1.  Artichokes

2.  Asparagus

3.  Apple

4.  Avocado

5.  Beans

6.  Berries

7.  Broccoli

8.  Lentils

9.  Pears

10.  Peas

11.  Prunes

12.  Spinach

13.  Sprouts

14.  Sweet Potato (with the skin)

15.  Whole Grains (oats, whole wheat pasta, bran flakes)


Why is it important to ensure you are getting the proper amount of fiber in your diet? Fiber comes in two forms, soluble and insoluble. Soluble fiber slows digestion, which helps lower cholesterol and blood sugar. Insoluble fiber makes waste easier to move through the intestines to keep you regular.   LMN requires clients to track their fiber to ensure that they are getting their macros from whole nutritious foods instead of processed foods with little micronutrients. Fiber also plays a large role in satiety so if you eat too little of it you may have cravings you wouldn’t have if you were getting the proper intake.  This can lead to weight gain because if you don’t feel satisfied you may overeat. On the flip side, consuming too much fiber can lead to bloating/discomfort, irregular bowls and weight gain. The recommended amount of fiber to consume for an average woman is between 20-30 grams and for an average man would be 30-40g. It is all about finding that sweet spot.  “myfitnesspal” is a great tool to track your fiber intake.