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!