Most people don’t eat enough fiber. That’s a problem because fiber is a foundation of health.

Fiber….

  • Prevents constipation
  • Helps with weight loss
  • Clears cholesterol
  • Feeds beneficial gut bacteria (your microbiome)

 

The Institute of Medicine recommends that men get at least 38 grams of fiber per day and women get 25. How can you make that happen? Here are my top 10 ways…

  1. Eat veggies first. Vegetables are an excellent source of fiber, which is one reason they make you feel full. When you eat your vegetables first, you make sure to get that fiber in before filling up on less nutritious foods.
  2. Snack on fruits. Fruits are another great source of fiber. Combine fruits with nuts or cheese for a well-balanced snack. 
  3. Incorporate beans. Beans and lentils provide a mix of protein, carbs, and fiber. Cycle them through your meal plan in place of meat to boost your fiber intake. If you have issues digesting beans, soak them in cold water for 24 hours before cooking or a take a digestive enzyme specifically for digesting beans right before you eat them.
  4. Cook whole grains. You’re almost guaranteed to get more fiber by cooking up some fresh quinoa or millet than if you opt for refined and prepared foods like white bread.
  5. Mix in seeds. Grind up flax seeds or stir in chia seeds to yogurt or smoothies for a boost of both healthy fats and fiber. 
  6. Leave on the peels. Eat the peels of foods like apples, cucumbers, and potatoes to boost the fiber content. 
  7. Eat avocados. One of nature’s superfoods, avocados are packed with healthy fats, vitamins, and 10 grams of fiber each! I like to include them in my morning smoothies…

What have you tried to boost your fiber intake?