August 24, 2020
Monday Tip: Incorporate More Fiber
Happy Monday everyone! I wanted to thank everyone who attended the Nutrition Seminar this past Saturday. It was an absolute blast and hope you all leaned something new about tracking your macros!
Today we are talking all things fiber! Why is it so important? What is a good number to hit on fiber? And how in the world do you increase you fiber intake?
Fiber feeds the growth of good gut bacteria which can have very positive effect on your health! Not only does it feed your gut bacteria, fermentable fiber also forms short-chain fatty acids which nourish the colon wall.
Soluble fiber may also reduce your appetite, lower cholesterol levels and decrease the rise in blood sugar after high-carb meals.
An average number of fiber for an individual to hit would be anywhere between 25-35g of fiber. Fiber is found in plants, grains, and various other foods. Not really sure what to eat to help with fiber goals? Here is a list to help out!
100g Lentils = 8g
100g Chickpeas = 7g
120g Raspberries = 7g
120g Blackberries = 7g
100g Avocado = 7g
1 Tbsp Chia Seeds = 5g
40g Oatmeal = 5g
56g Black Bean Pasta = 15g
When trying to increase your fiber, do things slowly. Incorporate about 5g a week to give your body time to adjust to the new amount of fiber without having GI discomfort such as bloating and also make sure you are getting a good amount of water as well!
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