What if I told you there was a way to help stabilize your blood sugars and even lose weight? It’s true! Fiber can help with both! The benefits of a high fiber diet are so immense, many people eating low fiber diets consider making small changes just to reap the extra profits.
There are two types of fiber: soluble, meaning it dissolves in water, and insoluble meaning it does not. Both are beneficial to our bodies for many reasons. Instead of focusing on one or the other, many experts suggest eating 25 grams of fiber per day.1 Speak with your physician if you have questions or concerns regarding your fiber needs.
What are the benefits of fiber?
People that choose whole grain, high fiber choices at meals are less likely to snack between meals. This is because fiber is not digested by the body, causing slower rates of energy to be placed into the bloodstream, as well as a fuller sensation in the stomach for longer periods of time.
Helps regulate blood sugar
Due to the slower digestion of fiber, sugar eaten during the meal is also released more gradually into the bloodstream leading to more stable blood sugar levels.2 Consider soluble fiber options such as oats, apples and carrots. When eaten with a protein source such as peanut butter, you get a match made in satisfying-snack-heaven!
Regulates bowel movements
If you have ever complained to your doctor about constipation, you have heard him or her recommend more fiber. This is because our bodies need fiber to move things through our digestive tract. Some insoluble fiber options are wheat bran, vegetables and whole grain breads. Make sure you are drinking at least 8 glasses of water a day to promote bowel health when adding more fiber. Experts also recommend a slow addition of fiber to the diet to help the body become accustomed.
Some dietitians also recommend subtracting the grams of dietary fiber in a food from the total carbohydrate if it contains more than 5 grams of fiber per serving. Some other high fiber food options are fruit, vegetables, farro, quinoa and lentil-based pastas.
5 Ingredient High Fiber Pasta
- 9 oz Lentil-based pasta such as TolerantÒ, cooked as directed on package
- 1 cup chicken broth
- 2 cups fresh spinach
- 2-3 apples diced
- 1.5 lbs ground turkey
- Cook noodles in a pot as directed on the box.
- In a skillet, cook ground turkey then drain off excess fat.
- Add chicken broth and bring to a simmer for about 2 minutes.
- Add apples and cook for 3 minutes or until soft.
- Add spinach and toss until wilted.
- Combine with pasta and serve.
- Makes 6 servings.
Nutrition Facts: Per serving
- Calories: 296
- Carbohydrates: 39.5g
- Sugars: 10g sugar
- Fat: 8g
- Protein: 24g
- Fiber: 8g