Are you one of the 95 percent of Americans who are not getting the recommended 25 to 38g of fiber daily? If you are on track with a weight loss surgery lifestyle of protein first, then you probably are. Fiber is not only helpful in promoting a feeling of fullness, helpful laxation (loose and not easily retained or controlled bowels), preventing constipation and promoting gut health but also reducing the risk of cardiovascular disease, obesity and Type 2 diabetes, according to the 2010 Dietary Guidelines.
Meals should consist of a protein first, vegetable or fruit second and complex carbohydrate last, so make sure to get one to two ounces of protein at meals and one ounce of protein at snacks and then turn to those fiber containing vegetables, fruits, legumes and complex carbohydrates five to six times per day to reach your fiber goals.
Some high fiber breakfast foods are whole gain hot cereals (oats), whole grain breads, whole grain and English muffins; raspberries, blueberries or strawberries on their own or added to hot cereals; nuts and flaxseed added to hot cereals or yogurt; no sugar added yogurt.
Some high fiber lunch and dinner foods include whole grain bread. Sliced tomatoes add to sandwiches. Fresh vegetables are great, like carrots, snow peas, mixed vegetables, whole potato with skin, and broccoli. Fresh fruits are also great sources, like bananas, pears, oranges or apples. High fiber lentil or bean soups or cooked beans are nice added to soups, wraps or salads.
Some high fiber snacks to try (in addition to those listed above) include nuts and seeds and whole grain crackers.
If fiber is a problem for you, please contact your weight loss surgery dietitians for guidance.
Source Today’s Dietitian April 2012
Betsy Felde RD, LDN