A healthy body requires eating a fiber rich diet. Healthy bodies also need to stay within a certain weight range so we don’t stress out the major organs in our bodies. Is their a correlation between Weight Control and a Fiber Rich Diet?
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Another healthy living article that might like is 3 Daily Habits That Give You More Energy.
Whole Grains and Weight Gain
In the past, resources would say that we gain most of our fiber from whole grains. However, in recent years whole grain products often contain unhealthy chemicals, oils and trigger inflammation in our bodies. This is true especially for those struggling with an auto-immune disease. Whole grains can also contribute to unnecessary weight gain.
Is it possible to eat a fiber-rich diet without gaining weight and triggering inflammation? Yes!
Fiber and Our Body
Due to our fast paced society and fast paced eating habits, Americans are not supplying their bodies with enough fiber to stay healthy and maintain a healthy weight.
According to the American Heart Association, women need between 21-25 grams of daily fiber. Men need between 30-38 grams of daily fiber. Children, under the age of 18 need 14-30 of daily fiber. Keep in mind, the lower numbers are for younger children and people over the age of 50.
A high fiber diet is necessary for the following reasons:
- our digestive system to function properly
- balancing our gut bacteria
- fighting against obesity
- aid in regulating our blood sugar response
- regular waste removal (bowel movements)
- proper weight control
Wonderful Sources of Fiber
Consider adding more plant food into your daily diet. Vegetables, fruit and seeds all have numerous health benefits and provide our bodies with high fiber.
It’s amazing that when we make veggies and seeds part of our daily diet, we also get the fiber that comes with them. It’s no secret that I love chia seeds, especially Blueberry Vanilla Chia Pudding. I naturally consume fiber in a tasty low-sugar dessert, definitely a win-win!
The safest way to consume high-fiber is through fresh food. It was fun to see how much fiber was in many of our favorite foods!
- Avocados – 10 grams in 1 cup
- Coconut – 7.2 grams in 1 cup
- Acorn squash – 9 grams in 1 cup
- Beets – 4 grams in 1 cup
- Pumpkin – 7 grams in 1 cup
- Asian Pears- 9.9 grams in medium pear (not pear juice)
- Quinoa – 5.2 grams in 1 cup
- Old Fashioned Oats – 17 g in 1 cup
- Chia Seeds – 10 grams in 2 T.
Fiber-Rich Diet and Weight Control
The beauty of a fiber rich diet is it provides our body with necessary nutrients, contributes to a healthy digestive system AND naturally keeps your appetite in check.
A diet that contains healthy vegetables also allows for our metabolism to function properly.
Our bodies need fiber to keep the healthy bacteria in check in our gut as well. When our gut flora (aka healthy bacteria) is in balance we have less food cravings.
A fiber rich diet helps keep blood sugar levels within a healthy range. People with too high or too low blood sugar often struggle with weight control.
Recipe for satiety and fullness:
- Consume fiber found in fresh vegetables, fruit and seeds AND drink adequate fresh water.
This recipe will give your body a sense of fullness and send messages to our brain that we do not need more food. The less unnecessary food, (calories) we consume the better we can maintain a healthy weight.
Plan Ahead for Success
Like most areas in our life, if we are to be successful, we need to allow for adequate thought and planning to succeed. Planning ahead (to incorporate fiber foods in your diet) will allow you to be successful at controlling your weight.
So, what does this look like?
- Menu plan for the week
- Plan your health snacks
- Add plenty of vegetables to your grocery list
- Encourage new eating habits
Write down fiber rich food that you plan to eat that week, and then add them to you grocery list. Wash and pack a pear for those long afternoons (9.9 grams of fiber!) at work, at the ball field, or in the car.
Prepare Food at Home
Enjoy being intentional about your health and fiber intake! You’ve got this!!! Eating adequate amounts of fiber will be a huge boost to our overall health and aid in healthy body weight.
Try this nut-free snack idea, Gluten Free High Energy Cacao Balls. You’ll love the rich fiber content found in the oats, chia seeds, cacao, and coconut!
Quinoa is a fiber rich seed that can easily be added to homemade soups. One family favorite recipe is Chicken and Quinoa Soup.
When preparing your food at home, remember to make it colorful and add variety. I know I can get in a rut and buy the same familiar vegetables each week. I found this idea list to be helpful: 48 Fiber Rich Vegetables visit here.
Our weight can be controlled through a fiber rich diet! Remind yourself to plan ahead, drink adequate water on a daily basis and plan to succeed! You are worth the health benefits!!!
Share with other readers what you found helpful about adding more fiber your diet. Other readers can relate to your struggles I this area too.
Pursing Better Health Together,
Healthy Encouragement: Track your Vegetable Intake for 21 days! Click below for a free PRINTABLE tracker.
Miranda says
I didn’t know there was so much fiber in an avocado or raspberries! Thanks for breaking everything down. Good reminder to keep using chia seeds!