Header image by Chie Carroll from Pixabay
by Elizabeth Magee, LRD
And we’re back. Hopefully, you slept and were able to go on with your lives while waiting for the rest of the fiber story!
As I said last month, you aren’t going to accidentally eat the recommended amount of fiber. You’re likely going to have to work for it. And if you do, you’ll reap the many benefits, including (but not limited to) lower cholesterol, better blood sugars, a more regular “schedule,” along with feeling fuller for longer and reducing your risk of certain cancers. The list really could go on.
Drum roll, please.
The recommended amount of dietary fiber for adults is 25-30 grams per day. Maybe that means nothing to you, but if you look at a food label, you’ll see that this is going to take some work to achieve! The goal is to get it from food rather than a fiber supplement. On average, we’re only getting about 15 grams/day.
Some tips to increase your fiber intake?
- More fruits and veggies!! Have I said that before?
- Scouting out WHOLE GRAINS – check the ingredients for the word “whole” these are true whole grains. Try swapping more of these in instead of refined grains
- Is your favorite cereal not a whole grain? Find one that is and mix them together! This works for rice and pasta too.
- Go for flax! Make sure its ground up so you can reap the benefits – easy addition to oatmeal, muffins, homemade bread, smoothies and much more
- Beef up your meals with beans! Beans and legumes are a great source of fiber and an inexpensive (and nutritional) way to bulk up nutrients
- Baby steps! Nickle and dime your way there. Adjust things you already eat to have a little fiber burst
Remember to increase your fiber and water intake gradually to avoid gas and bloating. Become a label reader and be creative. I love adding ground flax seed to a whole grain waffle with peanut butter and honey (extra flax seed sprinkled on top). And I’ll never turn down a bowl of popcorn.
Fiber really can be your friend in more ways than 2.
Elizabeth Magee is a licensed registered dietitian. Her posts appear monthly on OYT.
Other popular posts from Elizabeth: