types of fiber in our food supply, each with various benefits. There is soluble fiber and insoluble fiber. 

Soluble Fiber

Soluble fiber dissolves in water and can help lower glucose and cholesterol levels. Examples of Soluble fiber include:

  1. Black beans

  2. Lima beans

  3. Brussels sprouts

  4. Avocados 

  5. Sweet Potatoes

  6. Broccoli

  7. Turnips

  8. Pears

  9. Kidney beans

  10. Figs

  11. Nectarines

  12. Apricots

  13. Carrots

  14. Apples

  15. Guavas

  16. Flax seeds

  17. Sunflower seeds

  18. Hazelnuts

  19. Oats

  20. Barley

Insoluble Fiber

Insoluble fiber does not dissolve in water but does help move food through your digestive system, promote regular bowel movements, and prevent constipation. Examples of insoluble fiber include:

  1. Whole wheat flour

  2. Wheat bran

  3. Nuts

  4. Beans

  5. Cauliflower

  6. Green beans 

  7. Potatoes

How much fiber should I consume?

The amount of fiber you should consume daily depends on your gender and age. According to the Mayo Clinic, the recommendations for daily fiber consumption in grams are below. 

What does a healthy fibrous diet look like? (For a woman under 50)

Breakfast:

1 cup of oatmeal has approximately 4 grams of fiber

1 banana has approximately 3 grams of fiber

Snack:

1/2 cup of almonds has approximately 8 grams of fiber

Lunch:

Large cobb salad has approximately 8 grams of fiber

Dinner:

Protein of choice and 1 cup of sweet potatoes has approximately 4 grams of fiber

Just like that you can easily hit your fiber goal! By replacing simple carbohydrates with nutritious and fiber-filled foods, you can help your body regulate your blood sugar and promote healthy bowel movements. 

Healthy, fiber-filled recipes you have to try:

Green Power Salad with Roasted Veggies

Classic Cobb Salad

Garlic Parmesean Roasted Sweet Potatoes

Balsamic Brussels Sprouts

Resources:

Harvard

Healthline

Mayo Clinic

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