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It’s essential to have adequate fiber for good health. Fiber aids in weight loss and relieves constipation. Additionally, it may improve digestive health and lower the risk of diabetes, heart disease, and cholesterol. Despite this, the majority of Americans don’t consume enough fiber. Americans only consume, on average, 16 grams of fiber daily, which is below the recommended amount. Men should try eating 38 grams daily, while women should aim for 25 grams. There are several ways to sneak more fiber into your daily routine.

Eat Vegetables

You should consume a lot of veggies when possible. For starters, they may reduce your chance of developing several chronic illnesses. Non-starchy vegetables are low in calories and rich in nutrients such as fiber. By consuming vegetables before eating, you eat less throughout the rest of the meal. 

Snack on Popcorn or Fruit

One of the greatest snack foods available is popcorn. This is because it’s a whole grain that contains 4 grams of fiber per ounce. Popcorn that has been air-popped in a microwave or an air popper has the fewest calories. Sprinkle it with salt and spice for flavor boosts without the fat or calories. In addition to popcorn, all fruit contains fiber. Portable fruit such as apples and pears are a great snack option. Fruit fiber can increase feelings of fullness, particularly when combined with foods high in protein and fat, such as cheese or nut butter.

Eat Nuts and Seeds

Protein, fat, and fiber are all found in nuts and seeds. Nearly 4 grams of fiber are present in an ounce of almonds. Unsaturated fats, magnesium, and vitamin E are also abundant. Additionally, nuts and seeds are adaptable meals. They make the best on-hand snacks since they are nutrient-dense and shelf-stable. You can include them in dishes to boost the nutrients and fiber in your meals.

Whole Grains, Not Processed

The minimum processing of whole grains preserves their natural state. By contrast, the vitamin-rich germ and fiber-rich bran have been removed from processed grains. This extends the shelf life of the grain but also removes its healthiest components, leaving just a quick-absorbing carb. Consider substituting whole grains for at least half of the refined grains in your diet. 

Take Supplements

The best way to get nutrients, including fiber, is via meals. But if you don’t get enough fiber, consider taking a supplement. The main component of the well-known fiber supplement Metamucil, which is used to treat constipation, is psyllium. Psyllium was shown in one research to lessen appetite between meals. Glucomannan increases texture in certain low-fat dairy products. It boosts satiety and suppresses appetite when taken as a supplement.