GET READY TO REVOLUTIONIZE YOUR RELATIONSHIP with food and wellness. I will share 5 hacks to crush your dietary fiber goals.
The journey we will discuss today is not just about fiber — it’s a lifestyle upgrade.
Imagine savoring every bite with the satisfaction of knowing you’re not just eating; you’re conquering your nutritional aspirations with flair.
Buckle up for a rollercoaster of flavor and fiber as we embark on a culinary adventure that will redefine how you look at your plate.
Why you should care about dietary fiber
I have recently increased my focus on dietary fiber. There are numerous benefits associated with getting adequate amounts of it.
Cholesterol
First, fiber in the gut can reduce my cholesterol absorption. Daily, five to 10 grams or more of soluble fiber decreases my LDL (“bad”) cholesterol.
Constipation
Fiber keeps my bowels in good shape; it speeds up digestion and prevents constipation.
Weight
High-fiber foods, including fruits and vegetables, tend to be lower in calories. Fiber slows my digestion, making me feel full (early satiety). Moreover, foods such as fruits tend to be relatively low in calories.
Blood sugar
Since my body takes longer to break down high-fiber foods, sugar (glucose) doesn’t enter my bloodstream quickly. The result? I can maintain more consistent blood sugar levels.
Cancer
High-fiber diets are associated with lower colorectal cancer risk.
Let’s move on to my dietary fiber hacks.
1. Popcorn: Healthy or dietary horror?
Popcorn is a daily go-to snack for me. But is my habit healthy or a dietary horror?
I eat Lesser Evil brand popcorn. The snack has a bit of Himalayan salt 90 milligrams or four percent of my recommended daily amount) and organic extra virgin coconut oil.
It’s minimally processed and organic.
Plus, popcorn causes me to feel fuller. Because of its low calorie count, high fiber content, and low energy density, popcorn helps me maintain a good weight.
Popcorn and fiber
U.S. dietary guidelines say half of all grains consumed should be whole grains, and popcorn packs more fiber per serving than whole-wheat bread.
My serving of popcorn gives me two grams of dietary fiber, representing seven percent of the recommended daily value.
Oh, the popcorn tastes delicious, too.
When prepared well, popcorn is a healthy snack. That movie popcorn? Not so much.
When I prepare popcorn at home, I prefer to air-pop it. This approach gives me control over added seasonings, such as salt or butter.
2. Sweet potatoes
When I was young, my mother regularly made sweet potato pie. Decades later, it remains my go-to pie.
Do you enjoy this tuber? It has a sweet flavor and keeps me full.
And it has fiber: A medium-sized boiled sweet potato (without skin) has 3.8 grams of fiber, or three grams per 100 grams.
In addition, you’ll get B vitamins, beta carotene, and several minerals.
Need a recipe? Here you go:
Southern Sweet Potato Pie Recipe
This Southern Sweet Potato Pie is an heirloom recipe loved for generations! Made with simple ingredients, it’s a…addapinch.com
3. Dark chocolate
I love dark chocolate. Add a splash of sea salt, and you have me.
You probably already know about dark chocolate’s antioxidants. But did you know that it has fiber, too?
There are three grams in a serving size (25 grams) of my favorite, Ghirardelli Intense Dark Chocolate (72 percent cacao).
Select dark chocolate with a cocoa content of at least 70 percent, and avoid ones with a lot of added sugar. I would not enjoy that 99 percent ultimate dark chocolate bar depicted above.
4. Nuts
I love to eat nuts, especially walnuts, pecans, pistachios, and honey-roasted peanuts.
Fortunately, most nuts (and seeds) are chock full of fiber.
My walnuts? Besides omega-3 fats, antioxidants, and other compounds — that may help protect against brain decline, heart disease, and cancer — walnuts have 1.9 grams of fiber in a one-ounce serving.
PIstachios also add to my daily fiber intake. A one-ounce serving gives me 3 grams of fiber.
For example, one ounce of raw pecans contains:
- Calories: 196
- Protein: 3 grams
- Fat: 20 grams
- Carbohydrates: 4 grams
- Fiber: 3 grams
- Sugar: 1 gram
5. Apples
Apples are a top-pick fruit for me, right behind red grapes.
Besides being tasty, they provide both insoluble and soluble fiber.
And fiber? I often eat an apple at lunch, rewarding me with 4.4 grams of fiber (or about 2.4 grams per 100 grams).
Other fiber sources
I wrote this essay to offer my five — sometimes out-of-the-box — approaches to getting more dietary fiber.
Fruits
The list is by no means exhaustive. I did not discuss fiber-rich fruits such as avocados, pears, berries, bananas, or strawberries.
Oats
Oats have a powerful soluble fiber (beta-glucan) that may help manage your blood sugar and cholesterol levels. Raw oats have 16.5 grams per cup, or 10.1 grams per 100 grams.
Vegetables
Carrots, beets, artichokes, broccoli, and Brussels sprouts are good fiber sources.
Need more? Healthline has a nice list:
22 High-Fiber Foods You Should Eat
Eating plenty of fiber has numerous health benefits. Here are 22 healthy high-fiber foods that can help you lose weight…www.healthline.com
Final thoughts — 5 Hacks to Crush Your Dietary Fiber Goals
You can jump-start your transition to a high-fiber diet:
- Include fruits, vegetables, or both in every meal. For example, I always bring grapes to work for lunch.
- Aim for at least two servings of fruit (and three vegetables) daily. This amount meets the five-a-day recommended by the U.S. Dietary Association’s guidelines. A serving is a single piece of fruit, a half-cup of raw fruits or vegetables, or a cup of leafy greens.
- Up your seed and nut game. These foods make great snacks.
- Consume whole grains — such as brown or wild rice — rather than white rice.
- Check nutrition labels for fiber content.
Of course, be careful about overdoing your fiber intake. Build up slowly, or you may get gastrointestinal upset (including gas, bloating, and belly cramps). Gradually increase your daily fiber.
Please don’t forget to consume lots of fluids. I aim for 16 ounces of water four times daily. This practice helps my fiber pass through my gut.
Thank you for reading “Dietary Fiber.”
