Since there has been a lot of attention on protein, it is important not to lose sight of fiber. Fiber is a nutritional powerhouse, crucially impacting digestion, weight management, and overall health. Fiber is consumed by our gut microbiota and is converted into fuel for our bodies.

There are two different kind of fiber: soluble and insoluble. Soluble fiber is the most important nutrient for the gut. Soluble fiber dissolves in water and other body fluids. When it does, it forms a gel-like material as it passes through. Once it makes it to the colon, it feeds your good gut bacteria. Insoluble fiber doesn’t dissolve in fluids. Instead, it absorbs them and sticks to other materials to form stool. This process leads to softer, bulkier stools. 

Here are some highlights of fiber benefits, foods with high fiber content, and some creative methods to incorporate more vegetables into your diet.

Fiber Benefits:

• Hormone regulation – Fiber binds to excess hormones in the body and works to remove them through the colon. If you’re not consuming enough fiber, then instead of being eliminated, excess hormones can be reabsorbed back into your body leading to imbalanced levels.
• Increase in fiber shown to lower bad cholesterol. 
• Improved glycemic control/blood sugar regulation – slows digestion and meters blood sugar spikes. Example: better to eat an orange versus drink orange juice. The fiber in the orange slows the spike. 
• Decreased blood pressure – Nitric oxide increases with fiber intake. Being a vasodilator, this contributes to blood pressure management. 
• weight loss – increase in fiber increases satiety and slows digestion.
• Regularity – the gel-like substance forms with fiber to help matter pass through.

The target for fiber intake is 25-30 grams per day and average person is consuming 15 grams. We all likely have an opportunity to increase our daily intake.

10 Food high in fiber and some ways to enjoy:

• Beans, 13-15 g per cup, either a white bean salad with herbs and lemon juice or black beans with lime, cilantro and cumin sound like an easy add on to most meals.
• Avocados, 10 g per cup, add to most anything. They also make a great “fat snack” when fasting and will satiate you without pulling you out of a fasted state.
• Chia seeds, 10 g 1 TBSP, I love enjoying this mineral rich seed as a pudding and eat with the next fiber rich food: raspberries.
• Raspberries, 8 g per cup, these should be organic as they are on the Dirty Dozen list.
• Oats, 7.5 grams per cup, should be organic. Overnight protein oats would be how I would enjoy using Siggi’s yogurt, coconut water, Be Well by Kelly or Truvani protein powder, chia, hemp seeds, flaxseed similar to this recipe. The brand Mush makes an option with clean ingredients that you can boost with protein powder and seeds.
• Artichoke, 6 gram per choke, Steam and enjoy!
• Pears, 5.5 grams per medium
• Apples, 4.4 g per medium apple
• Carrots, 3.4 g per cup
• Psyllium husk, 4 grams of fiber per teaspoon, flavorless fiber supplement. 

Go slow when adding fiber into diet as responses are individual and can cause discomfort and bloating initially. Maybe start with ½ serving and build up over time. Always helpful to keep a journal to learn what you are reacting to as you introduce new foods or eating habits.

Diversity matters

Increasing fiber intake and bio-diversity is important for overall health of our guts and bodies. Different foods feed different gut bacteria so variety is important for diverse gut bacteria. Important to consider fiber and bio-diversity for best gut health. The more proteins, plants, nuts seeds and spices we eat the more the gut bacteria thrive and the more adaptable and healthier we are.

Strategies to add veggies:

Additions and swaps

• Boost your salad – add to mixed different lettuce: green leaf lettuce, add some thin-sliced bitter lettuces like endive or raddiccio. Add shredded cabbage, shredded carrots and sprouts or microgreens.
• Add organic herbs which are full of micronutrients and phytonutrients. Parsley, chives, dill, cilantro and mint add dimension, brightness and to any dish.
• Swap tortillas for different lettuces. Green and romaine lettuce work well as wraps or use collard greens.
• Handful of greens to each meal – arugula, mixed greens, microgreens. Buy lettuce heads to prevent food waste. Boxed greens wilt and slime quickly.
• I like to have purple cabbage on hand. It adds color and crunch. Purple foods contain antioxidants which are anthocyanins, which prevent and repair cellular damage. 

Well- Hidden

• Can blend vegetables and add to sauces. I saw a gal recently blend a pepper, onion, and spinach then add to pasta sauce. Carrot and zucchini would also blend into sauce well.
• Shred into meatballs – zucchini and carrots keep turkey meatballs moist and boost nutrient density.
• Smoothies – I always add a veggie: frozen cauliflower, or zucchini, sweet potato. Since bananas are a no for me and high in sugar, adding these low glycemic vegetables helps with bulk and creaminess of the smoothie without adding sweetness. You are losing fiber by blending as a smoothie, but still nutrient dense option.

Other Tips and Tricks

• If time no time for chopping, look for pre-chopped or sliced veggies. Broccoli, cauliflower, butternut squash, mushrooms, shredded carrots, etc. You pay more convenience and the vegetables will be less fresh, but this strategy can help you add diversity and fiber to your day more easily.
• Frozen veggies are another way to save time, keep diversity up and food waste down. Kelly LeVeque of Be Well, By Kelly, shares a technique to achieve crips roasted veggies from frozen.
• Stir fries are the easiest way to get a lot of great variety onto your plate. They are also, a great way to use up tired veggies/scrappy ends. Carrots, celery, mushrooms, broccoli, cabbage, kale, green beans, peppers and onions are all excellent options. I splash some coconut aminos, sesame oil towards the end of cooking. I sprinkle Furikake (a sesame and seaweed seasoning found at Trader Joe’s among other locations) for added minerals and crunch.

By embracing the power of fiber-rich foods and incorporating a colorful variety of vegetables into your meals, you’re nourishing your body and cultivating a foundation for long-term vitality. I hope this information empowers you to celebrate nature’s abundance and eat the rainbow.