Eating Fit and Staying Full with Fiber

What might be preventing you from staying full?


Low servings of fiber!

According to Academy of Nutrition and Dietetics, Americans fall short of the daily recommended fiber amount per day. 25 grams of fiber per day for Women,  38 grams per day for Men. 

Why Fiber?

Dietary fiber is only found in plant foods and is something that your body cannot digest. High Fiber foods are generally low in calories but high in volume which allows you to keep full without the extra calories.

Rule of Thumb for Fiber: The “whiter” the grain-based food is (bread, crackers, cereals, pasta…) the lower the amount of fiber.

Soluble Fiber especially is important to incorporate into your diet for staying full!

Soluble fiber likes to absorb water as it passes through your digestive system, expanding like a sponge. This effect is what keeps your hunger at bay.

Added Benefits: Fiber Feeds The Friendly Bacteria in The Gut.

Happy Gut Bacteria = Happy Body, Happy Life! Having happy Gut Bacteria helps fight inflammation in the body and keeps your body running in tip top shape.

How to Incorporate Fiber into your diet:

Be careful of increasing your fiber intake too quickly! It should be gradually introduced into your diet. Remember to continue to drink lots of water and try to get your body active and moving!

Incorporating fiber into your diet shouldn't feel like an added task to your day. Adopting a healthier lifestyle naturally means eating more whole foods, fruits and veggies.

  1. Switch out any processed or refined foods for nutritious whole grains in every single possible way (whole wheat pasta, whole wheat bread, crackers, farro, etc.).

  2. Switch out some snacks with some whole fruits, veggies, and nuts.

    • Soluble Fiber: oats, brussels sprouts, beans, peas, apples, oranges, nuts, flax and other seeds

    • Insoluble Fiber: green beans and dark leafy greens, root vegetables like carrots, beets, and radish, fruit skins, whole grains

  3. Try to leave the skin on your fruits and veggies for double the fiber.

  4. Add Beans or legumes to meals. These will be packed with fiber!


Here’s a list of Foods high in Fiber you may add to your diet:

  • 1 large pear with skin (7 grams)

  • 1 cup fresh raspberries (8 grams)

  • ½ medium avocado (5 grams)

  • 1 ounce almonds (3.5 grams)

  • ½ cup cooked black beans (7.5 grams)

  • 1/2 cup cooked farro  (7.5 grams)