Why Fiber Works
Fiber increases fullness, slows digestion, and pairs naturally with low-calorie, nutrient-dense foods. It also supports healthy digestion.
Targets & Progression
Aim for 25–35 g/day. If you’re low now, add ~5 g/week to minimize GI discomfort. Hydrate.
High-Volume Food List
- Vegetables: zucchini, green beans, broccoli, cauliflower rice, spinach, salad mixes.
- Fruits: berries, apples, oranges, grapes.
- Carbs: potatoes, oats, high-fiber wraps, beans/lentils (watch portions for calories).
- Add-ons: salsa, pickles, mustard, broth-based soups.
Grocery Swaps
- Regular pasta → high-fiber pasta or spaghetti squash.
- White rice → jasmine/long-grain with added cauliflower rice 50/50.
- Chips → air-popped popcorn.
Plate Templates
- Protein (¼–⅓ plate) + Fiber-Carb (¼–⅓) + Veggies (⅓–½).
- Use bigger bowls/plates for salads, soups, and veggie-heavy stir-fries.
GI Comfort
Increase gradually, drink water, and diversify fiber sources. If needed, scale beans down and build tolerance.
Key Takeaways
- Fiber + water = fullness.
- Build meals with produce volume and sufficient protein.
- Progress fiber slowly and hydrate well.