if you're on a weight loss or a body recomposition journey there might be one part of your nutrition
that you're overlooking and missing out on what's that fiber we all put a huge emphasis on calories
calorie deficit protein intake daily step counts sleep all the things i talk about on this channel
but fiber can play a huge role in weight loss as well as overall general health this video i'm
gonna talk to you guys about what fiber actually is the two different types of fiber how increasing
your daily fiber intake can actually help you on your weight loss journey as well as improve
your overall general health then i'll give you a list of the best high fiber foods for weight loss
that you might want to start adding to your daily and weekly nutrition plan and then make sure you
watch all the way to the end because i'm going to explain how much fiber you should be getting
on a daily basis to reap all the benefits okay as always we're gonna dive right in but if you're new
here make sure you subscribe to my channel and hit that bell so you get a notification when i
release a new video every single week just like this one my name is michelle roots kinesiologist
personal trainer nutrition coach and fitness and fat loss motivation specialist with over
15 years experience helping people lose body fat increase strength and feel like the best
versions of themselves and i started this channel to help you on that journey as well if you find
this video helpful make sure you give it a like and of course leave any questions in the comments
below i'm always happy to help you guys out okay first things first what is fiber anyway in the
most simple way fiber is the part of the plant that your body can't digest unlike proteins carbs
and fats your digestive system will break them down and absorb them there are two kinds of fiber
soluble and insoluble fiber soluble fiber will hold water and tends to slow down your digestion
and then insoluble fiber is the key for regularity so both very very important soluble fiber is found
in foods like oatmeal apples nuts beans soluble fiber can really help with heart health because
inside your digestive system the soluble fiber attaches to cholesterol and takes them out of
the body to help reduce your overall cholesterol levels and risk of heart disease and because it
isn't well absorbed it doesn't contribute to blood sugar spikes it can put you at risk for type 2
diabetes and heart disease and of course as said earlier will help with healthy bowel movements now
insoluble fiber is found in foods like chia seeds whole bread brown rice and the skins of fruit and
aside from helping with weight loss will also help with healthy digestion now how can both
soluble fiber and insoluble fiber how do they help you with weight loss or fat loss so the number one
reason as to why hitting your daily fiber goal will help you with weight loss is it'll help you
feel full especially if you're eating in a calorie deficit or you're restricting certain foods
eating higher fiber foods will help keep you feel full so if you eat a meal high in fiber
it'll help fill you up so you're less likely to reach for snacks or chips or cookies right after
your meal it also helps slow down your digestion fiber takes up a lot less space in your stomach
than other nutrients so it'll actually slow down your digestion and help keep you feeling full for
a longer period of time which in turn will help you eat less over the course of the day and stay
in your calorie deficit and stay feeling satisfied and the third reason it will help keep your blood
sugar in check eating more fiber will help keep your blood sugar levels stable and prevent a crash
so for example after you eat a type of food that's higher on the glycemic index meaning it will spike
your blood sugar really really high really really fast for example let's throw it out there a donut
you're going to spike your blood sugar levels and then you're going to crash
right after that that's when you start feeling hungry again or you start feeling cranky
whatever it is from that blood sugar crash eating a food that's higher in fiber will not spike your
blood sugar as high as fast and it'll help maintain a steady blood sugar versus this so
it'll prevent that blood sugar crash as well help you feeling more energized feeling more full and
just better throughout the course of a day often why people recommend having oatmeal or something
higher in fiber in the morning instead of eating a donut or something that's going to spike your
blood sugar levels and just before i touch base on the best high fiber foods i just want to say
if you are someone who's not eating a lot of fiber right now but you're going to increase your fiber
intake after watching this video because you know how helpful it can be just be careful with how
much you're increasing your fiber intake don't go from zero to 100. so if you're someone who
doesn't eat a lot of fiber right now slowly gradually increase your daily fiber intake
so that you don't start to feel gassy and bloated and if you are going to increase your fiber intake
or you're someone who already eats a lot of fiber just make sure you're drinking plenty of water
with the meals or after the meals that are higher in fiber and that should help decrease the amount
of gassiness or bloating that you experience after a higher fiber meat because one of the ways fiber
works is by drawing water into your stool which in turn helps keep you regular helps your digestive
system keep working as it should so the only way for this to work is to make sure you're drinking
enough water to help the fiber do what it needs to do now i'm going to give you a list of the best
high fiber foods for weight loss that you should be adding into your daily or weekly nutrition plan
not only for overall general health but to help you on your weight loss or fat loss journey okay
here you go i made you a nice little spreadsheet here feel free to screenshot this so you have
it for reference again these are just some of the high fiber foods there are so many more foods that
are high in fiber and still great for you but i'm just giving you a few ideas here i've split them
into grains legumes nuts and seeds fruits and vegetables so here you go looking at the greens
oats quinoa popcorn i mean plain popcorn that's not smothered in butter and salt we've got whole
grain pasta bulgur those are just some of the top grains another great option is whole wheat bread
depending on which one you buy sprouted grain bread is great just be more conscious when you
flip over the nutrition label when you're going to buy your bread look at how many grams of fiber
per serving or your wraps i use um they're called protein up wraps they've got i think about four
or five grams of fiber per serving and 10 grams of protein so just something to be more aware of when
you were choosing which wraps you buy when you're choosing which bread you buy flip it over how
many grams per serving even your cereal the cereal you're buying for your kids the sale you're buying
for your family how many grams of fiber person next we're looking at the legumes so we've got
kidney beans lentils soy beans and black beans those are all great options of course there are
many more beans that are high in fiber too but this is a great place to start nuts and seeds
great for easy snacks grabbing on the go almonds peanuts walnuts chia seeds you can throw them in
almost anything smoothies oatmeal yogurt whatever you want to do but it's going to add a lot of
fiber to your meal then we've got fruits avocados apples strawberries bananas raspberries those are
some great options blueberries are also a great option but again lots of other foods that are high
in fiber but these fruits are the top look we've got an avocado five grams of fiber per half a cup
apple that is the apple with the skin on remember there are some fiber that is found inside the skin
of the fruit so make sure wash your apple good and eat that skin and then we've got the vegetables
broccoli brussels sprouts asparagus peas carrots cauliflower those are all great options
to increase the fiber content of your meals and snacks so there you go guys that's a list of the
top high fiber foods but also just when you're out at the grocery store and you're shopping you might
flip around a nutrition label and look at the calories and look at the protein now you're gonna
also be more conscious of the fiber how many grams of fiber per serving of whatever you're buying so
check it out just be more conscious of it but now i'm going to explain how much fiber you should be
getting each day to not only reap the weight loss and fat loss benefits but also overall health
benefits in an article by harvard health and many other studies women under the age of 50 should be
getting a minimum of 25 grams of fiber each day and 38 grams for men now if you're over the age
of 50 women should be aiming for around 21 grams of fiber a day and 30 grams for men now these are
just an estimation remember but the average person is not even getting that bare minimum
number of fiber each day so if you are someone who tracks your calories you track your protein
if you use myfitnesspal if you're one of my online fitness and nutrition coaching clients we've got
a nutrition tracker built right into the app it's going to break down at the bottom you're going to
see in all your nutrients pass the protein press the carbs it's going to tell you your daily fiber
intake so again if you are a female under the age of 50 you should be aiming for about 25
grams of fiber a day just something to be more conscious of and if you look at your calorie
tracker and you're at 10 grams of fiber or you're at 15 grams of fiber use some of the information
in this video to try and help increase your fiber intake especially if you are on a weight loss
journey and you're eating in a calorie deficit eating these higher volume foods again are going
to help keep you feeling full for longer help you feel more satisfied help keep your cravings down
and in turn help you on your weight loss journey so there you go guys i hope you found this video
helpful that's all you need to know about fiber the basics how it's going to help you on your
weight loss journey if you want more information to help you along the way check out all the other
videos on my channel i've pretty much broken down everything you need to know if you're looking to
do a body recomposition or just strictly lose weight in a healthy sustainable way if you want
some more information about my one-on-one online fitness and nutrition coaching i'll put a link in
the description below where you can learn more about working with me one-on-one to reach your
fitness and fat loss goals i'll link some other videos in the description as well that you might
find helpful to watch after this one thanks so much for watching guys and i'll see you next week
you