Facts About Fiber: Benefits, Food and Example Meals

by Leanne Jacklin-Grey

We have all heard people talk about fiber, but what exactly is it and why is it important?
Dietary fiber is found in plant based, carbohydrate rich foods, that cannot be digested by the body. It’s job is to help the digestive system move the food that we consume along the intestines, allowing the body to absorb essential nutrients, and to help push any waste out of the body.
Fiber is full of health benefits including lowering your cholesterol, normalising blood glucose and insulin levels, preventing constipation and lowering your risk of various diseases including bowel cancer and type 2 diabetes. Fiber can also help with friendly gut bacteria and may even help promote weight loss. So why is it that only 5% of people in the USA are getting enough fiber in their diet?
Our recommended intake is around 30g of fiber per day for an adult over 17 years old. Which doesn’t seem like much, but on average we are only eating just over half of that amount. So to help you reach your daily goals I have put together a list of delicious high fiber foods and my favourite breakfast and snacks meals from the Tone & Sculpt app that are full of fiber.

Fiber rich foods:

Wholegrain cereals
Whole Grain pasta
Whole Grain bread
Brown rice
Dark chocolate

Breakfast Ideas:

1. Muesli.

Ingredients :
Soy milk 120 ml
Dried cranberries 10g
Chia seeds 15g
Hemp seeds 14g
Walnuts 6g
Pumpkin seeds 7g
Oats, uncooked 28g

Mix together the oats, pumpkin, chia and hemp seeds until well combined.
Chop the walnuts and dried cranberries, add to the oat mix and pour over the soy milk.

2. Chia seed and almond butter banana toast.

Almond butter 1 tbsp
Chia seeds 2 tbsp
Banana, medium 1
Whole Grain Toast 1

Toast the bread until lightly toasted and slice the banana.
Once toasted, spread over the almond butter and top with the sliced banana and chia seeds.

Snack ideas:

1. Popcorn.

Olive oil 1 tbsp
Walnuts 12g
Nutritional Yeast 9g
Popcorn Kernels 16g

To a large pan over medium heat, pour in the olive oil and heat for 1-2 minutes.
Add the popcorn kernels and cover the pot with a large lid for 60 seconds.
Once the kernels have popped, add to a bowl and top with the nutritional yeast and walnuts.

2. Dates topped with peanut butter.

Peanut Butter

1. Roughly chop the dates and add to a bowl.
2. Drizzle over the peanut butter and serve.

I hope you enjoy these delicious meals as much as I do! Let me know in the comments below which of these is your favourite!