Here we are. One month in and most of us will have already abandoned our New Year’s resolutions. And, while everyone’s resolutions are different, many of us perennially vow to eat better and lose weight. Great aspirations! Improving your diet and maintaining a healthy weight can increase your energy, sharpen your mental function, and significantly reduce your risk of chronic and age-related diseases.
Why You Should Start Eating Fiber Rich Foods
But, in order to reap these benefits, the changes need to be permanent. Unfortunately, after just a few short weeks of avoiding sweets, suffering through a liquid cleanse, or subjecting ourselves to the latest unsustainable diet fad, enthusiasm for our new routine wanes and we quickly resume old habits. Rather than endure another bout of guilt and frustration, why not commit to incorporating into your meals more fiber — the food most associated with weight loss? Eating fiber rich foods will ensure you’re eating nutritiously while giving yourself the best chance at dropping those unwanted pounds.
Fiber, the non-digestible part of a plant, is quickly becoming the darling of the nutrition industry and for good reason. Eating a diet high in whole, fiber rich foods curbs hunger and protects you against irregularity, diverticulosis, hemorrhoids, obesity, type II diabetes, and cardiovascular disease, the leading cause of death in women over 50.
Different Forms of Fiber
There are two forms of fiber, insoluble and soluble. Insoluble fiber’s primary function is to keep the digestive system working. Soluble fiber, on the other hand, has unique health benefits. It lowers cholesterol, supports the immune system, controls blood sugar and can help you maintain and even lose weight by increasing fullness. In studies, women who ate the most fiber had a 49% lower risk of major weight gain than those who ate the least. Both forms of fiber are essential to your health and all plants (fruits, vegetables, whole intact grains, nuts, seeds and legumes) in their unprocessed state contain some of each.
How Much Fiber Should You be Eating?
Unfortunately, less than 5% of Americans consume the recommended daily allotment of this carbohydrate. For women in their prime, it is at least 21 grams. For many of us, we need closer to 25-30 grams a day. Where you get your fiber is as important as how much you consume. Don’t be fooled by food manufacturers’ marketing claims. Processed cereals, breads, crackers, breakfast shakes/bars, cookies, cakes, baked goods, and frozen desserts that contain added fiber in the form of inulin, oligofructose, soluble corn fiber, or resistance wheat starch do not reduce cravings, hunger, promote weight loss, or help prevent constipation or chronic disease like the fiber found in plants. In other words, as an article in the October issue of Center for Science in the Public Interest’s monthly newsletter states, “added processed fibers don’t turn cookies, brownies, bars, and shakes into beans, bran, berries and broccoli.”
To Improve Your Diet And Help You Lose Weight:
- Familiarize yourself with the fiber content of real, whole foods.
- Assess your daily fiber intake and commit to slowly adding fiber rich foods to your meals and snacks by substituting some of the processed foods you’re currently consuming with fruit, veggies, legumes, nuts, seeds, and whole intact grains.
Even among healthy food sources, fiber content varies significantly. For example, artichokes, apples, and barley have much more bulk than grapes, cauliflower and brown rice. Your biggest bang for your buck comes from beans, peas, and lentils, but seeds and nuts are fiber-dense, too.
Sample Menu of Fiber Rich Foods
Below is a sample menu that gives you more than ample fiber while allowing you to enjoy plenty of food. All of which is good for your health and kind to your waistline — a sure way to feel better about yourself and make this a habit worth keeping.
| Foods | Grams of Fiber* |
| Breakfast: | |
| 1 cup rolled oats topped w/ |
4 |
| ½ cup thawed blueberries |
2 |
| 1 TBSP flaxseeds |
3 |
| Lunch: | |
| 3 cups mixed greens topped w/ |
1.5 |
| 1 medium carrot sliced |
2 |
| ½ cup cooked broccoli |
2 |
| ½ cup tomatoes and peppers |
1.5 |
| 2 TBSP slivered almonds |
2 |
| ¼ cup pinto beans |
3 |
| 1 hardboiled egg |
0 |
| Fresh lemon and balsamic dressing |
0 |
| Snack: | |
| ½ cup cottage cheese |
0 |
| ½ pear w/skin |
3 |
| 4 Triscuits |
1.5 |
| Dinner: | |
| 4 ounces of grilled salmon |
0 |
| ½ cup Brussels sprouts |
4 |
| ½ cup of grilled asparagus |
3 |
| Dessert: | |
| ½ ounce of dark chocolate | 1.5 |
| Total Daily Fiber Intake | 34 |
If you want more ways to incorporate fiber rich foods into your diet to help you lose weight or live a healthier life, check out PLATE. It is the only weight management system made for Prime Women and has plenty of fiber rich foods and recipes.
>LEARN MORE ABOUT FIBER RICH MEALS AT PLATE
>READ: HOW MUCH FIBER PER DAY DO I NEED?
>READ: THE POWER OF DRINKING WATER TO LOSE WEIGHT
*Fiber content is estimated and may vary per source.
This article is for informational purposes only, is not intended to diagnose, treat, cure or prevent any disease, and is not a substitute for medical advice.
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