HOW TO ADD MORE FIBER TO YOUR DIET

Scientists have been proven a number of health benefits of fiber such as controlling blood sugar levels, improving heart health, preventing and treating dry stool or constipation and hemorrhoids, adding weight loss and more. According to the guidelines of the American Food and Drug Administration (FDA), on average, adult women need to eat about 25 grams a day and adult men need to consume about 38 grams a day. However, most adults don’t even eat half that much as it can be a real challenge for them to find the right mix of foods to meet the daily fiber needs.

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Here are some simple steps that can help you come closer to your goal.

CHOOSING HIGH-FIBER FOODS

Eat 100% whole grains

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Whole grains are one of healthful and fiber-rich foods that can help you meet your daily fiber needs. Whole grains contain 3 parts: the germ, endosperm and bran in which the bran is the portion of the grain containing the most fiber. A serving of grains is one ounce, so eat 3-5 servings of 100% whole grains daily. Examples of whole grain foods involve brown rice, oatmeal, quinoa, corn and millet.

Vary your protein sources

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You know, protein is also an essential nutrient which comes from both animals and plants. There’re a wide range of protein-rich foods that are also high in fiber like legumes. Legumes including beans, lentils and peas are vegetables containing not only a relatively rich amount of fiber but also a great source of potassium, folate, magnesium and iron.

Eat a fruit or a vegetable at each meal

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Aim for a fruit or vegetable at each meal and snack that can also help you achieve the goal of fiber intake. Top fiber sources in fruits and vegetables include raspberries, strawberries, apples, pears, oranges, artichokes, Brussels sprouts, broccoli, turnip greens, potatoes with skin and okra.

Eat more seeds, nuts and legumes

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Nuts including peanuts, pistachios, sunflower seeds, almonds and pecans are a tasty way to add additional fiber to your diet. They are also a healthy dose of protein and omega-3 fatty acids. Aim for one serving of nuts a few times a week.

Drink 64 oz clear of fluids daily

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Of course, water doesn’t provide any fiber; however, an adequate amount of fluids daily is needed with fiber intake as getting inadequate water intake when increasing fiber may result in constipation.

PREPARING FIBER-RICH MEALS AND SNACKS

Add fiber to your diet slowly

Add about 5 grams of fiber to your daily diet until you reach the goal. Adding too much fiber too fast can cause some gastrointestinal stress such as constipation, diarrhea, painful bowel movements, bloating or gas.

Leave the skin on your fruits and vegetables

Including more fruits and vegetables in your diet will provide additional fiber intake. You even can maximize the fiber consumption from these foods by eating their skin. For example, don’t peel apples or if you’re eating potatoes, leave the skin in your dishes such as if making bakes or mashed potatoes.

Replacing refined, processed grains with whole wheat products

Try 100% whole wheat pasta or pasta made from quinoa or brown rice. Eat brown rice instead of white rice. Use 100% whole wheat bread instead of white bread products. Check to make sure that processed foods like pasta or bread are 100% whole grain by reading the food label.

Eat a whole-grain or high-fiber cereal for breakfast

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You are used to eating a fiber-packed breakfast means you will reach your daily fiber goal easily. Eat a cereal with 5 or more grams of fiber per serving and make sure to add protein to your breakfast to ensure that the high carb count in fiber-rich foods doesn’t cause blood sugar drops or spikes and cravings later in the day.

Prepare or cook foods and recipes with high-fiber ingredients

For example, add beans and lentils to your salads, soups or stews. Bake muffins that involve crushed bran cereal or unprocessed wheat bran.

Choose high fiber snack foods

Fiber-rich snacks are carrots and hummus, raisins, a handful of edamame, nuts or popcorn. Also try pre-packaged foods containing high amounts of fiber. Granola bars and dry cereal can be a great snack.

Prepare international recipes

Try a variety of cuisines focusing on whole grains and legumes by searching on the Internet or purchasing a cookbook. When preparing international dishes, choose whole grains. A recipe may require white rice, but use brown rice instead.

Add flaxseeds to yogurt or smoothies

Adding flaxseeds to yogurt or cereal in the morning is another great way to increase your fiber intake as flaxseeds are rich in fiber and essential fatty acids, which are beneficial to your health as well as help control your blood sugar levels.

Add some berries to your protein shake

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Blackberries are high in fiber and antioxidants, so if you can add them to your shake, you will have a very nutritious shake ever. You can add chia seeds for extra fiber and omega-3 fatty acids.