If you’re looking to get a leaner body, (i.e. lowering your body fat), you’re probably spending more time working out and honing in on your diet. While you may be making all the lifestyle and nutrition changes to get lean, you should also consider adding in a supplement that will help you achieve your ‘get lean’ goals. And the one supplement you should be taking is fiber.
“The average American falls short on getting enough fiber in their diets, getting an average of around 10-15 milligrams per day, when the recommended amount is 38 milligrams per day for men and 25 milligrams per day for women,” says Roseanne Schnell, CDN, Certified Dietitian-Nutritionist for The Vitamin Shoppe.
According to Schnell, many people are trying to lose weight and get lean by following low-carb diets that can be lacking in fiber.
Why is fiber so good for getting lean?
“Fiber is an essential nutrient found in plant foods. There are two types of fiber: soluble (fiber that dissolves in water) and insoluble (does not dissolve), and it passes through the digestive tract supporting digestive health and overall health and wellness,” says Schnell. “Both types are important.”
If you aren’t eating enough fiber, you’re missing out on tons of its benefits to help you. That’s because fiber helps you feel satiated after a meal, which can contribute to better portion control, less cravings and snacking, and overall support for a healthy body weight. It also supports healthy digestion.
“Fiber-rich carbohydrates are digested slower, helping to provide a long-lasting energy that can help support workouts or athletic performance,” adds Schnell. “Fiber also helps keep blood sugar within a healthy range. High insulin levels may result in the body storing glucose as fat.”
While whole foods are your best sources of fiber (fruits, vegetables, whole grains, legumes, nuts, and seeds), adding a fiber supplement if you are lacking fiber in your diet can be beneficial for supporting a healthier body composition and overall health and wellness.
“Fiber can be beneficial in helping with eating strategies for a leaner body by promoting satiety and improving metabolic functions of the body,” says Schnell.
Here are some fiber supplements to try:
“Put one heaping teaspoon in your favorite beverage, which gives you 5 grams of 100% natural vegetable fiber. You can take it up to 3 times per day, depending on how much fiber you need and get in your diet,” says Schnell.
“Take 3 capsules before a meal to add fiber to a meal when needed,” says Schnell.
“Ground flaxseed is a great source of fiber, with other benefits such as omega-3’s, phytonutrients, and lignans. Sprinkle 2 tablespoons into a smoothie, on a salad, or add to soup,” says Schnell.
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