Fiber slows the rate that sugar is absorbed into the bloodstream. Fiber-rich foods are absorbed slower into your bloodstream, which keeps your glucose levels from rising too fast. This is good for you, because when glucose rises quickly, it also falls quickly. This can make you feel hungry even if you’ve eaten recently, which we know is not a good thing. Fiber helps with digestion and keeps you regular. Fiber acts like a scrub brush in your body and helps clean out bacteria and other buildup in your intestines, which reduces your risk for colon cancer. It helps keep you regular and your digestive system running smoothly. Fiber helps you feel full. High fiber foods digest much more slowly in the body. Therefore, food stays in your stomach longer helping you to feel full longer.
- Whole wheat flour
- Dark leafy greens
- Sweet potatoes
- Potatoes with skin
- Whole wheat pasta
Here’s a simple example of how you can add more fiber to your meal plan. Essentially, all you need to do is add more whole, clean foods. Try to add something high in fiber to every meal or snack and you’ll easily reach the daily recommendations. My first recommendation is always to add a fruit or vegetable because then you get additional vitamins, minerals, and antioxidants in addition to the extra fiber. The sample meal plan below provides a total of 35 grams of fiber. As you can see, it includes simple, familiar foods. Fiber One is an on-the-go sweet treat that provides a source of fiber.
I added in a Fiber One Salted Caramel Cheesecake Bar for a lunchtime dessert to add a little fun to the menu. They are only 150 calories and 5 grams of fiber per bar. They are a nice way to end the meal with something sweet. They also come in Strawberry Cheesecake. Super yummy!
How do you get your daily fiber? Tell me in the comments and you will be entered to win a $100 Visa gift card!
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This giveaway is open to US Residents age 18 or older (or nineteen (19) years of age or older in Alabama and Nebraska). Winners will be selected via random draw, and will be notified by e-mail. The notification email will come directly from BlogHer via the sweeps@blogher email address. You will have 2 business days to respond; otherwise a new winner will be selected. The Official Rules are available here. This sweepstakes runs from 9/8/2015 – 10/31/2015 Be sure to visit Fiber One’s brand page on BlogHer.com where you can read other bloggers’ posts!