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You need fiber. Here are 9 foods to get more:


Last week on our Macros Made Right coaching call we were talking about fiber--it's importance and actually getting enough.


We need 25-35 grams of fiber daily to keep things...ahem, moving. In fact, this is a big reason why I'm not a huge fan of low-carb and keto diets--these diets restrict many foods with fiber. It can lead to low energy + constipation.


You need carbs for good energy for your workouts and a good poop. Just saying.


Here are some high-fiber foods to make sure you are getting enough during your day:

  1. Beans + Lentils: Beans + Lentils are a great source of carbs AND protein. I like to add them to soups + salads to bulk up macronutrient content.

  2. Whole Grains: Whole Wheat Bread, oats, whole grain pasta and brown rice all have an extra punch of fiber. Making simple swaps from your standard bread and pastas are easy ways to add more.

  3. Potatoes: Specifically potatoes WITH the peel will give you the most fiber. I like to roast baby yellow potatoes or sweet potatoes with a touch of olive oil, salt and pepper at the beginning of the week so that I have a quick side to add to my protein and veggies for lunches.

  4. Apples: I know we are all searching for a quick grab and go snack when meal prepping....and this is the perfect one. Keep the skin on for the most benefit.

  5. Broccoli: We keep frozen broccoli in our freezer at all times for a quick veg along with leftovers for lunch. It's also a great vegetable to roast with a bit of olive oil, salt and lemon. My 8-year-old will eat it too which is a huge bonus.

  6. Berries: Strawberries, raspberries, blueberries + black berries are always in our fridge. They are kid friendly, mix well into smoothies or serve as a topper for our protein oats and greek yogurt. And they've got plenty of fiber and antioxidants in each serving.

  7. Chia Seeds: I love to add 'healthy sprinkles' (as my kids call them) to smoothies and yogurts. They add a touch of crunch and some serious nutrients including fiber.

  8. Leafy Greens: particularly kale and spinach. I love to add Kale to soups and spinach to any pastas or egg bakes. And, of course, I love a big ass salad so I can really customize the macronutrients I need throughout the day.

  9. Popcorn: Try to resist the urge to cover it in butter though.


Notice how most of these are carbs? Yeah. You need them.


Hope this helps!

-Ashley

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