Dear busy moms on a weight loss journey: we’ve got a game changer for you. Amid the chaos of hectic mornings and demanding schedules, fiber can be your ultimate ally in staying full, staying regular, and staying focused on your goals.
Fiber is a powerhouse nutrient that can help you eat healthy without feeling deprived. Fiber is an interesting carbohydrate that offers a plethora of benefits for moms looking to lose weight.
Read on to learn what fiber does in the body and how much you should be getting on a daily basis. Plus, get the recipe for a delectable fiber-packed flax seed muffin in a mug recipe that’s ready in under five minutes, perfect for those busy mornings or an afternoon microbreak.
Fiber: Your Weight Loss Ally
Consistently incorporating enough fiber into your daily routine can support you in your weight loss journey. Let's dive into the science.
Fiber keeps you fuller
One of the primary ways fiber supports weight loss is by promoting a feeling of fullness or satiety. When you consume foods rich in fiber, the fiber absorbs water and expands in your stomach, sending signals that you're satisfied. This, in turn, can reduce your overall caloric intake by curbing those between-meal cravings.
Fiber slows digestion and balances blood sugar
Fiber-rich foods, such as whole grains, beans, fruits, and vegetables, are digested more slowly. Fiber keeps glucose from moving in the bloodstream as quickly, which can result in a lower blood sugar number. Maintaining stable blood sugar levels can support weight management directly and indirectly.
Fiber enhances your gut health
Your gut microbiota play a crucial role in regulating your metabolism and overall health. Fiber is a prebiotic, feeding the beneficial probiotic bacteria in your gut.
Fiber reduces fat absorption
Some forms of dietary fiber, like soluble fiber found in oats and legumes, bind to dietary fat molecules, reducing their absorption in the digestive tract. This not only aids in weight management, but also contributes to better heart health as the fiber also helps your body get rid of LDL cholesterol.
Fiber supports long-term weight maintenance
Losing weight is one thing, but maintaining it is another challenge altogether. Incorporating fiber-rich foods into your diet can be a sustainable strategy for long-term weight maintenance. It promotes a balanced, nutrient-rich eating pattern that keeps you feeling satiated and stabilizes energy levels.
How Much Fiber Do You Need?
The USDA recommends the following amounts of fiber:
Women under 50
|25 to 28 grams per day|
Men under 50
|31 to 34 grams per day|
Women 51 and older
|22 grams per day|
Men 51 and older
|28 grams per day|
Chances are good that you’re not getting as much fiber as you need. An estimated 95% of American adults and children do not meet the fiber requirements set out by the USDA. Americans average just 16 grams of fiber per day.
If you’re ready to add more fiber to your diet, go slowly. Too much fiber at once can cause unpleasant gastrointestinal issues. Here are some tips on adding more fiber to your day:
- Fill half your plate with veggies and fruits. These are excellent sources of dietary fiber.
- Opt for snacks like carrot sticks, celery, apples, or mixed nuts to satisfy your cravings.
- Swap out white bread, pasta, and rice for whole wheat or whole grain varieties.
- Incorporate beans, lentils, and chickpeas into your meals.
- Blend in spinach, chia seeds, or flaxseeds into your morning smoothie.
- Check labels and choose foods with three grams of fiber or more per serving, or compare one product against another (for example, different breads), and choose the product with the highest amount of fiber.
Start the Day with a Fiber Boost
One of the best ways to add more fiber to your diet is to choose whole grain cereals or oatmeal for breakfast instead of refined grains. Try our fiber-packed flaxseed muffin in a mug to kickstart your day. It’s a quick, easy, and delicious way to support your weight loss journey and give your body the nutrients it needs. Bon appetit!
Flaxseed Muffin in a Mug
Try our fiber-packed flax seed muffin in a mug to kickstart your day. It’s a quick, easy, and delicious way to support your weight loss journey and give your body the nutrients it needs.
¼ cup whole wheat flour
¼ cup 1% milk
¼ cup fresh or frozen berries
2 tbsp ground flaxseed
½ tsp baking powder
1 tsp cinnamon
1 tsp vanilla extract, optional
Add dry ingredients to a microwave-safe mug.
Add milk and vanilla extract (if desired) and mix thoroughly until no clumps of flour remain. Make sure to get all the flour incorporated from the bottom of the mug so that the muffin cooks well.
Stir in fruit and microwave for 90 seconds. Microwave times may vary, so add an additional 20 seconds if not entirely cooked through.
- To simplify this recipe, use Kodiak Cakes, Birch Benders, or similar pancake products with equal parts milk/milk alternative and omit the baking powders.
- Other flours such as white flour, almond flour, or coconut flour may be substituted. If using almond flour, add an additional tablespoon of water to the muffin mix.
- Any milk or milk substitute can be used in place of cow’s milk.
- If you wish, you can serve with a tablespoon of maple syrup or vanilla extract and cinnamon for a little sweetness. One tbsp of maple syrup will add 15g of carbs.
- You may choose to add 2 tbsp of peanut butter as a topping for 7g of additional protein.
Carbs 33 grams, Fiber 9 grams, Fat 5.5 grams, Saturated Fat .5 grams, Protein 8 grams, Sodium 270 milligrams