On average, Americans eat about 10 grams of fiber each day – significantly less than the fiber recommendations from the Institute of Medicine. They advise men to consume 38 grams and women 25 grams of fiber each day, respectively. It doesn’t have to be a chore to add more fiber to your diet, and the rewards are great.
Get more fiber at breakfast! A University of Liverpool study
showed that eating a high fiber breakfast can help you eat less throughout the day, which could lead to weight loss, as you’re consuming fewer calories.
Fruits and Veggies
Load up with fruits and veggies at every meal. MyPlate
suggests filling at least half your plate with fruits and vegetables. Add berries to your breakfast, snack on a high fiber apple and munch on black beans, hummus, avocado and red peppers during dinner.
Choose whole grains instead of processed grains. Whole grains are high in fiber as well as iron and B-vitamins. Eat brown rice instead of white rice, whole wheat pasta instead of refined.
Several times a week, skip meat and choose instead vegetarian choices, like fiber-rich beans and legumes. This is an easy swap to add extra fiber.
High Fiber Foods
Maximize your fiber intake by adding these fiber-rich foods to your diet: black beans, lentils, barley, bran, raspberries, broccoli, pears, apples, oats, corn, whole wheat spaghetti, artichoke, green peas and avocado.
Read nutritional labels to see how much fiber is in your food. A label that says it’s an “excellent” source of fiber has five or more grams of fiber per serving.
How do you add more fiber to your meals? Find dietitian-recommended menu choices like these with complete nutrition information (including fiber) on HealthyDiningFinder.com: