While fiber isn’t the “cure all” for weight loss, it does play an important role in keeping your body happy and energized. The Centers for Disease Control and Prevention-Nutrition for Everyone and Medifast recommend getting 14 grams of fiber for every 1000 calories consumed daily.
Types of Fiber
Fiber comes in two basic forms – soluble and insoluble. Soluble fiber dissolves in water and aids in lowering glucose levels and cholesterol. Insoluble fiber is unable to dissolve in water, but helps keep other foods moving through your digestive tract. Both kinds of fiber are necessary in maintaining good health. Fiber also helps keep you feel fuller, longer.
Where Fiber Comes From
Fiber also only comes organically from plant sources. Eating a variety of foods – fruits, vegetables, whole grains, legumes, nuts and seeds – will provide you with the necessary amount of fiber.
How To Increase Your Fiber Intake
- Start days and meals off with a healthy dose of fiber – high fiber cereal for breakfast or a small spinach and nut salad before meals.
- When consuming carbohydrates, pick variations that are either “whole grain” or “whole wheat,” including pasta, breads, and crackers.
- When possible, eat the skins of fruits and vegetables.
- Add extra vegetables to your meals – more veggies on a sandwich or in a soup make for more filling, low-calories dishes.
- Choose fruit instead of fruit juice – you’ll satisfy your sweet craving and feel fuller afterwards.
- Choose high-fiber grains like bulgur, barley, and brown rice.
- Medifast® Crunch Bars all have at least 4 grams of fiber per serving and the average Medifast Meal has 4 – 5 grams.