Movement: Rhythm & Routine Focus #2

MOVEMENT! We are focusing on the next tip for regularity: Fiber.

Fiber is critical to how our digestive system moves.

If you know you already have a diet lacking in fiber, make sure to SLOWLY increase the amount of fiber you eat as to not overload your gut!

When trying to add fiber into your diet, follow these tips:

Look for choices with 100% whole wheat, rye, oats, or bran as the first or second ingredient.

DIVERSIFY the grains you select. Good choices include barley, oats, farro, kamut, and quinoa. Use this opportunity to try something new! You never know if you will like them unless you give them a try.

Focus on fiber from natural sources, instead of products higher in fiber only because they were added through the production process.

Maybe reconsider the yogurt or ice cream marketed with added fiber... Your gut may thank you later . Instead stir some chia seeds into yogurt or add chopped nuts on top of ice cream if you are looking to incorporate fiber in that fashion.

And don't forget about fluids! You may need even more water intake as you eat higher amounts of fiber. Fluid helps your body process fiber without discomfort.

Use the chart after the swipe to gauge how much fiber you are consuming per serving.

Aim for 5-10 grams of fiber per meal and 1-5 grams of one fiber containing food at snacks to help spread out the total amount recommended per day (25-35g). This will help aid in digestion.

When thinking of how to get more fiber into your day, try the following:

Bake with whole wheat flour or oat flour. You can use these to replace some or all of white/ all-purpose flour called for in most recipes.

Sprinkle beans/lentils into dishes like salads or buddha bowls. If you find you are struggling with gut distress after eating beans/lentils, start with a small addition and gradually work up your portion over time.

Choose fresh cut fruit and vegetables instead of juices. Keeping the fruits and veggies intact keeps the fiber!