Whether your goal is a stronger digestive system, weight loss or improvement in your health overall, adding more fiber to your diet is a great move to make this summer. We checked in with nutritionists, dietitians and other health experts to learn more about 4 tasty ways to insert fiber into your daily meals. Read on for tips and suggestions from Jay Cowin, NNCP, RNT, RNC, CHN, CSNA, registered nutritionist, Lisa Richards, registered nutritionist, and Trista Best, MPH, RD, registered dietitian.
1. Start Your Day Off With Avocado Toast (And Whole Grain Bread)
Breakfast is truly the most important meal of the day, and when it comes to kicking off your morning with fiber-rich ingredients, Best says that eating avocado toast is the way to go. Pairing avocados (that are already high in fiber) with nutrient-rich whole wheat toast is a great way to add more fiber to your first meal of the day, Best explains."The healthy fats that avocados provide along with the fiber found in whole wheat toast are an incredible weight loss combination." She continues, "These two factors will cause the digestion process to slow down which will keep the consumer full for longer and thereby prevent overeating." When making your avocado toast, Best suggests opting for a whole grain or whole wheat option, gluten free if able, and void of added sugars and refined carbs. "This will allow you to get the most out of your avocado toast," she says, as avocados are "an excellent way to take in many nutrients and healthy fats that can improve our health." They are especially beneficial for "heart health, inflammation, and even skin health," Best notes, making this sound even more appetizing.
2. Add More Spinach To Your Lunch or Dinner
Salads are great summer dishes for many reasons, and swapping your traditional lettuce with spinach, Cowin explains, can provide you with even more fiber. "Spinach is an excellent food for weight loss [and overall health] because it is low in calories and high in nutrients," Cowin says. A cup of cooked spinach, he notes, only has about 41 calories, but it is "packed with vitamins and minerals like potassium, iron, and magnesium." Ultimately, he dubs spinach to be a great source of fiber, "which can help keep you feeling full and help you lose weight." Apart from salads, spinach can be added to pastas, stir-fry meals, omelettes, or even just sauteed on its own. The possibilities are endless!
3. Sip On Smoothies With Berries & Chia Seeds
Smoothies are one of the most refreshing summer drinks out there, and Cowin says you can add more fiber to your fave beverage with two important ingredients. By blending up berries and chia seeds, he advises, you can gain more benefits that both of these high-fiber foods provide. "Berries [especially raspberries and strawberries] contain fiber, vitamin C, and other nutrients that can help with weight loss," Cowin says. He adds that chia seeds are "also a great source of fiber, antioxidants, and omega-3 fatty acids." All of these nutrients can help combat inflammation, promote weight loss, or help you achieve your other fiber-related health goals. Additionally, chia seeds are also high in Omega-3 fatty acids, which Cowin dubs "especially beneficial for weight loss because they help to reduce inflammation and control hunger." Sounds good to us!
4. Have Yogurt Topped With Berries For Dessert
As berries are great sources of fiber, adding them to Greek yogurt can make for an even healthier summer dessert, Richards says. When it comes to choosing a topping for your yogurt, Richards recommends adding blueberries. "Berries of just about every variety, but especially blueberries, contain fiber and phytonutrients which act as antioxidants in the body," she says. The fiber in the berries and protein in the yogurt, Cowin says, has numerous health benefits to end your day feeling satiated and satisfied. "Not only is Greek yogurt topped with fruit packed with nutrients, but it's a good source of protein, which can help you feel full for a while so you can avoid overeating or midnight snacking," he says. Plus, Cowin adds, Greek yogurt is "also lower in sugar and calories than other types of yogurt," so this is "perfect for those who want to satisfy their sweet tooth but are working to lose weight. Cowin concludes that Greek yogurt has a good amount of tryptophan. "Tryptophan is an essential amino acid that the body uses to create serotonin," he explains, "a neurotransmitter that helps regulate mood and allows you to get a good night's sleep."
