Want to know the best-kept secret to improve your diet, lose weight, have clear skin & long-lasting energy? Simply increasing your fiber intake can do the trick. Read further along to see how you can better yourself without breaking the bank & trying out all those trendy diets.
Fiber Can Help You To Lose Some Weight!
Increasing your fiber intake can provide you with long-lasting energy & can keep you full. Foods such as oats, apples, and vegetables like broccoli are a great source of fiber & can help to improve your diet. Those afternoon or late-night cravings can be a result of not enough fiber and/or protein to keep you content.
In addition, fiber adds healthy bacteria which can help to reduce inflammation & help with digestion & bowel regularity. Check out the chart below to see what foods contain high fiber: Source: USDA National Nutrient Database for Standard Reference, Legacy Release
Fruit / Serving Size / Total Fiber
- 1 cup Raspberries / 8 grams
- 1 medium Pear / 5.5 grams
- 1 Apple, with skin / 4.5 grams
- 1 medium Banana / 3 grams
- 1 medium Orange / 3 grams
- 1 cup Strawberries / 3 grams
Grains / Serving Size / Total Fiber
- 3/4 cup Bran Flakes / 5.5 gram
- 1 cup quinoa / 5 grams
- 1 cup oatmeal / 5 grams
- 3 cups popcorn / 3.5 grams
- 1 slice whole-wheat bread
/ 2 grams
- 1 slice of Rye bread / 2 grams
- 1 cup whole-wheat spaghetti
/ 6 grams
Veggies / Serving Size / Total Fiber
- 1 cup green peas / 9 grams
- 1 cup broccoli / 5 grams
- 1 cup brussel sprouts / 4 gram
- 1 medium potato / 4 grams
- 1 cup sweet corn / 3.5 grams
- 1 cup cauliflower / 2 grams
Beans, Nuts & Seeds / Serving Size / Total Fiber
- 1 cup black beans / 15 grams
- 1 cup baked beans / 10 grams
- 1 oz chia seeds / 10 grams
- 1 oz almonds / 3.5 grams
- 1 oz pistachios / 3 grams
- 1 oz sunflower seeds / 3 gram
Smoothies are also a great way to get your full protein & fiber intake, especially for breakfast. Be mindful that some types of smoothies like strawberry & banana are delicious, however, you don’t get any protein or fiber in there. Try mixing in some greens or add in a fiber supplement such as our Liquid Fiber Flow. Easily improve your diet by eating breakfast, lunch & dinner. Do not skip meals which can result in bad snacking.
Constipation Can Cause Acne
In our previous blogs, we mention how being constipated can give you headaches, brain fog, fatigue, and yes, even acne. “When our fecal matter sits in the body for longer than is healthy, this estrogenic component can be reabsorbed back into the body causing potential estrogen dominance – which is one of the root causes of hormonal acne.” Consuming more fiber can help to flush out bad toxins. The more regulated you are, the less acne you should see.
Maintain Healthy Blood Sugar Levels
“The intestines take a lot more time to digest rich-fiber foods, and this slows down the release of glucose into your bloodstream.” Increasing your intake of fiber can be a great way to manage your blood sugar levels naturally without causing high or low spikes. When our body has low or high blood sugar spikes, we, therefore, tend to snack more which can put on more weight. Increasing your fiber intake or substituting with a fiber supplement can help reduce those crashes & can help to reduce the risk of heart disease.
If you are diabetic or have high cholesterol levels, check out our Fiber Supreme powder supplement that can help to maintain normal and healthy blood sugar levels.