Fiber is a type of carbohydrate your body can’t digest, but it plays a crucial role in digestive health, blood sugar balance, heart health, and even appetite control.
There are two main types:
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Soluble fiber: dissolves in water; helps lower cholesterol and blood sugar
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Insoluble fiber: adds bulk to stool and helps with regularity
๐พ Top Sources of Fiber by Category:
๐ฅฆ Vegetables
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Broccoli
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Brussels sprouts
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Carrots
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Artichokes
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Sweet potatoes (with skin)
๐ Fruits
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Apples (with skin)
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Berries (raspberries, blackberries, strawberries)
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Pears
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Bananas
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Avocados
๐ฐ Nuts & Seeds
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Chia seeds
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Flaxseeds
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Almonds
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Sunflower seeds
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Pumpkin seeds
๐ฅฃ Whole Grains
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Oats
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Quinoa
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Brown rice
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Barley
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Whole wheat bread or pasta
๐ฅฌ Legumes
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Lentils
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Chickpeas
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Black beans
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Kidney beans
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Split peas
⚡ Fiber Goals:
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Women: 25 grams/day
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Men: 38 grams/day
✅ Tips to Boost Fiber Intake:
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Eat the skin on fruits and vegetables
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Swap white bread/pasta for whole grain
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Add seeds (like chia or flax) to smoothies or oatmeal
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Increase fiber gradually and drink plenty of water to avoid bloating