So you started a new, super-strict diet plan to get serious about weight loss. Though you may drop a dress size, chances are, your plan is heavy on protein and low on carbs. Without hearty whole grains or other good sources of fiber, your body could suffer with constipation, bloat and all sorts of discomfort. Maybe you’ve tried to make up for it with bland, refined cereals, chalky drink mixes or underwhelming nutrition bars. Luckily, that stuff is old news. Real, whole foods are not only rich in fiber, but they’ll fit perfectly into any healthy diet.
Fiber for Your Health
Fiber is the indigestible by-product of starch and healthy carbohydrates found in fruit, vegetables, nuts, seeds, legumes and whole grains. As Nutrition Review explains it in the Health Benefits of Dietary Fiber, this nutrient supports proper digestion and elimination, supports healthy bacterial growth in your gut and helps maintain your body’s overall wellbeing.* Women should aim to eat 25 grams of fiber a day, while men should shoot for 38 grams, according to the Institute of Medicine.
There are two varieties of fiber, both of which offer significant health benefits:
Insoluble Fiber
Insoluble fiber ferments in the intestines, supporting the growth of healthy bacteria. This is an essential process for proper digestion and absorption of nutrients.
Soluble Fiber
Soluble fiber acts as your body’s dietary housekeeper, absorbing water from the large intestines and softening stool to support regularity and elimination of waste. Soluble fiber binds with cholesterol from food, helping to eliminate excess. It also has the ability to slow down the digestion of carbohydrates, minimizing a sudden spike and crash in blood glucose levels.*
By eating more plant-based foods, you can easily get all the fiber you need. Start with just three easy additions to your day:
- Vegetables and leafy greens
From cruciferous vegetables, like kale or kohlrabi, to fiber-packed root vegetables, like yams, vegetables are a great way to add fiber with great flavor and texture. - Fruit
All fruits contain fiber – some more than others – and even more so when there is a clean and edible peel involved. - Vega One
Each delicious serving of Vega One has 25% the Daily Value (DV) of soluble and insoluble fiber. On top of that, you’ll enjoy 20 grams of premium plant-based protein, 50% DV vitamins and minerals, omega-3s, probiotics and more—all made from real, whole-food ingredients.
By adding these, as well as whole grains, nuts, seeds and legumes, you’ll easily meet your fiber needs for the new you in the New Year!
What’s your favorite way to enjoy fiber?
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.