Quick! When was the last time you added up how many grams of fiber you get in your daily diet? Everyone is talking about carbohydrates and fats and sugars, but who thinks about fiber? Fiber has all kinds of health benefits to men, women, teenagers and children. It lowers your cholesterol, prevents heart disease, it keeps your blood sugar stable and can help lower the risk of Type 2 diabetes. Not enough? It also lowers the risk for certain types of cancers and promotes healthier gut bacteria.
No one wants to talk about this taboo subject, but constipation is the number one gastrointestinal complaint in the United States and fiber can reduce that. What’s more, fiber helps fill you up faster at meal time and keeps you satisfied longer which can help individuals lose weight and keep it off. It is recommended that women get 25 grams of fiber a day and men be in the 38 gram per day range. Most Americans only get about 15 grams of fiber in a day, so we have work to do.
Here are some fiber-rich foods to incorporate into your diet slowly:
Fruits: apples, bananas, oranges, strawberries, raspberries, blackberries, mango
Vegetables: broccoli, kale, spinach, asparagus, carrots, beets, beans, peas, collard greens and artichokes, avocados, sweet potatoes
Whole grain breads, wheat pasta, nuts and seeds, popcorn, oatmeal, quinoa
Water, fiber fortified orange juice, yogurts
Fiber is something the body needs but never actually digests. For the next 30 days, try to increase your fiber intake and see if you feel better!
No one wants to talk about this taboo subject, but constipation is the number one gastrointestinal complaint in the United States and fiber can reduce that. What’s more, fiber helps fill you up faster at meal time and keeps you satisfied longer which can help individuals lose weight and keep it off. It is recommended that women get 25 grams of fiber a day and men be in the 38 gram per day range. Most Americans only get about 15 grams of fiber in a day, so we have work to do.
Here are some fiber-rich foods to incorporate into your diet slowly:
Fruits: apples, bananas, oranges, strawberries, raspberries, blackberries, mango
Vegetables: broccoli, kale, spinach, asparagus, carrots, beets, beans, peas, collard greens and artichokes, avocados, sweet potatoes
Whole grain breads, wheat pasta, nuts and seeds, popcorn, oatmeal, quinoa
Water, fiber fortified orange juice, yogurts
Fiber is something the body needs but never actually digests. For the next 30 days, try to increase your fiber intake and see if you feel better!
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