We all need more fiber. Many say how can I get more in my diet? Well my favorite Authority Nutrition has a great article on 16 Easy Ways to Eat More Fiber.
Getting enough fiber is important for your health.For one, it can reduce constipation and help with weight loss and maintenance.It may also lower cholesterol levels, as well as your risk of diabetes and heart disease.This may be because fiber is a prebiotic, meaning it promotes healthy gut bacteria.Yet most people aren’t getting enough fiber.The Institute of Medicine recommends 38 grams per day for men and 25 grams for women. Americans average only around 16 grams of fiber per day, which is about half of the recommended amount.
1. Eat Whole Food Carb Sources
Whole-food carb sources all naturally contain fiber. These include fruits, starchy vegetables, legumes and whole grains.
2. Include Veggies in Meals and Eat Them First
For a number of reasons, you should eat lots of vegetables. For one thing, they lower your risk of several chronic diseases. Nonstarchy vegetables are particularly low in calories and high in nutrients, including fiber. Eating your vegetables before a meal is a good strategy for eating more of them.
3. Snack on Fruit
Individual pieces of fruit, such as an apple or pear, make great snacks because they’re tasty and portable. All fruit delivers fiber, although some have significantly more than others. For instance, one small pear has five grams of fiber, whereas a cup of watermelon has one gram. Berries and apples are other high-fiber fruits.
4. Choose Whole Grains over Refined Grains
Whole grains are minimally processed, leaving the whole grain intact. In contrast, refined grains have been stripped of their vitamin-containing germ and fiber-rich hull. This makes the grain last longer but also takes away the most nutritious parts, leaving only a fast-absorbing carb.
Replace the refined grains in your diet with whole-grain versions. In addition to oatmeal or brown rice, try:
5. Take a Fiber Supplement
I personally take Super Seed Beyond Fiber by Garden of Life. It is plant based so you do not have the bloat. It's in my Amazon estore . It’s best to get your nutrition, including fiber, from food. But if your fiber intake is low, you might consider taking a supplement.
A few types of supplements have research to back them up.
1. Guar fiber: As a supplement, guar fiber may improve fullness and lower your overall calorie intake. It’s also used in processed foods to improve texture.
2. Psyllium: This is the key ingredient in Metamucil, a popular fiber supplement used to fight constipation. In a study, psyllium was also shown to decrease hunger between meals.
3. Glucomannan: This fiber is added to some low-fat dairy products to improve texture, and it’s the main ingredient in no-calorie shirataki noodles. As a supplement, it increases fullness and reduces appetite.
4. β-glucans: This type of fiber is found in oats and barley. It is fermented in the gut and acts as a prebiotic to support the healthy microorganisms that live there
Well here are a few ideas to get you started. Next time we will talk about more options for increasing your fiber intake!
I am with you and in your corner!