Dinner can be another opportunity to include fiber-rich products in your daily diet. Vegetables, legumes, whole grain products, nuts, and seeds can become a part of various dinner dishes.
There is no need to consume a certain amount of fiber specifically in the evening. The total daily diet, the variety of fiber sources, and an individually appropriate amount of food are more important.
What can a dinner consist of?
There is no single "one-size-fits-all" formula for dinner. Its composition depends on your overall daily diet, individual needs, and the chosen products.
In practice, a dinner can be composed by combining several food groups:
- vegetables;
- a source of protein;
- whole grain products or other chosen sources of carbohydrates;
- legumes;
- nuts or seeds.
The most important thing is to evaluate not just one individual product, but the entire daily diet.
Which products can provide more fiber for dinner?
1. Vegetables
Vegetables are one of the simplest ways to include more plant-based products and fiber in your dinner.
You can choose fresh, boiled, baked, or stewed vegetables and combine them with other parts of your dinner.
2. Legumes
Beans, lentils, chickpeas, and other legumes are sources of fiber that can be used in salads, soups, stews, or other dishes.
If you usually don't eat many legumes, it is worth increasing their quantity gradually.
3. Whole grain products
Brown rice, buckwheat, whole grain bread, whole grain pasta, and other grain products can be another source of fiber.
When choosing packaged products, it is worth comparing the amount of fiber indicated on the labels.
4. Nuts and seeds
Nuts and seeds can be used as a small addition to salads, vegetables, or other dinner dishes.
The amount of fiber varies in different nuts and seeds, so it is useful to choose a variety of sources in your daily diet.
Is it necessary to consume fiber in the evening?
No. Fiber is not a nutrient that must be consumed at a specific time of day.
If you eat fiber-rich products for breakfast, lunch, and other daily meals, there is no need to save a large portion of them for dinner.
It is much more important to regularly include fiber-rich products in your overall daily diet.
When is the best time to eat dinner?
There is no single dinner time that is right for everyone. It can depend on a person's schedule, sleep time, physical activity, and individual well-being.
If a heavy dinner right before sleep causes discomfort, you can try an earlier dinner time or a different portion size.
It is important to monitor your individual well-being and not attempt to attribute recurring digestive issues solely to the time of dinner or the amount of fiber.
Increase fiber intake gradually
If your diet has previously been low in fiber, you should not suddenly increase the amount significantly.
For some people, a sudden increase in fiber intake can cause bloating, gas, or other digestive discomfort. Therefore, it is worth increasing the amount of fiber gradually and consuming enough fluids.
Read more about soluble and insoluble fiber, their sources, and consumption in our Fiber Guide.
How can “fruttberry +fiber” supplement your daily diet with fiber?
“fruttberry +fiber” is a blend of plant fibers with strawberries and blackcurrants. It contains psyllium (Plantago ovata) seed husks, agave inulin, glucomannan, freeze-dried strawberries, and blackcurrants.
100 g of the product contains 77 g of fiber, and one 5 g portion contains 3.86 g of fiber and 11 kcal.
In an independent study by the KTU Food Institute, our blend sample was found to contain as much as 84.4 g of fiber per 100 g.
“fruttberry +fiber” is intended to supplement your daily diet with fiber. Use the product according to the instructions provided on the packaging and do not exceed the recommended daily dose.
View “fruttberry +fiber” fiber blends.
What is most important to remember?
It is not necessary to consume fiber at a specific time of day. Dinner can simply be one of the opportunities to include more vegetables, legumes, whole grain products, nuts, and seeds.
The most important thing is the overall variety of the daily diet, gradually increasing the amount of fiber, and consuming sufficient fluids.
