Fiber….
Fiber, a carbohydrate that evades digestion, moves through our bodies and leaves. According to the Harvard School of Public Health, while most carbohydrates transform into glucose, fiber remains elusive, passing through the digestive system untouched. Its specialty? Taming blood sugar levels and tiding over those pesky hunger pangs. Listen to your hunger! If you are hungry…eat!
Step into the world of higher fiber foods(oatmeal, broccoli) , as endorsed by the Mayo Clinic. They bring a unique satisfaction, leaving you feeling fuller than their lower fiber foods (baked goods). What's more, they're calorie-light for their volume and encourage a leisurely chewing experience that elevates each bite.
A breakfast bowl with goji berries, walnuts, coconut, strawberries, blackberries and bananas. They are on a table.
For example, Holly Larson MD, mentions an easy way to add fiber to your daily energy intake: fruit and vegetable peels, and the embrace of lentils, nuts, and seeds. Morning oatmeal adorned with peeled fruits, pumpkin seeds, and a sprinkle of nuts can make these changes feel seamless.
Ever contemplated how to sneak fiber into your meals? I love in the addition of pumpkin seeds to roasted vegetables for the added crunch. Just last night, I enjoyed sautéed green beans with Valencia almonds.
My clients know, I’m always suggesting integrating chia seeds into sauces or generously sprinkling them over meals for an added fiber content. Notably, their neutral taste is gentle on most dishes. Eat up immediately!
Now, as you embark on your journey to amplify fiber intake, balance everything out with water. An article by Bill Christian MD, suggested: hydrate to stave off the potential for gas and bloating. Dr. Christian also advocates for starting your day with a fiber-rich meal. (I’ve got an oatmeal recipe you’re gonna love coming out next week)
As your friendly nutritionist, I'm here to guide you. Yet, remember, I'm not a doctor. If you have questions about supplementation ask your GP!
References:
* Mayo Clinic - Fiber Benefits
* Academy of Nutrition and Dietetics - Boosting Fiber Intake
* University of Massachusetts - Enhancing Fiber Intake