10 Ways to Get More Fiber In Your Diet!

4/10/2018

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.

Eat Popcorn
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.

Sources:
https://www.healthline.com/nutrition/16-ways-to-eat-more-fiber#section6
http://www.eatingwell.com/article/287742/10-amazing-health-benefits-of-eating-more-fiber/
https://visual.ly/community/infographic/health/fiber-foods

Photo Credits:
Assorted Fruits: Photo by Jakub Kapusnak on Unsplash
Popcorn: CC0 Public Domain

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Author

Amanda is a mother of three (10, 7, and 5) and has been married for 14 years. My weight loss journey started July 17, 2008, one day after my daughter's first birthday. Tipping the scales at 235 pounds at 5'3, being an over weight, over tired, out of shape role model no longer appealed to me and I knew it was time for a change. Three pregnancies later, I had lost a total of 105 pounds. I had run 2 marathons and dozens of half marathons. Something was missing. I was thin, but I wasn't fit. I wasn't healthy. I could feel it in my insides. I was 136 pounds and a size 8. Something didn't add up. I got my certification in personal training, nutrition, weight management, and dove into supplementation and whole foods. 90 days later, I gained 10 pounds and lost two pants sizes (8 to a 4).

Continuing on this path, all of my clients wanted to know how I was doing it. I always dreamed of creating a business that truly added value to people and improved their health. My husband, Grant, and I decided it was time to take that leap.

December 9, 2016, Simply Prepped Meals was born. Based around the mission of providing whole food based nutrition to people's doorsteps, we set out to create a new idea that fast food didn't have to be expensive or bad for you. Six months later, we built our permanent location in Cynthiana, IN. Then, January 2, 2018, we entered into a partnership with the YMCA of Southern Indiana to continue spreading the word of meal prep and eating with purpose.

Amanda coaches individually as well as continues to drive their business. Any questions about personal coaching can be directed to her at [email protected]

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