Natalie Schneider is Your Holistic Health Coach in NYC

Improve Digestion with Fiber-Friendly Foods
by Natalie Schneider, Holistic Health Coach of Natalie Wellness

Soluble fiber is super important for people with diabetes but it's also very important for the rest of us. So what exactly is fiber?

Fiber is the "non-digestible part of fruits, vegetables and grains." We consume fiber when we eat certain foods and this helps us with digestion. It keeps us going to the bathroom regularly. In addition fiber is what gives us a feeling of being full so that we don’t need to keep eating empty calories.

There are two types of fiber, soluble and insoluble. One dissolves in water and the other does not.

Here is a list of foods high in fiber: peas, beans, oats, oat bran, barley, whole wheat, green vegetables, apples, mango, plums, kiwi, pears, blackberries, strawberries, raspberries, peaches, citrus fruit, nuts, seeds (flax seeds in particular).

White flour products and other refined grains do not contain fiber as this is stripped out during the milling and refining process. So make sure you’re eating whole wheat products, oats and other whole grains.

You should aim for 25-35 grams a day of fiber (soluble and insoluble). If you haven’t been consuming fiber on a regular basis then you want to start off slow and add larger amounts of fiber each week.

Here are some sample menus to help you get in fiber every day:

Breakfast: ½ cup of oatmeal with mixed berries
fruit smoothie with oat bran mixed in
quinoa with almonds and dried fruit.

Lunch: salmon, kale and ½ cup of brown rice
Tuna fish, garden salad with 1-2 tbs of flax seeds
Quinoa with garlic, onions, green peppers, zucchini.

Dinner: grilled skinless chicken breast with mango chutney, collard greens, ½ cup of barley
Grilled tofu with bok choy, buckwheat


Got the Sugar Blues? More Nutrition Advice with Natalie

Do you wake up in the morning and grab a doughnut and a cup of coffee with three sugars? Do you have a standing appointment at 3pm with the vending machine for cookies or chocolate? If you’ve answered yes to these questions then you’re most likely addicted to sugar.


The average American consumes 20 teaspoons of sugar a day. Sugar is hidden in so many everyday foods that most people don’t realize they are consuming sugar. Besides the sugars found in desserts, candy and sodas there is sugar added to cereals, deli meats, ice tea, juice and frozen entrees.

So what is the impact of all this sugar on your body? The obvious answer is weight gain but there are so many more impacts. The next time you’re eating your favorite sugary snacks pay attention to how you feel right after you eat it and then an hour later. For many people sugar makes them anxious, causes headaches, mood swings and it gives them a boost of energy and then they crash thirty minutes later. In addition to all the external impacts that we can see and notice sugar also can weaken your immune system and too much sugar can lead to the development of type 2 diabetes. So what should you do to reduce your sugar consumption? The first thing I advise is to make sure that you’re hydrated. Drink a glass or two or water the next time you have a sugar craving. Often times our need for water is masked as a sugar craving. If that doesn’t work then you need to look at your diet and determine if you’re getting enough nutrients and vitamins from the food that you eat. Sugar cravings can be caused by consumption of too much protein as well as insufficient protein consumption.

Are you looking for more support to help you control your sugar addiction and eat a balanced diet? Join Natalie for a free Teleclass September 27th from 7pm-8pm.

Sign up for the free Teleclass with Natalie Schneider.>>

About Natalie Schneider, Your Holistic Health Coach in NYC


Natalie is a Health & Nutrition Coach and received her training from the Institute for Integrative Nutrition, where she was trained in more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.

I chose to work in nutrition and help people because I know what it's like to struggle with health issues. Nine years ago I suffered from chronic yeast infections and was caught in a cycle of taking medicines but the infections wouldn’t go away. I came to realize that I was consuming too much sugar which feeds yeast. With help and encouragement I changed my diet and my health improved dramatically! I've been healthy ever since.

Contact Natalie Schneider for a free consultation on how to achieve your health goals and live a happier and healthier life.>>
(212) 470-4200