Meals
•Centr Team
Are you getting enough fiber?
Fiber: you’ve heard of it, you know a high-fiber diet is good for you, but you probably don’t want to mix a cement-colored blend of it into your morning glass of water. We hear you.
But getting enough of this particular nutrient can make a big difference. A review published in leading medical journal The Lancet found there was a 15-30 percent reduction in overall deaths among people who ate enough fiber.
But what is a high-fiber diet and how do you make sure you’re getting enough? We have recipes to help with that, so let’s dig in.
What is fiber?
Basically, fiber is the indigestible content of carbohydrates. Instead of being broken down and absorbed by our intestines, it’s passed on to add bulk to our stools or to feed our gut bacteria.
You could say that fiber acts as an ‘intestinal cleanser’ by moving waste quickly through your colon and helping your body increase the size and frequency of bowel movements, which improves gut and bowel health.
The very real health benefits of fiber
Beyond keeping you regular, getting plenty of fiber means you’re more likely to feel full, helping to prevent overeating.
Fiber-rich foods also encourage the production of short-chain fatty acids, which occurs when friendly gut bacteria ferment fiber in our colon. What bacteria get up to in your gut may not be prime party conversation, but you’ll appreciate the outcome: these short-chain fatty acids have been shown to help with digestive disorders and reduce overall gut inflammation.
The health benefits of fiber extend far beyond your stomach. Case in point: fiber leads to a healthier heart. One study found that an additional 10 grams of fiber a day reduced coronary events (things like heart attacks) by 14 percent.
Fiber also benefits those with type 2 diabetes by delaying the absorption of carbohydrates from the small intestine and improving insulin levels. People who manage to turn around a low-fiber diet even have a reduced risk for colorectal cancer, the third most common cancer in the US.
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Getting the fiber you need doesn’t have to be hard. Focus on plant-based foods – like this 15-minute Chickpea Salad.
How to get more fiber in your diet
We’re just going to come right out and say it: you’re probably not getting enough. Most people across the globe consume less than 20 grams of fiber per day, often way less, which doesn’t measure up to the recommendation of at least 25g per day for women, and 38g per day for men.
The good news is that meeting the recommended daily intake is completely achievable. A diet rich in fruit, vegetables, unrefined grains and legumes – which Centr meal plans make easy – is a great way of achieving optimal fiber intake. In other words: pump up the plant foods.
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Full of Tex-Mex flavor, Dan’s Baked Sweet Potatoes are a tasty way to meet your daily fiber needs.
How to maximize fiber and minimize bloat
If you’re not used to consuming a good amount of vegetables, legumes and fruits, you may notice a significant increase in flatulence and bloating when you up your intake.
Don’t get discouraged – you can tough out the gassy gut and wait for the symptoms to resolve themselves (which they typically do) or follow these steps to skip the discomfort.
Increase your fiber intake gradually, adding 2-4 grams every day until you reach the recommended 30 grams a day. Eat moderate portions for any foods that give you trouble and slowly increase the amount over time.
Try to establish a daily bowel routine to prevent constipation (e.g. every morning).
Soak dry legumes and make sure you cook them fully. If using canned legumes, make sure you rinse them thoroughly.
Chew well, eat slowly and avoid drinking carbonated beverages and using straws – this will help diminish the air you swallow and improve your digestion.
If symptoms linger, it may be that something else is causing your discomfort. We suggest making an appointment with your doctor to get to the bottom of it.
High-fiber recipes you need to try
The best bit? A high-fiber diet takes in some of our favorite foods, from sweet potatoes to enchiladas and stir-fry noodles. Here are some we have on high rotation.
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