A Guide to Fiber Intake
At Vancouver Direct Primary Care our clinicians will expertly guide your health journey. This is incredibly important when it comes to getting the nutritional needs to maintain your health. Fiber intake has many significant benefits including helping weight loss and even lowering the risks for heart disease, stroke, and type 2 diabetes. High Fiber diets are very effective for helping with digestive struggles like constipation, diarrhea, and even hemorrhoids! High Fiber diets help with diverticulitis, irritable bowel syndrome, lowering cholesterol and also certain types of Cancer! Our experts recommend High Fiber diets especially for our weight loss patients. It can have a big impact on avoiding some of the side effects of the common weight loss medications.
Here is how To Get More Fiber in Your Diet
Try the Following ideas to increase Fiber in your diet:
4.5 cups of fruits and vegetables every day. Here are some examples of these Fiber Superheroes!
Apples
Berries
Figs
Oranges
Pears
Prunes
Broccoli
Brussel Sprouts
Carrots
Cauliflower
Green Peas
Beans
Replace white bread with whole-grain breads and cereals. Eat brown rice instead of white rice. Eat more of the following foods:
Bran Muffins
Brown Rice
oatmeal
Popcorn
Multiple-grain cereals, cooked or dry
100% Whole-wheat bread
Eat Bran Cereal for breakfast! Check the label for the amount of dietary fiber in each brand. Some will surprise you with too LITTLE.
Add 1/4 cup of wheat bran (miller's bran) to foods such as cooked cereal or applesauce or meatloaf.
Eat Cooked Beans Each Week
Start Slowly.
Remember, Rome wasn’t built in a day!
When you first add fiber you may notice some bloating, cramping, or gas. That’s ok and is expected. Your body is changing. To help minimize this, make small periodic changes to your diet. Just start with one of the suggestions above! This will help simplify the process but also allow your body to comfortably adapt to the changes you are making.
Drink plenty of water! This helps you digest the food even better. It also supports the fiber with bulk formation in your gut.
FAQs About Fiber
What is the most popular way to get Fiber?
The most popular way to get fiber is through food! Fruits and Vegetables are our Fiber superheroes!
Do Supplements work?
Yes! If you aren’t able to get the nutrition you need through whole foods, supplements are a great addition.
How Much Fiber Should I am for
While this is highly individualized. Generally we like to start off at aiming for 25 grams of fiber per day from whole food sources.
High-Quality Primary Care.
This program and all others are included with your membership at our low monthly rate of only $89. There’s no minimum contract; you may cancel anytime with only a text message.
Vancouver Direct Primary Care is a membership-based clinic. Just like you have a monthly payment with a gym membership, we operate in the same way.
This is how we can limit the number of patients per provider, and how we ensure that you get thorough and thoughtful care under our values of being heard, feeling accepted, and receiving compassionate care.
There is hope when it comes to your weight management! With Vancouver Direct Primary Care, we will create a weight management program that puts your needs first!
Sign up today to get the most value for your weight management.
Individuals
$99/month
- Cancel anytime with just a text
- Direct and secure Provider access via phone, email, video, or in-person
- Thorough, Thoughtful, and Compassionate Care
- Care that puts your goals at the center
- 10% discount for partners & families
Additional Services Included
Your membership includes all Primary Care needs as well! This includes your checkups, medication prescriptions and refills, lab orders, specialist referrals, imaging studies, and many other primary care needs! This is Vancouver’s most thorough and affordable option for your health.
You also have our Testosterone Replacement Therapy evaluation and treatment program included in your membership!
