{"id":1842,"date":"2017-06-06T22:17:11","date_gmt":"2017-06-07T03:17:11","guid":{"rendered":"http:\/\/www.cathybiase.com\/?p=1842"},"modified":"2017-06-06T22:17:11","modified_gmt":"2017-06-07T03:17:11","slug":"daily-fiber","status":"publish","type":"post","link":"https:\/\/cathybiase.com\/index.php\/2017\/06\/06\/daily-fiber\/","title":{"rendered":"5 Ways To Help You Reach Your Daily Fiber Goals"},"content":{"rendered":"<p>Dietary fiber is a plant-based carbohydrate that cannot be broken down by our bodies. Fiber performs many important function including:<\/p>\n<ul>\n<li>aiding in the digestion and absorption of glucose and fats<\/li>\n<li>feeding our good bacteria<\/li>\n<li>helping to remove waste and toxins from our body<\/li>\n<li>regulating our bowel action<\/li>\n<\/ul>\n<p>By performing these vital functions fiber helps with digestive health, weight management, blood sugar and cholesterol regulation as well as decreasing the risk of some cancers.<\/p>\n<p>There are 2 types of fiber and both are needed in your diet. \u00a0They are soluble fiber and insoluble fiber.<\/p>\n<p><strong>Soluble fiber<\/strong>\u00a0expands as it passes through our system absorbing water creating a gel-like substance. It helps to soften stool allowing it to pass more easily. Soluble fiber also binds to substances such as cholesterol and sugar, slowing their absorption in to the blood. Examples of food high in soluble fiber include: oats, barley, nuts, seeds and lentils.<\/p>\n<p><strong>Insoluble fiber<\/strong>\u00a0does not dissolve in water and passes through our digestive\/intestinal system pretty much intact helping to prevent constipation. Foods high in this type of fiber include beans and legumes, asparagus, beets, broccoli and kale.<\/p>\n<p>In working with my clients, I recommend a daily intake of 30 &#8211; 40 grams of fiber per day suggesting highly to aim for the upper end of this range.<\/p>\n<p>Getting this amount of fiber per day can be challenging so try and incorporate these 5 strategies to help you reach your fiber goals.<\/p>\n<p><strong>1.<\/strong>\u00a0<strong>Eat a variety of nuts &amp; seeds<\/strong><\/p>\n<p><a href=\"http:\/\/cathybiase.com\/wp-content\/uploads\/2019\/12\/nut.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-1859\" src=\"http:\/\/cathybiase.com\/wp-content\/uploads\/2019\/12\/nut.jpg\" alt=\"\" width=\"323\" height=\"214\" \/><\/a><\/p>\n<p>Nuts and seeds are chalk full of fiber. \u00a0Think flaxseeds, chia seeds, pumpkin seed and hemp seeds. \u00a0Then walnuts and hazelnuts and almonds. \u00a0Whatever your fancy, consuming nuts and seeds as a snack or incorporated into things like salads are a great fiber boost AND a great segue in to my next tip&#8230;.<\/p>\n<p><strong>2. Make Yourself a Salad Every Day<\/strong><\/p>\n<p><a href=\"http:\/\/cathybiase.com\/wp-content\/uploads\/2019\/12\/salad.jpg\"><img decoding=\"async\" class=\"alignnone size-full wp-image-1860\" src=\"http:\/\/cathybiase.com\/wp-content\/uploads\/2019\/12\/salad.jpg\" alt=\"\" width=\"640\" height=\"426\" \/><\/a><\/p>\n<p>No better way to get fiber from plants than to eat them! And do it in style! \u00a0Add peppers and cucumber and carrots and&#8230;<\/p>\n<p><strong>3. Keep the peels on your fruits and veggies<\/strong><\/p>\n<p>Fruit and vegetable peels are very high in fiber. Now of course you&#8217;re not expected to chomp on a pineapple casing but common sense will guide you. \u00a0If not here is a short list: Cucumbers, carrots, peppers, zucchini, potatoes, apples and pears. Wash them up well and enjoy!<\/p>\n<p><strong>4. Make legumes part of your diet<\/strong><\/p>\n<p><a href=\"http:\/\/cathybiase.com\/wp-content\/uploads\/2019\/12\/beans.jpg\"><img decoding=\"async\" class=\"wp-image-1858 alignright\" src=\"http:\/\/cathybiase.com\/wp-content\/uploads\/2019\/12\/beans.jpg\" alt=\"\" width=\"353\" height=\"257\" \/><\/a><\/p>\n<p>Black beans, lentils and peas are but of few of this fiber packed group. Delicious, nutritious and so reasonably priced.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>5. Drink smoothies<\/strong><\/p>\n<p><a href=\"http:\/\/cathybiase.com\/wp-content\/uploads\/2019\/12\/smoothie.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1861\" src=\"http:\/\/cathybiase.com\/wp-content\/uploads\/2019\/12\/smoothie.jpg\" alt=\"\" width=\"457\" height=\"304\" \/><\/a><\/p>\n<p>Smoothies to me are likened to the kitchen sink, you can just throw so much in to them. Consider this, a smoothie made with:<\/p>\n<p>1 \/2 cups of pineapple, 1 cucumber, 1 cup of parsley, 4 cups of spinach and some ginger has approximately <em><strong>10 grams of fiber<\/strong><\/em>. Now add 1 Tablespoon of Flaxseed with about 2 grams of fiber and 1 Tablespoon of Chia seeds with about a 4 gram fiber count and you are butting up to the halfway point of your daily fiber goal in one tall glass!<\/p>\n<p>I have one final tip before I close out here. Take a day and record your fiber intake. It will give you a good picture of where you are in relation to your fiber goals.<\/p>\n<p>It may take a bit of time to reach your fiber goal but your body will thank you when you do.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dietary fiber is a plant-based carbohydrate that cannot be broken down by our bodies. Fiber performs many important function including: aiding in the digestion and absorption of glucose and fats &hellip; <a href=\"https:\/\/cathybiase.com\/index.php\/2017\/06\/06\/daily-fiber\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">5 Ways To Help You Reach Your Daily Fiber Goals<\/span><\/a><\/p>\n","protected":false},"author":6,"featured_media":1871,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[26,42],"tags":[192,248,43],"class_list":["post-1842","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-food","tag-fiber","tag-healthy-eating","tag-nutrition"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Ways To Help You Reach Your Daily Fiber Goals - Cathy Biase<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cathybiase.com\/index.php\/2017\/06\/06\/daily-fiber\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Ways To Help You Reach Your Daily Fiber Goals - Cathy Biase\" \/>\n<meta property=\"og:description\" content=\"Dietary fiber is a plant-based carbohydrate that cannot be broken down by our bodies. Fiber performs many important function including: aiding in the digestion and absorption of glucose and fats &hellip; Continue reading 5 Ways To Help You Reach Your Daily Fiber Goals\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cathybiase.com\/index.php\/2017\/06\/06\/daily-fiber\/\" \/>\n<meta property=\"og:site_name\" content=\"Cathy Biase\" \/>\n<meta property=\"article:published_time\" content=\"2017-06-07T03:17:11+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cathybiase.com\/wp-content\/uploads\/2017\/06\/Fiber.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"640\" \/>\n\t<meta property=\"og:image:height\" content=\"480\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"avisha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"avisha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/cathybiase.com\\\/index.php\\\/2017\\\/06\\\/06\\\/daily-fiber\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/cathybiase.com\\\/index.php\\\/2017\\\/06\\\/06\\\/daily-fiber\\\/\"},\"author\":{\"name\":\"avisha\",\"@id\":\"https:\\\/\\\/cathybiase.com\\\/#\\\/schema\\\/person\\\/3a5bfe4661f3d05b50cfd6e7abf975c8\"},\"headline\":\"5 Ways To Help You Reach Your Daily Fiber Goals\",\"datePublished\":\"2017-06-07T03:17:11+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/cathybiase.com\\\/index.php\\\/2017\\\/06\\\/06\\\/daily-fiber\\\/\"},\"wordCount\":563,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/cathybiase.com\\\/index.php\\\/2017\\\/06\\\/06\\\/daily-fiber\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cathybiase.com\\\/wp-content\\\/uploads\\\/2017\\\/06\\\/Fiber.jpg\",\"keywords\":[\"fiber\",\"healthy eating\",\"Nutrition\"],\"articleSection\":[\"Blog\",\"Food &amp; Nutrition\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/cathybiase.com\\\/index.php\\\/2017\\\/06\\\/06\\\/daily-fiber\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/cathybiase.com\\\/index.php\\\/2017\\\/06\\\/06\\\/daily-fiber\\\/\",\"url\":\"https:\\\/\\\/cathybiase.com\\\/index.php\\\/2017\\\/06\\\/06\\\/daily-fiber\\\/\",\"name\":\"5 Ways To Help You Reach Your Daily Fiber Goals - Cathy Biase\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/cathybiase.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/cathybiase.com\\\/index.php\\\/2017\\\/06\\\/06\\\/daily-fiber\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/cathybiase.com\\\/index.php\\\/2017\\\/06\\\/06\\\/daily-fiber\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cathybiase.com\\\/wp-content\\\/uploads\\\/2017\\\/06\\\/Fiber.jpg\",\"datePublished\":\"2017-06-07T03:17:11+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/cathybiase.com\\\/#\\\/schema\\\/person\\\/3a5bfe4661f3d05b50cfd6e7abf975c8\"},\"breadcrumb\":{\"@id\":\"https:\\\/\\\/cathybiase.com\\\/index.php\\\/2017\\\/06\\\/06\\\/daily-fiber\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/cathybiase.com\\\/index.php\\\/2017\\\/06\\\/06\\\/daily-fiber\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/cathybiase.com\\\/index.php\\\/2017\\\/06\\\/06\\\/daily-fiber\\\/#primaryimage\",\"url\":\"https:\\\/\\\/cathybiase.com\\\/wp-content\\\/uploads\\\/2017\\\/06\\\/Fiber.jpg\",\"contentUrl\":\"https:\\\/\\\/cathybiase.com\\\/wp-content\\\/uploads\\\/2017\\\/06\\\/Fiber.jpg\",\"width\":640,\"height\":480},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/cathybiase.com\\\/index.php\\\/2017\\\/06\\\/06\\\/daily-fiber\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/cathybiase.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 Ways To Help You Reach Your Daily Fiber Goals\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/cathybiase.com\\\/#website\",\"url\":\"https:\\\/\\\/cathybiase.com\\\/\",\"name\":\"Cathy Biase\",\"description\":\"Nutrition Consulting, Cancer Coaching, Holistic Nutrition\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/cathybiase.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/cathybiase.com\\\/#\\\/schema\\\/person\\\/3a5bfe4661f3d05b50cfd6e7abf975c8\",\"name\":\"avisha\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/d0ab2f559874ba5ef4821f8f033642ac346779c5310a13552b3fe0c6c8302ffd?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/d0ab2f559874ba5ef4821f8f033642ac346779c5310a13552b3fe0c6c8302ffd?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/d0ab2f559874ba5ef4821f8f033642ac346779c5310a13552b3fe0c6c8302ffd?s=96&d=mm&r=g\",\"caption\":\"avisha\"},\"url\":\"https:\\\/\\\/cathybiase.com\\\/index.php\\\/author\\\/avisha\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"5 Ways To Help You Reach Your Daily Fiber Goals - Cathy Biase","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/cathybiase.com\/index.php\/2017\/06\/06\/daily-fiber\/","og_locale":"en_US","og_type":"article","og_title":"5 Ways To Help You Reach Your Daily Fiber Goals - Cathy Biase","og_description":"Dietary fiber is a plant-based carbohydrate that cannot be broken down by our bodies. Fiber performs many important function including: aiding in the digestion and absorption of glucose and fats &hellip; Continue reading 5 Ways To Help You Reach Your Daily Fiber Goals","og_url":"https:\/\/cathybiase.com\/index.php\/2017\/06\/06\/daily-fiber\/","og_site_name":"Cathy Biase","article_published_time":"2017-06-07T03:17:11+00:00","og_image":[{"width":640,"height":480,"url":"https:\/\/cathybiase.com\/wp-content\/uploads\/2017\/06\/Fiber.jpg","type":"image\/jpeg"}],"author":"avisha","twitter_card":"summary_large_image","twitter_misc":{"Written by":"avisha","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/cathybiase.com\/index.php\/2017\/06\/06\/daily-fiber\/#article","isPartOf":{"@id":"https:\/\/cathybiase.com\/index.php\/2017\/06\/06\/daily-fiber\/"},"author":{"name":"avisha","@id":"https:\/\/cathybiase.com\/#\/schema\/person\/3a5bfe4661f3d05b50cfd6e7abf975c8"},"headline":"5 Ways To Help You Reach Your Daily Fiber Goals","datePublished":"2017-06-07T03:17:11+00:00","mainEntityOfPage":{"@id":"https:\/\/cathybiase.com\/index.php\/2017\/06\/06\/daily-fiber\/"},"wordCount":563,"commentCount":0,"image":{"@id":"https:\/\/cathybiase.com\/index.php\/2017\/06\/06\/daily-fiber\/#primaryimage"},"thumbnailUrl":"https:\/\/cathybiase.com\/wp-content\/uploads\/2017\/06\/Fiber.jpg","keywords":["fiber","healthy eating","Nutrition"],"articleSection":["Blog","Food &amp; Nutrition"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/cathybiase.com\/index.php\/2017\/06\/06\/daily-fiber\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/cathybiase.com\/index.php\/2017\/06\/06\/daily-fiber\/","url":"https:\/\/cathybiase.com\/index.php\/2017\/06\/06\/daily-fiber\/","name":"5 Ways To Help You Reach Your Daily Fiber Goals - Cathy Biase","isPartOf":{"@id":"https:\/\/cathybiase.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/cathybiase.com\/index.php\/2017\/06\/06\/daily-fiber\/#primaryimage"},"image":{"@id":"https:\/\/cathybiase.com\/index.php\/2017\/06\/06\/daily-fiber\/#primaryimage"},"thumbnailUrl":"https:\/\/cathybiase.com\/wp-content\/uploads\/2017\/06\/Fiber.jpg","datePublished":"2017-06-07T03:17:11+00:00","author":{"@id":"https:\/\/cathybiase.com\/#\/schema\/person\/3a5bfe4661f3d05b50cfd6e7abf975c8"},"breadcrumb":{"@id":"https:\/\/cathybiase.com\/index.php\/2017\/06\/06\/daily-fiber\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/cathybiase.com\/index.php\/2017\/06\/06\/daily-fiber\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/cathybiase.com\/index.php\/2017\/06\/06\/daily-fiber\/#primaryimage","url":"https:\/\/cathybiase.com\/wp-content\/uploads\/2017\/06\/Fiber.jpg","contentUrl":"https:\/\/cathybiase.com\/wp-content\/uploads\/2017\/06\/Fiber.jpg","width":640,"height":480},{"@type":"BreadcrumbList","@id":"https:\/\/cathybiase.com\/index.php\/2017\/06\/06\/daily-fiber\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/cathybiase.com\/"},{"@type":"ListItem","position":2,"name":"5 Ways To Help You Reach Your Daily Fiber Goals"}]},{"@type":"WebSite","@id":"https:\/\/cathybiase.com\/#website","url":"https:\/\/cathybiase.com\/","name":"Cathy Biase","description":"Nutrition Consulting, Cancer Coaching, Holistic Nutrition","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/cathybiase.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/cathybiase.com\/#\/schema\/person\/3a5bfe4661f3d05b50cfd6e7abf975c8","name":"avisha","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/d0ab2f559874ba5ef4821f8f033642ac346779c5310a13552b3fe0c6c8302ffd?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/d0ab2f559874ba5ef4821f8f033642ac346779c5310a13552b3fe0c6c8302ffd?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/d0ab2f559874ba5ef4821f8f033642ac346779c5310a13552b3fe0c6c8302ffd?s=96&d=mm&r=g","caption":"avisha"},"url":"https:\/\/cathybiase.com\/index.php\/author\/avisha\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/cathybiase.com\/wp-content\/uploads\/2017\/06\/Fiber.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/cathybiase.com\/index.php\/wp-json\/wp\/v2\/posts\/1842","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cathybiase.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cathybiase.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cathybiase.com\/index.php\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/cathybiase.com\/index.php\/wp-json\/wp\/v2\/comments?post=1842"}],"version-history":[{"count":0,"href":"https:\/\/cathybiase.com\/index.php\/wp-json\/wp\/v2\/posts\/1842\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cathybiase.com\/index.php\/wp-json\/wp\/v2\/media\/1871"}],"wp:attachment":[{"href":"https:\/\/cathybiase.com\/index.php\/wp-json\/wp\/v2\/media?parent=1842"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cathybiase.com\/index.php\/wp-json\/wp\/v2\/categories?post=1842"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cathybiase.com\/index.php\/wp-json\/wp\/v2\/tags?post=1842"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}