what is the best way to add fiber to a high protein diet?
Fiber is an essential part of our diet. It not only helps promote a healthy digestive system, it also helps stabilize our blood sugar levels and can play an important role in helping us stay fuller longer. The American Dietetic Association suggests that we consume around 25 grams of fiber a day for a 2,000 calorie diet. If you don’t feel that your diet is adequate in fiber and if you are looking to increase your intake, do it slowly. Sometimes the addition of many high fiber foods can lead to some gastrointestinal distress (diarrhea, nausea, bloating, gas). If you are following a high protein diet, I am assuming that you have reduced your carbohydrate intake? I would just urge caution at a diet that asks you to cut out most healthy carbohydrates, as they are a very important nutrient for our bodies. I generally recommend that people follow a balanced diet and include high fiber/complex carbohydrates, lean proteins and healthy fats. Since not all carbohydrates are created equal, I suggest that you focus on high fiber carbohydrates. Bran is a fantastic way to get fiber. Oat bran and wheat bran contain approximately 12 grams per ounce! Beans are another avenue for fiber, with various beans (lima, white, black, kidney, navy beans etc) containing anywhere from 15-19 grams per cup. Increasing your intake of fruits can not only add fiber, but also provide you with disease fighting antioxidants. One cup of raspberries and black berries provide about 8 grams of fiber. There are a number of other high fiber foods including nuts (almonds, walnuts, cashews), seeds (flaxseeds, pumpkin seeds, sesame seeds) whole wheat products (spaghetti, bread), and salad greens (spinach, turnip greens, collard greens etc).Login to Favorite