5 Easy Ways to Fit More Fiber in Your Diet

By: LECOM Wellness

December 6, 2016, 1:13 am - Categories: News

Many people do not incorporate the recommended daily amount of fiber into their diets. Children and adults need at least 20 to 30 grams of fiber each day for good health (Health, 2016). Soluble fiber can help lower glucose levels and blood cholesterol. Insoluble fiber can help move food through your digestive system promoting regularity (Health, 2016). Here are 5 easy ways to add more fiber to your diet:

1. Eat whole fruits instead of drinking fruit juices.
2. Replace white rice, bread and pasta with brown rice and whole grain products.
3. For breakfast, choose cereals that have a whole grain as their first ingredient.
4. Snack on raw vegetables instead of chips, crackers, or chocolate bars.
5. Substitute beans or legumes for meat two to three times per week in chili and soups.

Fiber reduces the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation (Health, 2016). Fiber helps you feel full to prevent overeating and maintain a healthy weight. Eating fiber-packed foods can lower your body’s absorption of calories from carbs. One U.S. Department of Agriculture study found that women who increased their daily fiber intake from 12 to 24 grams absorbed 90 fewer calories a day than those who ate the same amount of food but less fiber (Fetters, 2012).

Use these simple steps to increase your fiber intake today.

References

Fetters, K. A. (2012, August 8). The Best Kind of Fiber for Weight Loss. Retrieved from Womens Health Magazine: https://www.womenshealthmag.com/food/

Health, H. S. (2016, October). The Nutrtion Source. Retrieved from Harvard School of Public Health: https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/