DIETARY fiber is essential for maintaining a healthy digestive system, regulating blood sugar and cholesterol levels, but despite this information, most people still do not consume enough of it. The recommended daily fiber intake for adults is 25 to 30 grams, and many consume half that amount.
As nutritionist Shana Minei Spence explains, fiber is “a type of carbohydrate that the body cannot digest, and its presence in the diet helps maintain regular digestion, nurture beneficial gut bacteria, and reduce the risk of chronic diseases, including colon cancer.”
It is advisable to consume both soluble and insoluble fiber, and the nutritionist revealed six simple changes for the Eating Well portal that helped her get enough fiber into her body every day.
Eat more fruit.
Many people avoid fruit because of its natural sugars, but it is precisely fruit that brings numerous benefits: it is rich in vitamins, minerals and fiber. An apple with the skin contains about two grams of fiber, while a cup of blackberries provides eight. Adding fruit to yogurt, smoothies or cereal is an easy way to increase your intake.
Add legumes to meals
Beans and chickpeas are excellent sources of plant-based protein and fiber. A half-cup serving of black beans contains about seven grams of fiber, and chickpeas have the same amount. Canned versions save time and can be easily added to soups, salads, or baked potatoes.
Start your day with oatmeal.
Oatmeal is a great breakfast high in fiber. Half a cup contains about ten grams, and adding half a cup of raspberries can add another five grams of fiber. It can also be prepared the night before, so you’ll have a delicious and healthy breakfast high in fiber ready in the morning, reports Eating Well.
Choose whole grains
Whole-grain pasta contains about five grams of fiber per cup, while regular white pasta has only two grams, the nutritionist explains. Adding white beans or vegetables makes the dish even more nutritious.
Choose your snacks wisely
In addition to fruit, snacks like a mix of popcorn, seeds, and nuts are also a good source of fiber. For example, three cups of popcorn topped with pumpkin seeds and almonds provides about eight grams of fiber. For a sweet touch, you can add dried cranberries or a bit of dark chocolate.
Eat more vegetables throughout the day
Five servings of vegetables a day are recommended, and it’s best to include them in all meals, from morning omelets and smoothies to evening side dishes. Brussels sprouts, leafy greens, and even corn are all valuable sources of fiber. For example, half a cup of cooked Brussels sprouts contains three grams of fiber, while one ear of corn provides about two grams.
For optimal results, it is important to consume a variety of fiber sources throughout the day and enjoy your food.
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