Did you know that the daily recommended intake of fiber is 20-30 grams? According to the American Diabetic Association, most Americans don’t get enough fiber in their diets. Let’s try to change that! Here are some ways you can add more fiber to your diet!
Easily Add More Fiber to Your Diet
Now, you may be asking yourself why you need to eat so much fiber. Fiber helps prevent cancer, diabetes, and heart disease. It also helps you regulate your weight, reduce cholesterol and reduce constipation. It’s a very important part of a healthy lifestyle!
Fiber is only found in plant-based foods, so it’s no wonder many of us are lacking fiber. The ‘western diet’ is heavily focused on meats and carbs. We always worry about getting enough protein so we make sure we eat lots of meat during our days. There’s a huge push in the media to eat meat and protein, but there’s no one paying to advertise veggies and fiber!
Like I said, plant-based foods are the source of the fiber we need. Of course not all plants are equal went it comes to Fiber so here are some of the best sources of fiber:
- Apples, pears, bananas, raspberries, blueberries
- Almonds, pistachios, pecans
- Avocado, kale, peas, winter squash
- Lentils like; navy, white, kidney beans, black beans.
These are just some of the plant-based foods you can get a good boost of fiber from. Try adding one or two of the above sources to your diet everyday. When you make that a habit, add another source!
There are also other ways to get more fiber into your diet too. Here are a few ways you can easily add more fiber to your diet:
- When eating breakfast, try stick to bran-based cereals or a bowl of oatmeal.
- When baking, try adding flax seeds and they will pretty much go unnoticed. You can also easily add flax seed to soup, salads, and yogurts.
- Speaking of yogurt, add some granola or flax seed to your yogurt!
- Try adding oats to baked goods. Muffins, cookies, etc. There are lots of options out there!
- When preparing your plate for supper, make sure to add lots of veggies first. Half of your plate should be vegetables.
- Add side salads to your meals instead of french fries.
- Make sure you have fresh fruits and veggies in your kitchen at all times. Washed and ready to go!
- Try leaving your skins on your potatoes, the fiber is stored closest to the skin.
- When choosing a desert try fruit salad with a dollop of light whip cream,
- Read labels and look for fiber. Choose packaged foods with more fiber and more nutritional value.
This doesn’t mean you have to count every gram of fiber. If you can focus on eating more fruits and veggies you are well on your way to a diet full of fiber!
If you liked this, you might also like:
- Misconceptions About Burning Body Fat
- Spotting Fad Diets
- The Truth About Detox Diets
- 3 Smart Weight Loss Habits