Only 5% of people get the recommended amount of fiber in their diets! That’s crazy talk! The problem is the foods we are not eating enough of like fruits, vegetables, legumes, and whole grains contain this amazing ingredient that aids in weight control and healthy digestion. Women need about 25g per day and men need about 38g per day according to the 2010 Dietary Guidelines.
I always talk about fiber first with my clients because this is typically the thing most people are missing. And it helps to get them to eat more of a whole food based diet. Skip the fiber one bars and benefiber drink and go for REAL food. Fiber should be part of every meal you eat. Aim for 5-8g of fiber at each meal. This is the ingredient that will help you feel full faster and aid in digestion so you don’t get backed up (cause that’s not comfortable :-p)
Good sources of fiber include: Berries, avocados, apples, hummus, nuts, seeds, flax seeds (grind your own to retain all the nutrients), sweet potatoes, quinoa, beans, oatmeal, fresh veggies, and bran.
Try an incorporate these foods into your meals and see how much of a difference it makes in your weight management efforts and just feeling better.