10 Ways to Increase Your Fiber Intake
I was inspired to write this post by my sweet mother who called me up a few weeks ago to ask me about fiber. She was excited to find something that would help her with weight loss, so she wanted ideas on how to increase her fiber intake. While fiber has become a trendy part of the diet world, it’s definitely not new. The big reason why it’s such a hot topic is because most Americans aren’t getting enough. The recommended amount of fiber is 25 grams for women and 38 grams for men. That’s hard to get if your diet is made up of candy, chips, soda, fast food, or other processed foods that have little to no fiber.
The reason fiber can help with weight loss is because fiber takes longer for your body to digest. So it’ll make you feel fuller for longer periods of time, compared to other foods. The two main types of fiber are soluble and insoluble. Soluble dissolves in water, while insoluble does not. Both types of fiber are important for your overall health, making it essential to include a variety of whole grains, legumes, fruits, and vegetables in your diet.
So here are a few tips and tricks to getting more fiber.
- Boost your smoothies. Increase fiber by adding 1–2 tablespoons of wheat or oat bran.
- Swap white or refined grain products with whole grain options.
- Snack on nuts. Almonds contain 4 grams of fiber per ounce.
- Add beans to your salad, casseroles, or soups.
- Don’t peel the edible skin from your fruits and vegetables. They’re actually a great source of insoluble fiber.
- Add flax seeds or ground flax meal to your yogurt, cereal, or soups. 1 ounce of flaxseed contains a whopping 8 grams of fiber.
- Eat berries. Use them to top your yogurt, oatmeal, or cereal. You can also enjoy them as a healthy dessert.
- Replace chips with air-popped popcorn for a snack.
- Use avocados to top your salad, sandwiches, or Mexican dishes. One avocado has an amazing 10 grams of fiber!
- Make sure your breakfast cereal is whole grain. Bran flakes, depending on the brand, can have 5½ grams of fiber in every ¾-cup serving.
Increase your fiber gradually, so your body can adjust to it. A drastic change can cause gastric discomfort, like gas and bloating. Make sure that you increase your water intake, as well. Fiber works best when it can absorb water like a sponge. Without enough water, fiber can cause constipation.
So make a commitment to increase your fiber intake today, and be sure to check out our recipes that use some of the suggestions I mentioned above!
Stay healthy,
Michelle Alley BS
iFit Nutritionist
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
http://www.todaysdietitian.com/newarchives/021115p14.shtml
http://www.todaysdietitian.com/newarchives/040212p40.shtml
http://www.todaysdietitian.com/newarchives/063008p28.shtml
https://www.ucsfhealth.org/education/increasing_fiber_intake/
