What is fiber?
Fiber is a type of carbohydrate that your body cannot easily break down but provides valuable support for various functions in the body. Some examples include:
Regulating bowel movements.
Lowering cholesterol and blood pressure levels.
Reducing risk of mortality, heart disease, diabetes, and some cancers.
Keeping you feeling full and satisfied for longer.
Supporting gut health and microbiome diversity.
There are two main types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in your intestines. Soluble fiber is also a major fuel for the gut microbiome and our gut bacteria can ferment these soluble fibers to form short chain fatty acids which may also have positive effects on our metabolic health. Insoluble fiber does not dissolve in water and adds bulk to your stool. Both types are supportive of your goals, so try to eat a variety of foods that have them.
What foods have high fiber?
Fruits, veggies, whole grains, beans, nuts, and seeds are all loaded with fiber that can keep you healthy and happy. Here are some yummy examples of high-fiber foods you can enjoy:
How about a crunchy apple, a juicy pear, some sweet berries, a tangy orange, or a ripe banana for a snack?
Why not add some broccoli, cauliflower, carrots, spinach, or kale to your salad, soup, or stir-fry?
Have you tried oats, barley, quinoa, brown rice, or whole wheat bread for breakfast or lunch?
Do you like beans, lentils, chickpeas, or soy products?
What about some almonds, walnuts, sunflower seeds, or chia seeds for a crunchy topping or a handful on the go?
When choosing high-fiber foods, look for whole or minimally processed options. Refined or processed foods - such as white bread, white rice, pastries, and sugary cereals - have most of their fiber removed. And where possible, try to eat the skin or peel of fruits and vegetables, as they contain a lot of fiber as well!
How much fiber should I consume?
Fiber can be a valuable resource for limiting hunger while dieting. Focusing on fiber-rich whole foods and aiming for 14g for every 1000 calories you consume. We recommend being as consistent as you can with your fiber intake to help reduce weight fluctuations. You can track your fiber intake in Carbon by tapping "Nutrients" on the diary screen of the app.
Increase fiber gradually
Starting with a much lower amount than we recommend? If you want to boost your fiber intake, don't do it all at once. Your body needs time to adjust to the change, otherwise you might experience some unpleasant side effects, such as bloating, gas, cramps, or diarrhea. No one wants that! Here are some tips to increase your fiber intake gradually and comfortably:
Start with small portions of fiber-rich foods and increase them slowly over a few weeks. For example, you can add a handful of berries to your breakfast, a salad to your lunch, and a serving of beans to your dinner.
Drink plenty of water. Water helps fiber do its job by softening your stool and preventing constipation.
Listen to your body. Everyone has a different tolerance for fiber, so pay attention to how you feel after eating fiber-rich foods. If you notice any discomfort, reduce your fiber intake or switch to a different type of fiber.
By increasing your fiber intake gradually and staying hydrated, you can improve your digestion and health in many ways. You can lower your risk of diabetes, heart disease, and some cancers, as well as provide some assistance to your goals with hunger reduction. Fiber and water are essential for your well-being, so make them a priority in your diet. You'll be glad you did!