05/12/2026
Most diets don’t work long term because they usually rely heavily on restriction. Once you start eliminating all your favorite foods, you find yourself becoming even more hungry, but deprived. This just sets yourself up for a disaster if you want to see long-term results.
Instead of focusing on restricting foods, let’s go about 𝐀𝐃𝐃𝐈𝐍𝐆 more foods into your diet. Adding more nutrient-dense foods will help fill you up, keep you full, and add more balance into your life.
The best way to ADD more food?
𝐄𝐀𝐓. 𝐌𝐎𝐑𝐄. 𝐅𝐈𝐁𝐄𝐑.
Fiber is a type of carbohydrate that travels through our GI tract, absorbs water, and helps tremendously with bowel movements. It also helps reduce the risk of heart disease, lowers blood cholesterol, makes us feel fuller for longer, & feeds the healthy bacteria in the gut.
(If you have IBS/IBD - consult your doctor & figure out how much fiber is best for you).
I recommend 15g of fiber for every 1000 kcals you consume each day. For optimal health, most women should consume a minimum of 25-30g of fiber & men should get between 35-40g.
𝐒𝐨 𝐡𝐨𝐰 𝐜𝐚𝐧 𝐲𝐨𝐮 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐲𝐨𝐮𝐫 𝐟𝐢𝐛𝐞𝐫 𝐢𝐧𝐭𝐚𝐤𝐞?
▫️Berries, apples, carrots, pears
▫️Avocados, sweet potatoes, potatoes, oats
▫️Black Beans, kidney beans
▫️Brussels sprouts, flaxseeds, sunflower seeds
These foods aren’t your only options, just some to start. While you can also get fiber from protein bars or fake foods, most people don’t feel their best eating those on a regular basis.
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Do you track how much fiber you’re consuming each day? If so, are you consuming enough?
