As we all know, the focus of flexible dieting is meeting your macros - protein, carb and fat - targets each day...but what about your micros, for instance - fiber?
We ask our members to track their fiber and to hit a daily minimum so that they’re hitting their micro-nutrients as well as their macro-nutrients for many reasons. Not only does it come with a slew of health benefits but it can make dieting easier, here’s why!
High fiber foods...
- can help lower cholesterol, and manage blood sugar levels
- are slower to digest, leaving you full for longer
- help keep you regular
- provide an array of vitamins and minerals
- are often high volume so you get more bang for your macro buck
What foods should I eat to get my fiber number up?
Apples | 2.5g of fiber per 100g |
Strawberries | 2g of fiber per 100g |
Raspberries | 7g of fiber per 100g |
Squash | 2g of fiber per 100g |
Beans | 9g of fiber per 100g |
Broccoli | 3g of fiber per 100g |
Cauliflower | 2g of fiber per 100g |
Brussel Sprouts | 4g of fiber per 100g |
Carrots | 3g of fiber per 100g |
Quinoa | 3g of fiber per 100g |
Small changes like ensuring that you have 2-3 servings of fruits and vegetables at each meal adds up!
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Should I supplement?
Although we prefer you get your fiber through whole foods since it ensures that you’re eating plenty of nutrient rich foods, sometimes you may need to give yourself a little boost. Supplements are meant to compliment a well rounded diet, not be the core of it. Remember, fiber supplements still need to be tracked so reference the nutrition information on whatever supplement you use.