The food swap that can keep you feeling full

Add more fibre to your diet with these clever tips and tricks

By Weight Watchers

Published 12 October 2021

The food swap that can keep you feeling full

Try this!

Replace one thing you eat often with a food that’s higher in fibre.

1. Choose a strategy to boost your fiber intake. Or make up your own! Ideas: -Reinvent PB&J by trading out the jelly for mashed berries or a banana. -Move over, mayo. Spread avocado or hummus on sandwiches and wraps. -Craving a crunch? Grab popcorn instead of pretzels. -Mix diced mushrooms into burgers (or make a patty from black beans and oats). -Put the peeler down. Keep the skin on potatoes and apples. 2. Create a plan to use the strategy you picked. When, where, and how will you do it? 3. Reflect on it. What worked well that you can stick with? What didn’t you love? (It’s OK to try another method if the first was a bust.)

Let’s dive a little deeper...

Fibre is a good-for-you nutrient that tons of people aren’t getting nearly enough of. Finding ways to sneak more into what you eat and drink can help you feel fuller longer and promote better health.

Here’s the lowdown:

Insoluble fibrein non-starchy veggies and some fruits (carrots, broccoli, grapes, or raspberries) helps regulate your blood sugar.

Soluble fibrefrom some whole grains, beans, and starchy veggies like potatoes and squash is a digestion must-have that can also keep cholesterol in check.

Once you find a swap that works, feel free to try another. Upping your fibre intake may be just the trick (or treat) you’ve been looking for on your weight-loss or wellness journey.

Week 4 of our monthly theme: What Happens in Your Body When You Eat and Drink