Adding more fiber to your diet can help reduce inflammation, increase good gut bacteria, and even reduce the risk of developing arthritis, diabetes, and heart disease.
It’s recommended for men to consume about 38 grams of fiber per day and for women to consume about 25 grams per day.
Below are 10 ways to add more fiber to your diet:
Select Whole Grains
Such as oatmeal, brown rice, and quinoa.
Choose High Fiber Fruits
Berries, apples or pears are great options.
Add Insoluble Fiber Sources
Chia seeds, flax seeds, and hemp seeds.
Use Avocado as a Butter Substitute or Salad Topper
Half an avocado contains about 5 grams of fiber.
Add Legumes to Your Dishes
Lentils, black beans, and split peas are great sources of fiber and protein.
Leave the Peels on Fruits and Vegetables
The skins of apples, potatoes, and cucumbers can also be sources of insoluble fiber.
Three cups of air-popped popcorn has four grams of fiber per ounce.
Bake with High-Fiber Flours
Use whole-wheat pastry flour, coconut flour, or almond flour.
Check Nutrition Labels
Anything over 2.5 grams of fiber per serving is considered a good source of fiber, 5 grams is even better.
Take a Fiber Supplement
Whole plant foods are best, but if you are still struggling to increase your fiber intake psyllium can be a good option.
Assorted Fruits: Photo by Jakub Kapusnak on Unsplash
Popcorn: CC0 Public Domain