Hey, fellow foodies! Today I’m going to share a little secret that will make you “eat lighter and lighter”!
Do you often get hungry after eating a meal, or do you always feel unsatisfied even though you’ve eaten a lot?
In the afternoon, you always want to find snacks to satisfy your cravings, and it’s getting harder and harder to manage your weight.
Don’t worry, this may just be because your diet is missing a key role, dietary fiber! As a food-loving and health-conscious blogger, I’ve found that by increasing my fiber intake, not only do I eat more varied meals, but my body also becomes lighter.
Today, I’m going to share the happy tips of “How to Get More Fiber in Your Diet”, so that you can eat well without dieting! These methods are so simple that even a lazy person can stick to them, and every bite is delicious!
What is fiber?
Simply put, fiber is the part of the plant that can’t be digested. It is like a little broom, all the way to help you clean up the intestinal tract, but also to make blood sugar more stable, by the way, to help you control your weight.
There are two types of fiber:
Soluble fiber: becomes viscous when it absorbs water (e.g., oats, apples) and can help you lower cholesterol.
Insoluble fiber: directly help you “push stool” (such as whole wheat bread, celery), to prevent constipation.
Ideally, adults need 25-30 grams of fiber per day, but most people don’t even eat half of that.
Increase fiber intake at breakfast
Oatmeal + Chia Seeds
Oats are high in fiber on their own, add a spoonful of chia seeds (5 grams of fiber/spoon), soak it up and it tastes as good as pudding, and the satiety pulls right through.
Whole Wheat Bread + Avocado
Swap white bread for 100% whole wheat and slather on half an avocado (fiber + healthy fats), it smells so much better than butter!
Fruit Shake
Banana + spinach + a scoop of ground flaxseed for a fruit shake. The leafy greens have an amazing amount of fiber and they don’t taste like vegetables at all!
Soak your oats in milk or plant-based milk the night before and eat them straight away in the morning without even cooking them.
Switch staple foods to whole grains:
Try these substitutions:
White rice → brown rice/mixed grain rice (just buy mixed mixed grain packets, rice cooker at the touch of a button)
White pasta → whole wheat spaghetti / buckwheat noodles (texture more powerful, mixed with the sauce as fragrant)
White buns → whole wheat buns / sweet potatoes (sweet potatoes baked, sweet and filling)
Tip: buy whole wheat products must look at the ingredients list, the first place is “whole wheat flour” only, many “brown bread” just add coloring!
Snacks: Eat the right snacks and get your fiber fix too!
Popcorn (plain!)
That’s right, the movie theater equivalent! One cup of air-popped popcorn has 3-4 grams of fiber, but don’t go for the butter or caramel flavors.
Nuts + dried fruit
Almonds, walnuts + unsweetened dried cranberries, just grab a small handful (nuts are high in calories, don’t eat too many).
Dark chocolate (70% or more)
A small piece of dark chocolate contains 2-3 grams of fiber, much healthier than milk chocolate, and the bittersweet taste is super addictive.
Vegetables:
When many people hear about eating more vegetables, they think of bland salads. In fact, Chinese food practices are more likely to make you stick to coleslaw
Cut strips of fungus, shredded kelp, and cucumber with vinegar + minced garlic + a little chili oil, for a sour and spicy appetizer that’s bursting at the seams with fiber.
Steamed vegetables
Steamed carrots and broccoli, dipped in soy sauce or sesame sauce, more flavorful than boiled.
Soup Vegetables
Cabbage and tofu soup, purple cabbage and egg drop soup, warm stomach and low calorie, drinking soup can also replenish fiber.
Fast food can also eat fiber
Workers can’t avoid eating takeout, but you can choose like this:
McDonald’s: oatmeal cup + apple slices, do not choose fries.
Shaxian snacks: mixed noodles replaced by steamed dumplings (thin skin filling), plus a hot green vegetables.
Starbucks: oatmeal latte + whole wheat bagel, much stronger than cake.
Beware of these “fiber traps”
Suddenly jumping up the amount of fiber: the intestines will not adapt and will be easily bloated. It is recommended to increase 5 grams per week, so that the body slowly get used to.
Drinking juice without fruit: Juicing removes most of the fiber, and all you drink is sugar!
Relying on fiber supplements: Prioritize getting it from food, supplements are just for emergencies.
3 Day High Fiber Recipe (Lazy Friendly Version)
Day 1
Breakfast: oats + chia seeds + blueberries
Lunch: brown rice + cold chicken breast with fungus
Dinner: baked sweet potato + steamed broccoli
Snack: a small handful of almonds
Day 2
Breakfast: Whole Wheat Toast + Avocado + Poached Eggs
Lunch: Soba Noodles + Shredded Cucumber + Sesame Sauce
Dinner: Tofu and Seaweed Soup + Grain Buns
Snack: plain popcorn
Day 3
Breakfast: Banana Spinach Shake
Lunch: Steamed Dumplings + Hot Vegetables
Dinner: Roasted Pumpkin + Cold Lettuce
Snack: Dark Chocolate (85%)
Flexible adjustment, no need to copy strictly, just have 1 serving of high fiber food in each meal
Tips:
Be sure to drink plenty of water while increasing your fiber!
Go through your three meals now and see how you can get better fiber. Stick with it for a week and you may notice:
No more bloated tummy
No more crazy afternoon snack cravings
The number on the scale creeping downward
Give it a try and don’t forget to come back and tell me how you feel!