10 Ways To Get More Fiber In Your Diet Eat This, Not That

10 Ways To Get More Fiber In Your Diet Eat This, Not That

Most of us need to eat more fiber. More than 90% of women and 97% of men do not meet the recommended amount for good health, according to the US government Dietary Guidelines for Americans. One reason may be that dietary fiber is difficult to find, especially in highly processed foods, such as fast foods, which make up a large part of the standard American diet.

You can make meeting your fiber intake a lot easier by staying away from processed foods and moving toward a variety of whole foods. But if you want to know specifically where to find the most dietary fiber, Read on and note these easy and delicious ways to sneak more disease-preventing nutrients into your meals and snacks.

Why do you need more fiber

You probably know from experience that eating more fiber means you won’t have to worry about constipation. Your stools are larger, softer, and easier to pass. And you’ve certainly heard that fiber helps lower total cholesterol levels by lowering “bad” low-density lipoprotein (LDL).

But fiber also helps control blood sugar levels, helping you maintain a healthy weight. It’s also important for the health of your gut, reduced chronic inflammation, and reduced risk of type 2 diabetes, heart disease, and some types of cancer, according to the Mayo Clinic.

How much fiber do you need per day?

“30 grams of fiber per day is a big overall health goal to reach for adults,” he says. Eat this, not that! Medical Review Board Member and Registered Dietitian Julie Upton. “Most of them only eat about 15 grams a day… A good general rule of thumb when comparing the amounts of fiber in packaged foods on the nutrition labels is that if the food has 3 grams or more of fiber, it’s the best option,” says Upton.

To meet this daily recommended amount of fiber, here are some tricky ways to make it happen.

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One thing you can do is start each morning with a piece of fruit. Try eating an apple or a handful of berries, or mix the fruit with another fiber-packed breakfast like oatmeal for a double dose of fiber. Eat eggs instead? Suggests “add orange slices on the side of scrambled eggs” Eat this, not that! Member of the medical board Lauren MunkerMS, RDNis a registered dietitian and author of a book A first-time mommy-to-be cookbook. There are so many creative ways to enjoy fruit in the morning.

Oatmeal, apple and cinnamon pancakes
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Oats contain a type of soluble fiber called beta-glucan that lowers blood sugar levels to avoid type 2 diabetes and improve overall metabolic health, according to a study in Functional Foods Magazine. But let’s say you can’t stand the taste and texture of hot oatmeal in the morning. Do you like cakes? Rolled oats or steel-cut muffins serve up the fiber in a satisfying gastronomic cart that pairs nicely with coffee. Make it even healthier by adding apples and cinnamon as you would in the Apple Cinnamon Oat Muffin recipe healthy slice of life.

Red lentil pasta cooked with cherry tomatoes
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Do you come back for seconds after eating a bowl of spaghetti? Or do you feel hungry half an hour after finishing? That’s because typical pasta is made with white flour that has had all the fibers removed through processing. In fact, drinking it can raise your blood sugar just as quickly as consuming sugary sodas.

He says the solution is to choose pasta made from whole grain flour Eat this, not that! Member of the Medical Review Board and Registered Dietitian Amy JudsonMS, RD. You can find many brands at your local grocery store. Read ingredient lists and look for pasta made with lentils, chickpeas, pea protein, wheat and barley. One of the popular brands that Goodson recommends is panza pastaMade with chickpea flour, which provides 5 grams of satiating fiber per serving.

Lentil macaroni
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Even regular pasta without fiber can be made healthier by infiltrating the fiber into the sauce you put on top of it. Add any chopped vegetables to a grated or homemade sauce for a healthy dose of dietary fiber. Or add lentils, white beans, and kidney beans. Just one cup of these It will contribute 5 to 20 grams of fiber to the plate.

RELATED: Dangerous Signs You’re Not Getting Enough Fiber

Various berries in tin cans
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Head to a local orchard or farm to pick your fiber. In the fall, choose a bushel of apples, or in the summer, choose berries or blueberries. Fresh cranberries are superior to store-bought cranberries, because they “have more fiber and a bit less sugar than traditional blueberries,” Upton says.

peach
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We’re talking about sweet, chewy peaches. There’s a reason plums are always on the menu in hospitals. 3 grams of fiber patients get in a meal 5 plums It can help them restore their bowels to regularity.

RELATED: The 5 Best High-Fiber Breakfasts You Can Try When You’re Tired Of Oatmeal

pear juice
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“One of my favorite ways to get more fiber is to add pears to smoothies, chew them as a snack, or mix pear slices into salads,” Eat this, not that! Member of the medical review board Toby AmidorMS, RD.

Pears are one of the best sources of fiber from the fruit, with one medium-sized grain providing 21% of the recommended daily intake. “The soluble fiber in pears may reduce the risk of heart disease and some types of cancer,” Amidor says. Try tossing slices or chunks of pears into salads like Amidor Waldorf salad lighter with pear Or add it to muffin batter as in this recipe Pear pumpkin seed pancakes.

popcorn
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Get a good flick at your local Multimedia and sneak in a bag of homemade popcorn. “Popcorn is a healthy whole grain,” says Upton. “You get 3.5 grams of fiber in 3 cups of air-popped popcorn.”

almond box
Titiana Bikovits / Unsplash

Belly roar at work? Reach out to your desk to get a dry toasted bag almonds (14.8 grams fiber per cup) or nuts (8.5 grams). Also stock a container of chia seeds to toss in smoothies, yogurt, salads, and more. tablespoon of chia seeds Contains 6 grams of fiber.

Psyllium Husk in a bowl
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A very simple way to get more soluble fiber in your diet is to drink it. Mix some psyllium husk powder in a tall glass of water, orange juice, or any other beverage and drink it. Psyllium husks, the main ingredient in Metamucil, is a plant-based fiber supplement clinically proven to be effective against chronic constipation, ulcerative colitis, hemorrhoids, and irritable bowel syndrome, according to a report in the journal. Today’s Nutrition.

Psyllium, which turns into a gel in the small intestine, slows the absorption of nutrients and sugars, improves blood sugar control and reduces hunger, which may lead to weight loss and a reduced risk of type 2 diabetes. Soluble fiber is known to lower LDL (“” “bad”) and total cholesterol without affecting good HDL cholesterol. You can find different types of psyllium products in powders, tablets, and even gums at the drugstore.

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