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!

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.