Oct 28, 2020
Eating 30–35 Grams of Fiber Daily Helps to Make You Feel Full and Satisfied
I believe learning about fiber and increasing it in your diet is the best thing you can do to increase weight loss. I try to eat 30–35 grams every day.
WARNING — from the Greatist: “Where is fiber found? In vegetables, legumes, fruit, and grains. Sit tight, we’re going to wow you with everything you need to pump up your diet with fiber. Warning: Take it slow if you’re a fiber newbie. Too much, too fast can cause gas, bloating and even constipation if you fail to stay hydrated.”
Best article to understand and print out for fiber and the vital need for your body (also lists low carb and fiber foods): Low-Carb Foods That Will Provide Your Daily Fiber Intake
“Although most fiber sources are carbohydrates, fiber doesn’t raise blood glucose, so low-carb diets don’t “count” fiber. Fiber can provide calories, not as glucose, but as products of fermentation in the colon.
In fact, fiber helps to moderate the effect of “usable carbs” in your bloodstream, so it furthers the goals of low-carb diets. To the extent that it creates satiety, it may also help prevent weight gain and aid in weight loss.
Fiber is good for your digestive system and the prevention of hypertension as well. It can also maintain healthy levels of LDL cholesterol and blood glucose.”
From 21 Foods High in Fiber:
“Black beans pack a serious fiber punch with 60% of your recommended daily value of fiber in just 1 cooked cup. As a rather dense, low-energy food, black beans will fill you up with less calories, and also boost your protein intake. Great in Mexican fare including burritos, tacos, and rice dishes, or simply incorporated into a salad or soup, black beans also offer high rates of vitamins and minerals like folate, iron, manganese, and vitamin B1. Other members of the legume family full of fiber include split peas, chickpeas, and lentils.”
From Fiber: How to increase the amount in your diet:
“Try not to add too much fiber to your diet at once. You may get symptoms such as bloating, cramping, or gas. You can prevent these by increasing your fiber slowly. Start with one of the changes listed above. Wait several days to a week before making another. If one change doesn’t seem to work for you, try a different one. Be sure to drink more fluids as you increase the amount of fiber you eat. Fluids help your body digest fiber. Try to drink 8 glasses a day. Choose no- or low-calorie beverages, such as water, unsweetened tea, or diet soda.”
From 10 Healthy and High-Fiber Foods That Are Also Low Carb:
“Fiber is known for helping people reach and maintain a healthy weight, which cuts down on the risk of all kinds of health complications. This is because fiber is filling — it absorbs water and takes up space in the stomach. If you want to lose a few pounds without feeling hungry all the time, fiber-rich foods are your friend.
Fiber also slows down your body’s absorption of digestible carbohydrates, which keeps your blood sugar levels stable. This, in turn, reduces your risk of developing type 2 diabetes. Most people on a low-carb eating plan don’t have to worry about their blood sugar spiking, but if you’re still in the process of reducing your carb intake, high-fiber foods can help you avoid the mood swings and energy crashes that come with dips in your blood sugar levels.
Eating more fiber is key to weight loss plus high-fiber foods
Printable list of high fiber foods
16 High-fiber Foods and Recipes That’ll Make You Want to Eat Them
