Getting More Fiber In Your Daily Diet

Chances are you are not getting nearly enough fiber in your daily diet. On average we need about 30 grams each day (most Americans are only getting about 9g each day) for proper digestion, to avoid carrying excess weight, help with irritable bowel syndrome and other digestion or inflammation issues
 

The Benefits Of Fiber Include: 

  • Feeling full after meals
  • Helps with weight loss, you eat less calories overall when filling up on fiber
  • Better digestion and elimination
  • Fiber soaks up unhealthy fat in the body, helping to eliminate it
  • Lowers cholesterol
  • Helps control blood sugar levels

An Example Day In The Life Of An Average-Weight Woman Getting About 30g Of Fiber

Breakfast: Green smoothie with 2 big handfuls spinach, 1/2 cup raspberries, 1 banana, 1 tbsp ground flax seeds and 1 cup almond milk---- 13g total

Lunch: Turkey sandwich on 2 pieces of quality whole grain bread, 1/4 avocado, sliced tomato and lettuce--- 10g total

Snack: 1 apple with 1 slice cheddar cheese--- 4 g

Dinner: 4oz grilled chicken, 1 cup steamed broccoli, 1/2 cup quinoa ---- 8g total

As you can see she is getting more than 30g in her day thanks to fruits, veggies and whole grains. The foods are not processed or artificial, therefore not stripped of their fiber

When upping your fiber intake the most important thing is to go slow and drink more water than you usually do, the point of fiber is to help with elimination, but adding too much all at once can cause uncomfortable constipation

Increase Your Fiber With These Foods

Raspberries

Oranges

Figs

Apples

Avocado

Flax seeds

Barley

Carrots

Sweet potato

Oats

Pears 

Broccoli