Empower Blog

How to Build Strength from the Inside Out: Part 5 Fueling with Fiber

Challenge Accepted| Nutrition Nuggets| Habit Change

October 16, 2024•4 min read

Over the past few weeks, we’ve explored 4 key pillars for building strength from within: reducing alcohol, increasing protein, prioritizing sleep, and challenging ourselves to facilitate personal growth. This final part of the series focuses on a key, but often overlooked element to strength development, consuming adequate fiber from fruits and vegetables!

Come Saturday, October 19th, 2024 our Fall Fitness Challengers will be posed with the task to consume 25 grams of fiber a day from fruits and vegetables. How much fiber do you think you consume in a day? If am not intentional about it, my consumption is lost to whims, unreliable.

This powerful habit will improve your digestion, regulate blood sugar, keep you full longer, and help you stay energized throughout the day. Simply put, each fiber rich choice you make is a commitment to feeling and performing at your best.

Adequate Fiber intake:

Supports digestion: Fiber promotes regularity and prevents bloating, making you feel lighter and more comfortable.
Regulates blood sugar: Fiber slows down sugar absorption, preventing energy crashes and helping you stay focused.
Keeps you full longer: A fiber-rich diet reduces cravings and supports mental clarity.
Boosts gut health: A mix of soluble and insoluble fiber feeds your gut microbiome, which is essential for immunity and long-term well-being.

Why are Challengers prioritizing Fruits and Vegetables Over Grains to meet Daily Fiber Goals?

While whole grains contain fiber, fruits and vegetables provide a broader range of benefits that align with body composition and wellness goals:

Higher Nutrient Density: Fruits and vegetables are packed with vitamins, minerals, and antioxidants essential for recovery and performance.
Lower Caloric Density: You can eat more volume with fewer calories, supporting fat loss and body composition goals.
Diverse Fiber Types: Different fruits and vegetables offer both soluble and insoluble fibers, which optimize digestion and gut health.
Balanced Blood Sugar: Natural sugars in fruits are paired with fiber, preventing sharp spikes and energy dips.

Incorporating more fruits and vegetables into your meals doesn’t have to be complicated. Here are some simple strategies to help meet daily fiber goals:

1. Add Vegetables to Every Meal

Breakfast: Toss spinach or tomatoes into your scrambled eggs or smoothies.
Lunch: Load sandwiches and wraps with cucumbers, mixed greens, or shredded carrots.
Dinner: Include roasted or steamed vegetables as a side, or mix them into pasta or rice dishes.

2. Snack Smart with Fruits and Veggies

Keep easy options like baby carrots, bell pepper strips, or cherry tomatoes within reach.
Pair apples with nut butter or berries with Greek yogurt for a satisfying snack.

3. Use Fruits and Vegetables as Replacements

Try lettuce wraps, cauliflower rice, or zucchini noodles in place of grains.
Swap out sugary desserts with naturally sweet options like frozen strawberries or mango slices.

4. Build Purposeful Smoothies

Blend a smoothie packed with fiber-rich ingredients such as:

Kale or spinach
Chia or flaxseeds
Berries and bananas

Tracking your fiber intake doesn’t have to be complex or tether you to your phones. A simple pen-and-paper tracker will keep you consistent.

Below is an excerpt from the Fall Fitness Challenge Mindset Mastery Guidebook of some common fruits and vegetables with their fiber content and calories.

Raspberries (1 cup): 8 grams fiber, 64 calories
Pear (1 medium): 5.5 grams fiber, 101 calories
Broccoli (1 cup): 5 grams fiber, 55 calories
Avocado (1/2 medium): 5 grams fiber, 120 calories
Apple (1 medium): 4.4 grams fiber, 95 calories
Carrots (1 cup, sliced): 3.6 grams fiber, 50 calories
Spinach (1 cup): 4 grams fiber, 7 calories
Sweet Potato (1 medium): 4 grams fiber, 112 calories
Banana (1 medium): 3 grams fiber, 105 calories
Blueberries (1 cup): 3.6 grams fiber, 84 calories

Our Fall Fitness Challenge 2024 kicks off this Saturday morning October 19th! We have a great mix of returning Challengers and new faces on board. It is not too late to join us! Hop on here.

Wednesday Whip It: Mighty Roasted Greens🥦

Quick and delicious this dish makes 4 servings and contains 7 grams of fiber per serving. Make two batches and use it as a base for other meals during the week. i.e, top with a fried or scrambled egg, ladle a cup of chili over it.

Ingredients:

3 cups broccoli florets (~15 grams fiber)
3 cups Brussels sprouts, halved (~12 grams fiber)
2 tbsp olive oil
3 garlic cloves, crushed
Salt and pepper to taste
Optional: Sprinkle with sunflower seeds or slivered almonds for added crunch and fiber

Instructions:

Preheat the oven to 425°F (220°C).
Toss the broccoli and Brussels sprouts in a bowl with olive oil, crushed garlic, salt, and pepper.
Spread the vegetables evenly on a baking sheet.
Roast for 25-30 minutes, stirring halfway, until browned and crispy on the edges.
Optional: Top with a sprinkle of sunflower seeds or slivered almonds before serving.

Macros per serving: