Top 20 Fiber Foods

Lori Boxer
Weight★No★More℠ Diet Center

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Fiber is an important nutrient that’s often overlooked. As a matter of fact, the average fiber intake of adults in the United States is less than half the recommended levels and is lower still among those who follow low-carbohydrate diets. Those folks are so busy avoiding carbs, they forget that these foods provide important dietary components.


Put simply, fiber refers to carbohydrates that cannot be digested by your gut. It is classified as either soluble or insoluble depending on whether it dissolves in water.


📌Soluble fiber attracts water and turns to gel during digestion. This slows digestion.


📌Insoluble fiber adds bulk to the stool and helps food pass more quickly through the stomach and intestines.


Fiber helps lower cholesterol and inflammation; fills you up, expands in your stomach, and keeps you fuller longer; slows the absorption of glucose (which evens out your blood sugar levels); and, therefore, plays an important role in weight loss and control.


Here’s a reference sheet I provide to clients to help them incorporate more fiber foods into their diet.

Reference--Handout--Fiber 2023



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