Hello ,
Hello Friend,
Fiber is a type of carbohydrate that the body cannot digest, but it plays a powerful role in maintaining health.
Benefits of Fiber
Fiber helps:
✔ Improve digestion
✔ Prevent constipation
✔ Support heart health
✔ Improve blood sugar control
✔ Support healthy weight management
✔ Feed beneficial gut bacteria
A diet rich in vegetables, fruits, legumes, and whole grains provides natural fiber that protects long-term health.
Daily Fiber Recommendations
Unfortunately, the average intake is only about 15g/day.
Increasing vegetables is one of the simplest ways to close this gap.
Your Goal This Week
Start adding vegetables intentionally to your meals.
Examples:
- Add spinach to eggs
- Add cucumbers to sandwiches
- Add vegetables to rice dishes
- Add extra vegetables to soups
- Small additions daily create powerful habits.
✅ Try This Week
Weekly Action Items
✅ Track how many vegetables you currently eat each day
✅ Add at least 1 vegetable to breakfast this week
✅ Aim for vegetables at 2 meals daily
✅ Drink more water as you increase fiber intake
✅ Read food labels and identify fiber grams
✅ Try replacing one low-fiber snack with:
Fruit
Vegetables
Nuts
Popcorn
Beans
✅ Share a picture of your most colorful meal.
Take a picture of what you built and post it on our Facebook page.
💌 This Week’s Challenge:
Weekly Reflection Question
How did adding more fiber affect your hunger, digestion, or energy levels?
With bowls full of goodness,
Astrida
Your Dietitian @
Diathrive Nutrition, LLC
📧 [email protected] | 🌐 www.diathrivenutrition.com
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