5 Easy Ways to Add More Fiber to Your Diet

Most of us aren't eating the right amount of fiber. Here's how to get more.

Nov 16, 2019

Tags:

Health, Fiber

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When we talk about healthy eating things like turmeric, olive oil, vegan, and gluten free are the things that go viral on social media. Talking about fiber is just not that sexy. But it is an important part of a healthy diet.

Most people have only heard that they should eat whole grains and that fiber is good for shhh… constipation. They are really missing the big picture. So much so, that according to the FDA, most Americans do not get the recommended amount of dietary fiber or understand that not getting enough comes with health risks.

So why is fiber so important? Eating between 25 to 29 grams of fiber a day helps to reduce Cholesterol, control blood sugars – something that is very important for diabetics – , reduces the risk of cardiovascular disease, and of course promotes bowel health according to the Mayo Clinic.

Finding tasty high fiber food is not hard at all, here's how.

Whole Grains are Great

Today, you can find whole grain breads, cereals, wheat pasta, and flours in any supermarket. At least half of the grains you eat should be whole and not refined. Check the labels of the products to see that whole wheat flour or other grains – brown rice, barley, bulgur, buckwheat, or oats –  are the first ingredient. Here's a tasty tip, oats are loaded with fiber.

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Eat More Fruits and Veggies

Most fruits and vegetables contain soluble fiber which means it can be digested and used by the body. According to the FDA: Avocados, raspberries, and blueberries are very high in good fiber. Oranges, bananas, and strawberries are not that far behind. The best veggies to eat are artichokes, brussels sprouts, and root vegetables like sweet potatoes, carrots, and beets. Make a root vegetable stew to stock up on fiber.

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Munch a Bunch of Fiber When You Snack

When you are craving a snack in the evening, pop some popcorn, or grab a handful of nuts – almonds have the most fiber –or seeds. If you have a craving for chocolate, make it dark and at least 70 – 95 percent cocoa content.

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Load up on Legumes

Beans, split peas, chickpeas, and lentils are all great sources of fiber. You can make a lentil or split pea soup to chase away the chills, make nachos with refried black beans and whole wheat chips, chili with kidney beans, and eat like a Middle Easterner and put hummus on everything.

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Fill the Food You Cook and Bake With Fiber

It's easy. Just replace whole grain flour for half or more of the white four you use baking. Add oats to pancake batter, muffins, and even chocolate chip cookies for a tasty treat that good for you. And use chia seeds, they are the best source of fiber on earth.

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BONNIE RIVA RAS, EDITOR & WRITER
Bonnie Riva Ras has dedicated her life to promoting social justice. She loves to write about empowering women, helping children, educational innovations, and advocating for the environment & sustainability.