Under the Hard Hat

Tag: Fiber

  • 25 fiber-rich foods every construction professional should be eating

    25 fiber-rich foods every construction professional should be eating

    Dietary fiber is best known for benefitting your bowels, but it does much more than that. Getting enough dietary fiber can help you lower cholesterol, control blood sugar, manage weight, and create a healthy gut biome. A fiber-rich diet full of whole grains, beans, fruit, and seeds may even help you live longer. 

    Quick look

    • Men 31-50 need 31 grams of fiber daily, while women need 25.
    • Fiber-rich food groups include beans, legumes, fruit, vegetables, and whole grains.
    • There are two types of fiber: soluble, which dissolves and helps slow digestion, and insoluble, which adds bulk and softens stool.
    • Fiber can help regulate blood sugar, manage weight, and support healthy bowels.
    • High-fiber diets have been shown to reduce the risk of death from type 2 diabetes, heart disease, stroke, and colon cancer.

    Fiber requirements

    Women aged 31- 50 need 25 grams of fiber each day, while men aged 31-50 need 31 grams. Unfortunately, 95% of the population doesn’t meet these requirements, and when you’re stuck on the job site, it can be challenging to eat a balanced diet. 

    Need a quick cheat sheet to boost your fiber intake? We’ve rounded up the most fiber-rich food sources to help you change that. Getting enough fiber in your diet is a lot easier when you know what foods are full of it.

    Top 25 high-fiber foods

    Beans and legumes

    Beans and legumes are some of the best sources of dietary fiber, containing up to 18 grams in a single cup. Incorporating them into meals is also an easy way to beef up your fiber intake. Plus, canned beans and legumes are inexpensive, convenient, and ready to cook.

    • Navy beans: 19 g/cup
    • Split peas: 16 g/cup
    • Lentils: 16 g/cup
    • Pinto beans: 15 g/cup
    • Black beans: 15 g/cup

    Our fav bean/legume recipes: 

    Fruit

    Juicy, delicious, and a fantastic source of fiber-fruit’s got it all! Feasting on fruit, whether it’s fresh, canned, or frozen, is a great way to up your fiber intake.

    • Guava: 9 g per fruit
    • Raspberries: 8 g/cup
    • Blackberries: 8 g/cup
    • Pear: 5.5 g per fruit
    • Apple: 5.4 g per fruit

    If you’re not a fan of eating fruit on its own, there are other ways to incorporate it into your diet. For example, smoothies are a quick, convenient, and portable way to load up on fruit!

    Our fav fruit recipes: 

    Vegetables

    Whether they’re the main attraction, a delicious side dish, or a quick snack, eating these fiber-rich vegetables will help you meet your fiber goals and make your mom proud. 

    • Green peas: 9 g/cup
    • Acorn squash: 9 g/cup
    • Artichoke: 7 g each
    • Parsnips: 7 g/cup
    • Collard greens: 8 g/cup

    Our fav fiber-rich vegetable recipes: 

    Nuts and seeds

    Nuts and seeds are packed with vitamins and nutrients, including fiber. Grab a handful of nuts or toss a tablespoon of seeds into a smoothie for a quick boost, and choose from the high-fiber options below to make the most of your snack. But be mindful of proportion size—one ounce is probably less than you think!

    • Chia seeds: 5 g/tbsp 
    • Flax seeds: 3 g/tbsp
    • Pumpkin seeds: 3 g/tbsp
    • Almonds: 2 g/tbsp
    • Sesame seeds: 2 g/tbsp

    Our fav nut and seed recipes: 

    Whole grains

    Carbs often get a bad rep, but whole grains are a healthy part of a balanced diet. These common whole grains are fiber-rich, incredibly versatile, and easy to incorporate into your diet.

    • Pearl barley: 6 g/cup
    • Quinoa: 5 g/cup
    • Whole wheat pasta: 5 g/cup
    • Oatmeal: 4 g/cup
    • Whole wheat bread: 2 g/slice

    Our fav grains recipes: 

    Fiber comes in different forms 

    There are two different forms of fiber, each playing an important role in overall health and well-being.

    Soluble

    As the name suggests, soluble fiber dissolves in water, forming a gel-like substance that helps slow digestion, allowing more time for vitamins and nutrients to be extracted and absorbed. Soluble fiber is found in many whole foods, including oats, peas, apples, nuts, seeds, and lentils. When it reaches the colon, it feeds good bacteria and helps to create a healthy gut microbiome. 

    Insoluble

    Instead of dissolving, insoluble fiber absorbs water and creates bulk. It keeps you regular by softening stools and moving food through the digestive system faster. Sources of insoluble fiber include whole wheat foods, quinoa, beans, potatoes, and cauliflower.  

    Fiber isn’t just for your bowels

    Only 5% of the population gets enough fiber, which might be because most people aren’t aware of the many benefits of a fiber-rich diet beyond keeping you regular. Even if you don’t need to improve your bathroom visits, fiber can contribute to a healthy body in many other important ways.   

    Blood sugar regulation

    As soluble fiber dissolves, it combines with the food in your stomach, slowing digestion. When food takes longer to move through the digestive system, your body absorbs glucose into the bloodstream more gradually, preventing sharp spikes in blood sugar levels. This creates a steady energy supply throughout the day instead of roller-coaster highs and lows.

    Weight management

    Research shows that construction workers are more likely to be overweight compared to the general population—46.2% vs. 39.2%, respectively. While overall diet plays a vital role in weight management, increasing your fiber intake can help you reach and maintain a healthy weight. Fiber-rich foods create bulk, helping you feel fuller longer. They also feed healthy gut bacteria to keep your entire body functioning well.

    Visceral fat is the most dangerous form of fat. It’s found deep inside your abdomen and surrounds vital organs. Increasing the amount of fiber in your diet can help reduce the amount of visceral fat in your body. One study showed that for every 10-gram increase in soluble fiber, participants showed a 3.7% decrease in visceral fat accumulation.   

    Bowel health

    There is a reason this nutrient is synonymous with smooth moves. Dietary fiber can reduce your risk of colorectal cancer, create larger, softer stools (which reduces the risk of constipation), and lower your likelihood of developing hemorrhoids. 

    Longevity

    Fiber is incredibly effective at lowering your risk of dying from colon cancer, type 2 diabetes, cardiac disease, and stroke. A meta-analysis of over 250 studies showed that people who ate a high-fiber diet reduced their risk of dying by 16-24% compared to those who ate a low-fiber diet. And for every 8 grams of additional fiber, that risk fell by a further 5-27%. 

    Help fiber help you

    Getting enough fiber is a great way to lower blood sugar, manage weight, and even lengthen your lifespan. Just remember that what goes in must come out! It can be tempting to ignore nature’s call when you’re on the job site, especially if the only facilities available are porta-potties—but when you gotta go, you gotta go! Holding in your poop is rough on your system and can cause bloating, pain, constipation, and, in more serious cases, impaction. 

    Remember, everybody poops! And if you’re getting enough fiber, those bathroom visits will be a breeze.

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  • 10 high-fiber breakfasts for trades workers that won’t spike your blood sugar

    10 high-fiber breakfasts for trades workers that won’t spike your blood sugar

    Starting your day with a high-fiber breakfast can support better blood sugar control, reduce cravings, and stabilize your energy levels. Whether you’re enjoying chia seed pudding or slow-cooked steel-cut oats, the right breakfast can set you on the path to healthier eating habits—and ensure you have the energy to make it through a tough day on the job. 

    Breakfast really is the most important meal

    Breakfast isn’t just another meal—it’s your chance to jump-start the day and fuel your body with essential nutrients. Many people (especially in the skilled trades) skip breakfast, choosing something quick like coffee and a bagel, leaving them feeling sluggish or starving by mid-morning. A balanced, fiber-rich breakfast can stabilize blood sugar levels, preventing energy crashes and hunger pangs. 

    Fiber helps you feel full longer, reduces the risk of overeating, and keeps you energized throughout the morning. Additionally, starting the day with fiber-rich foods can help you hit your daily intake goals without too much effort. All in all, breakfast can play a crucial role in setting the tone for your entire day. 

    The benefits of a high-fiber breakfast

    Eating fiber-rich foods in the morning provides multiple health benefits, from blood sugar control to reduced inflammation. Let’s look at how fiber can improve your health.

    1. Blood sugar control  

    Fiber helps slow the absorption of sugar into the bloodstream, preventing sudden spikes and crashes in blood sugar levels. This is especially important for those managing diabetes or anyone looking to avoid the energy dips from sugary breakfasts.

    2. Less inflammation

    Chronic inflammation has been linked to numerous health issues, including heart disease, obesity, and diabetes. A fiber-rich breakfast can help reduce inflammation, supporting overall wellness and long-term health.

    3. Fewer cravings and balanced hunger  

    Fiber keeps you feeling fuller for longer by slowing digestion. A high-fiber breakfast stabilizes hunger, making it easier to manage cravings throughout the day. This also helps prevent overeating later on, supporting healthier eating habits and reducing the risk of obesity.

    4. Improved digestion  

    Fiber aids in digestion by promoting regular bowel movements and preventing constipation. A high-fiber breakfast, especially one containing insoluble fiber, helps move food through your digestive system more efficiently. This leads to better gut health and reduced bloating.

    5. Lower cholesterol  

    Soluble fiber can help lower LDL cholesterol levels by binding to cholesterol molecules and removing them from the body. A fiber-rich breakfast, such as oatmeal or chia seeds, supports heart health by contributing to lower cholesterol levels over time.

    6. Gut health  

    Fiber plays a crucial role in maintaining the health of your gut microbiome, promoting the growth of beneficial bacteria. Fiber can improve immune function and influence mood regulation by supporting a healthy balance of gut bacteria.

    How to get more fiber

    The daily recommended fiber intake varies by age and gender, but most adults should aim for at least 25-30 grams of fiber per day. Fiber can be found in a variety of plant-based foods, and breakfast is an excellent time to load up. Here’s a list of high-fiber foods to help you meet your goals:

    Steel-cut oats  

    Steel-cut oats are a great breakfast option packed with soluble fiber. They help keep blood sugar levels in check while providing long-lasting energy. Choose steel-cut oats over instant oatmeal for a more fiber-dense option. They’re also a great make-ahead option for busy mornings, keeping you sustained until lunch.

    Berries  

    Berries like raspberries, blueberries, blackberries, and strawberries are high in fiber and antioxidants. For example, one cup of raspberries contains about 8 grams of fiber. Adding berries to your breakfast helps lower inflammation and adds a natural sweetness without spiking blood sugar.

    Nuts and seeds

    Chia and flaxseeds are incredibly high in fiber and healthy fats. They can be sprinkled over oatmeal, added to smoothies, or used as yogurt toppings. They’re also a great option for thickening things like jam without additives. They’re small seeds with big health benefits!

    Beans  

    Though they may not be the first thing you think of when it comes to breakfast, beans are an excellent source of fiber and a great addition to a morning meal. Many Hispanic cultures have beans for breakfast (think rice and beans), and this combination provides a great balance of fiber, protein, and healthy carbohydrates to maintain energy levels during a busy morning on-site.

    10 high-fiber breakfasts

    Here are 10 fiber-rich breakfasts to enjoy in the morning. Each recipe will help you stay full longer, stabilize blood sugar levels, and support overall health.

    1. Gallo pinto (rice and beans)  

    Gallo pinto is a classic Costa Rican and Nicaraguan dish made from rice and beans, often topped with eggs or avocado. Beans are an excellent source of fiber and protein, and when combined with whole grains, they create a balanced, satisfying, plant-based breakfast. You can make this dish even more nutritious by adding sautéed vegetables or a sprinkle of hot sauce for extra flavor.   

    Pro tip: For a healthier version, use brown rice or quinoa to boost the fiber content and add some fiber-rich greens like spinach or kale.

    2. Chia seed pudding  

    Chia seed pudding is an easy, no-cook breakfast high in fiber, healthy fats, and protein. Simply mix chia seeds with your choice of milk (almond or oat milk works great), and let it sit overnight. In the morning, top it with berries, nuts, or a drizzle of honey. This meal is not only satisfying but also helps regulate blood sugar levels. It’s also great for meal prep for professionals who are tight on time in the morning but don’t want to compromise nutrition.

    Pro tip: Sweeten with a bit of honey or maple syrup for a natural sweetener. To switch things up, add a spoonful of nut butter for extra creaminess, flavor, and healthy fats.

    3. Overnight oats with chia or flax seeds  

    Overnight oats are a great breakfast option for busy mornings. Combine rolled oats, chia or flaxseeds, and your favorite milk, then let it sit in the fridge overnight. By morning, you have a creamy, fiber-packed meal ready to eat. Adding berries and nuts can increase the fiber and make it even more filling.  

    Pro tip: Make a few jars at once for a week’s worth of easy, fiber-rich breakfasts. For an extra boost, add a spoonful of protein powder.

    4. Slow-cooker steel-cut oats  

    Slow-cooker steel-cut oats are a convenient, fiber-rich breakfast you can prepare the night before. Steel-cut oats are known for their high soluble fiber content, which helps regulate blood sugar. With the slow cooker, you can enjoy a warm, hearty breakfast without any effort in the morning. This is an easy meal prep option that can feed the whole family. Plus, there are endless flavor combinations to suit every taste preference.

    Pro tip: Top with chopped nuts, seeds, and berries to increase the fiber content.

    5. Greek yogurt breakfast bowl with nut butter, berries, and seeds  

    High-protein Greek yogurt pairs perfectly with fiber-packed fruits like berries and seeds like chia, flax, or pumpkin. This simple breakfast is a great way to start your day with protein, fiber, and healthy fats. It’s perfect for a quick, satisfying breakfast that will keep you full until lunch.  

    Pro tip: Use unsweetened yogurt to avoid added sugar, and sprinkle a little cinnamon for added flavor and health benefits (cinnamon is great for stabilizing blood sugar!).

    6. Avocado toast with seeds  

    Avocado toast is a breakfast staple, and adding flax, sunflower, and/or chia seeds boosts the fiber and healthy fat content. Whole-grain bread provides additional fiber, making this breakfast filling and good for your heart. The fiber in both the bread and the seeds helps regulate blood sugar.   

    Pro tip: Top with a boiled egg or smoked salmon for added protein and omega-3s.

    7. Banana chia spinach smoothie 

    This high-fiber banana chia spinach smoothie is perfect for those mornings when you’re in a rush but want a nutritious meal. Blend spinach, mango, chia seeds, and your favorite type of milk for a fiber-packed breakfast that’s easy to take on the go. The fiber will keep you full, and the spinach adds valuable vitamins and minerals.  

    Pro tip: Add protein powder or Greek yogurt for extra protein to help keep you satisfied until your next meal.

    8. Vegetable-loaded scrambled eggs with black beans  

    If time is on your side in the morning, scrambled eggs are a great option—and they’re made even better when you add sautéed vegetables like spinach, zucchini, bell peppers, and fiber-rich beans. This combination of protein and fiber will fill you up and keep you satisfied. It’s a savory breakfast option perfect for those who enjoy something hearty in the morning.  

    Pro tip: Include any other vegetables you enjoy for an extra veggie boost, and add a sprinkle of cheese for added flavor or avocado for extra healthy fats and fiber.

    9. Whole wheat English muffin with almond butter and chia jam  

    Start your day with a whole wheat English muffin topped with almond butter, hemp hearts, and homemade chia jam. The whole grains from the muffin and the fiber-packed chia seeds help to slow digestion and keep you full and energized for hours. Almond butter adds a dose of healthy fats and protein, complementing fiber. 

    Pro tip: Add banana slices for extra fiber and potassium, making this breakfast even more nutritious.

    10. Cottage cheese mango strawberry salad with flaxseed

    Cottage cheese is high in protein and works well with fiber-rich flaxseeds, mangoes, and strawberries. Thanks to the fiber and healthy fats, this breakfast will keep you feeling full and energized. It’s a quick, simple option that can be made in minutes or prepped in advance for a busy morning.

    Pro tip: To enhance the flavor, add a drizzle of honey or a sprinkle of cinnamon. You can also add walnuts for an extra crunch and fiber boost.

    Bottom line

    Fiber is essential to a healthy diet, helping with blood sugar control, reducing inflammation, and keeping hunger at bay. You can start your day off by incorporating fiber-rich foods like oats, berries, chia seeds, and beans into your breakfast. Whether you prefer chia seed pudding, overnight oats, or a veggie-packed scramble, these high-fiber breakfasts will provide lasting energy and support your overall health.

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