fiiber: the secret to eating more & losing weight

Adding FIBER to your healthy eating plan.

1. Fiber is the part of a plant that humans are not able to digest.
 

2. Fiber is important because it signals satiety genes, which tell you when you’re full and has no calories by itself. Fiber makes it possible to lose weight without feeling hungry.

 
3. Recommended intakes are 25 g/day for women, and 35 g/day for men.
*Divide up your grams throughout, aiming for at least 5-7 grams per meal and 2-3 grams per snack.
*Introduce fiber into your plan slowly to avoid GI distress.
*Make sure to drink at LEAST 1/2 your bodyweight in oz of water to avoid constipation.

 
4. At least 25-30% of your fiber intake should be soluble fiber.
*Soluble fiber: dissolves in water
 oat bran, oatmeal, beans, peas, barley, citrus fruits, strawberries and apples.
*Insoluble fiber: does not dissolve in water
 whole grains, cabbage, beets, carrots, brussel sprouts and cauliflower.


5. It’s okay to get 15-20% (4-5 grams) of fiber from supplements as needed, but whole foods are ideal.
*Read food labels to determine how many grams of fiber per serving. Fiber is found underneath Carbohydrates. Your Net Carbs are equal to total carbs minus Fiber grams (see below).



EXAMPLES OF HIGH-FIBER FOOD CHOICES

Raspberries
1 cup
8 GRAMS

Apple, with skin
Medium size
5 GRAMS

Pear
Medium
5.5 GRAMS

Black beans, canned
½ cup
6 GRAMS

Flax seeds
3 tbsp
9 GRAMS

Almonds
¼ cup
4 GRAMS

Avocado
¼ cup
2.5 GRAMS