Full on Fiber

I like to eat. A LOT.

I remember one of the first dates I had with my now husband. We went to a fancy Italian restaurant and I had no problems eating my whole entree of lasagna— no I didn’t order salad on our date. I think he was surprised but I wasn’t. And while I don’t eat calorie bomb meals like enormous restaurant portions of lasagna often, my appetite is most always large.

From studying nutrition, I quickly learned that there was a special nutrient that would be key to keeping my belly satisfied. In fact, it has become my special secret in success with weight loss and weight management. Formally known on the nutrition facts label as Dietary Fiber, if you aren’t well acquainted with my pal, then you are about to meet your new best friend. Simply put, dietary fiber is the part of plants that isn’t able to be digested or absorbed. You may be thinking, if it’s not digested or absorbed, why is it so special?! Glad you asked.

There are two type of fiber, soluble and insoluble. Soluble fiber dissolves in water and can be attributed to lowering cholesterol and glucose. Insoluble fiber, doesn’t dissolve, and instead works as a motility agent for your digestive system. It keeps your poop regular and prevents constipation. In addition, fiber has been linked to decreased risk of developing heart disease, diabetes, and obesity, just to name a few. Last but not least, fiber keeps you FULL!

I try to make sure I have good sources of fiber in every meal. Most foods high in fiber are naturally lower in calories but are still very filling. So by incorporating these foods in every meal, I bulk up my plate with nutrient dense foods that also keep me satisfied.

Want to increase your fiber intake? Here are a few tips:

• Look for WHOLE grains when buying pasta, bread, etc.

• Swap white rice with brown rice, quinoa, or riced cauliflower.

• Increase intake of whole fruits and vegetables (not juices).

Coaching Carrot tip: When making my plate for dinner time, I try to have 1/2 my plate vegetables and dig into those before anything else.  Being in the habit of eating your veggies first helps you fill up on the most nutrient dense foods, rather than being too full to finish them.  

• Eat oatmeal or cereal made from whole grains (when in doubt, read the label). If you make smoothies or bowls, you can also add wheat bran as a mix in.

• Incorporate more beans, lentils, etc. Top your salads with peas or beans. Add extra beans to soup or chili.

• Swap your snacks! Try using carrots instead of chips with hummus or dips. Snack on fresh fruit, vegetables, or even popcorn.

• Add extra fiber to your baking. Swap out whole wheat flour for ~1/2 of the white flour in recipes (swapping all may alter the texture). You can also add wheat or oat bran for extra fiber.

Have a gluten allergy? You can still increase your fiber with many of the mentioned tips above, excluding wheat. Working with a Registered Dietitian can help formulate a plan specific to you and your needs. As always, I am here to help!

If you aren’t in the habit of eating high-fiber foods, you may want to start slow. Too much fiber can cause gas and bloating if your body is not used to it. Try incorporating a few of these tips each week, allowing your body to adjust. Lastly, stay hydrated! Since soluble fiber dissolves in water, it’s most effective when you are properly hydrated.

Happy eating!