Fiber is essential for your health and holds many benefits. Today, we will share how you can easily add more fiber to your diet. So let’s get started!
What Is Fiber?
Fiber is a type of carbohydrate that the body technically does not digest. However, because fiber cannot be broken down, it helps regulate how the body processes glucose (sugar) and keeps blood sugar levels in check. There are two types of fibers: water soluble and water insoluble. Soluble fibers absorb water during digestion, whereas insoluble fibers remain unchanged throughout the process.
Fiber is essential for your health and has the following benefits:
- Reduces constipation and assists in digestive health
- Helps maintain body weight or assists in weight loss
- Lowers cholesterol levels
- Lowers the risk of diabetes or heart disease
- Boosts immunity
How Much Fiber Do I Need?
The average person’s daily dietary fiber intake should be between 25 and 30 grams – but, unfortunately, most people don’t get nearly that much! Let’s look at how you can easily add more fiber to your diet.
Vegetables
Eating non-starchy vegetables and leafy greens at the beginning of your meal is a great way to increase your fiber intake. (Think artichokes, asparagus, baby corn, beans (green, wax, & Italian). It also helps you eat fewer calories overall. More veggies, fewer calories, and more fiber? This sounds like a win-win-win to us!
Fruit
Snacking on fruit is an excellent way to eat more fiber. Mostly all fruit contains fiber, but some have more than others. Examples of high-fiber fruits are apples, raspberries, and pears, mangoes, persimmons, and guavas!
Popcorn
Popcorn is a great high-fiber snack. For the healthiest, lowest-calorie version, make it in an air popper or put it in a brown paper bag and air pop it in the microwave.
Avocados
Avocados are avo-mazing and are packed with fiber (up to 10 grams!). Avocados also go great with just about everything. You can spread it on whole-wheat toast or chop it up in a salad – the options are limitless!
Nuts and Seeds
Nuts and seeds are the ideal snacks for when you feel peckish. They provide protein, fat, and fiber. Chia, flax, and hemp seeds are especially easy to add to any snack or meal.
Whole-Grain Carbs
When you choose whole grains like brown rice and whole-grain bread (as opposed to white rice or white bread), you ensure that your body gets more fiber.
Do you have any tips for adding more fiber to your diet? Share them with us in the comments below.