The new and improved weight loss secret that no one knows about!

It will blow your mind.

You will undoubtedly forget about weight loss injections all together because of this!

Just kidding, you already know about it 😉

It’s called fiber.

Not new or improved. Just good ol fiber that you get from a whole plant-based diet.

Besides the fact that it is insanely underrated, we are also not eating enough of it.

The American Heart Association recommends eating 25 to 30 grams a day (which is still honestly not enough in my opinion).

Our goal should be to eat 30-50 grams a day.

On average, American adults eat 10-15 grams per day!!

With the increase of weight loss injections, semaglutide, I thought this topic is pretty important to talk about because fiber is nature’s weight loss injection. Without all of the side effects.

They both work on triggering GLP-1, an important hormone that helps slow down digestion, and regulates blood sugar.

Which side effects? I am so happy you asked. I hope you have time to read them all.

Semaglutide side effects:

  1. Diarrhea
  2. Constipation
  3. Dizziness
  4. Abdominal pain
  5. Fatigue
  6. Headache
  7. Nausea
  8. Bloating
  9. Blurred vision
  10. Indigestion
  11. Dysphagia – difficulty swallowing
  12. Anxiety
  13. Kidney disease
  14. Tachycardia – fast heart rate
  15. Gastroparesis – stomach paralysis. When the stomach muscles slow down, preventing the stomach from emptying naturally.

What’s more, is that most people are then prescribed more medication to deal with the side effects, turning into a pharmaceutical cocktail.

Hurting the gut and microbiome even more.

Why fiber is important

One of the main reasons why fiber is important is because it helps with digestion. It gets things moving out of your body. Cleans out bacteria and buildup. Especially cancer-causing compounds.

Second, it helps with satiety. Like mentioned above, it helps to slow down digestion. This in turn makes you feel fuller for longer, reducing calories. Helping with weight loss.

Third, soluble fiber delays sugar absorption, helping to regulate blood sugar levels.

Fourth reason why fiber is important, it helps you live longer. Fiber enhances gut health, which is connected to your brain, digestive, nervous and immune system.

More reasons why fiber should be a priority: reduces cholesterol and supports metabolic health.

How to get more fiber in to your diet

If we are aiming for 30-50 grams of fiber a day, paying close attention to what we eat is important.

Foods that are high in fiber that you should add to your next grocery list:

  1. berries
  2. pears
  3. avocados
  4. bananas
  5. apples
  6. pomegranates
  7. mangos
  8. peaches
  9. oranges
  10. kiwi
  11. figs
  12. apricots
  13. beans
  14. lentils
  15. broccoli
  16. carrots
  17. beetroot
  18. cauliflower
  19. collard greens
  20. swiss chard
  21. artichokes
  22. brussel sprouts
  23. eggplant
  24. potatoes
  25. chia seeds
  26. flax seeds
  27. almonds
  28. pumpkin seeds
  29. pistachios
  30. walnuts
  31. sunflower seeds
  32. peanuts
  33. hazelnuts
  34. bulgur
  35. oatmeal
  36. peas
  37. chickpeas
  38. millet
  39. quinoa
  40. whole-wheat flour
  41. coconut flour
  42. buckwheat flour
  43. fava bean flour
  44. chestnut flour

Remember, you are the CEO of your health and you have more power than you think. If you find yourself stuck in your weight loss journey, look at your fiber and how much you are actually eating everyday.

Start living well today!

Until next time.


Alejandra at Living Well Co.

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