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Fiber is essential to your digestive health and offers many benefits to take control of your health and well-being. Unfortunately, not everyone gets enough of it through their diet.
The average adult eats only 15 grams of fiber per day, but we likely need much more. According to the Institute of Medicine, men need 38 grams of fiber per day and women need 25.
According to the Mayo Clinic, fiber can help manage cholesterol and weight, lower your risk of cancer, and keep bowel movements regular. With so many benefits to eating fiber, it is important to understand how to can get more of it in your diet.
The good news is that fiber is a naturally occurring substance in many foods. You do not have to go out of your way to eat a special diet or buy additional supplements. Instead, nutritional foods with high-fiber naturally occurring fiber make a significant part of any meal or healthy snack. Foods that are high in fiber include whole grains, fruits, vegetables, beans, legumes, seeds, and nuts.
Here Are the Three Best Ways to Get More Fiber in Your Diet:
Start with Breakfast
Breakfast is the most important meal to begin adding more fiber to your diet. Chia pudding is high in protein, full of omega-3s, packed with fiber, and helps keep you full and satisfied all day long. It’s also meal-prep friendly which makes it that much better for busy moms and professionals. Steel-cut oats contain β-glucan, a viscous, soluble fiber that slows the movement of food through the digestive tract to help you feel fuller after eating. Foods that keep you full may benefit people who are trying to lose weight and help avoid overeating.
Add Whole Fruits and Vegetables
Adding fiber to your meals doesn’t end at breakfast. The U.S. Department of Agriculture recommends eating five to nine servings of fruits and vegetables each day. Consider ways to add fruit and vegetables to each meal. If you take a sandwich to work for lunch, consider adding spinach with an apple on the side. Consider adding green beans, peas, carrots, broccoli, or asparagus on the side at dinner to make a meal more inspiring!
Snacks Count Too
Whether we admit it or not, everyone likes to snack. It is OK to be authentic to yourself and indulge! Adding fiber to your snacking habits is a reliable way to get more. Quick and easy snacks like oranges, bananas, almonds, and nuts are a great source of fiber.
If you are wondering if you are getting enough fiber, read the nutrition facts on the side label, and the grams will be listed. Look around for substitutes to your regular brand to see if another might have more fiber. Getting more fiber in your diet can be easy when you are mindful of the snacks and meals you already enjoy!