Fiber is an essential part of a healthy diet. It helps to regulate digestion, prevents constipation, and can even help to lower cholesterol levels. Most people need between 25 and 38 grams of fiber per day, but most Americans only consume about 15 grams per day. Here are 5 easy ways to add more fiber to your diet:
Eat whole-food carb sources
Whole-food carb sources such as oats, quinoa, and brown rice are an excellent way to get more fiber. They contain a higher percentage of fiber than refined carbs like white bread and pasta.
Include veggies in meals, and eat them first
Eating your vegetables is always the best way to start any meal. But since fiber takes longer to be absorbed than other food groups such as proteins and carbohydrates; if you eat them first, it’ll give you more time for digestion.
This means that you’ll feel fuller, faster, which can help with weight loss.
The added benefit of veggies is that they not only help you feel full longer, but their slow release of energy will keep things stable so that when it comes time for dessert or an evening snack, none of those cravings can take hold!
Popcorn is a good healthy snack
Popcorn is a great snack because it’s low in calories and high in fiber. You can also make your own popcorn at home with a little oil and a stovetop popcorn maker.
Choose whole grains over refined grains
When choosing breads, portions of pasta, and other grain-based foods, opt for whole-grain varieties whenever possible. Whole grains contain the entire grain kernel – the bran, germ, and endosperm – which means they have more fiber than refined grains.
Snack on fruit
Fruit is an excellent source of fiber and can be eaten as a snack or added to breakfast or lunch. Fiber is found in the skin, pulp, and seeds of fruits and vegetables, so it’s important to eat them in their entirety. An apple with the skin intact has about four times more fiber than a peeled apple. Avoid juicing and peeling fruits and veggies.
Fiber supplements
If you’re having trouble getting enough fiber from food, you can also take supplements. Look for a supplement that contains soluble and insoluble fiber, as both are important for gut health. The psyllium husk is a good source of both soluble and insoluble fiber.
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