Artichokes are a great source of fiber. Image: Shutterstock |
Getting enough fiber is no joke. Besides enabling efficient
bowel movements, a high-fiber diet can also reduce the risk of stroke,
hypertension, and heart disease. But strangely enough, less than three percent
of Americans are meeting the recommended fiber intake.
Fiber is something the body needs but can never actually digest.
It comes in two varieties – soluble and insoluble – and most plant-based foods
contain a mixture of the two. When you ingest soluble fiber, it turns into gel
in the stomach and will slow down digestion, which lowers cholesterol and blood
glucose. When your body is processing insoluble fiber, it remains unchanged all
the way to the colon, making waste heavier and softer so it can run through the
intestines. Neither is ever absorbed into the body.
So how much are we supposed to eat? It is recommend for men
to under 50 to eat 38 grams of fiber each day and women to consume 25 grams.
Adults over 50 need slightly less. So where can you find all this fiber?
Eat blackberries or other dark berries to get your fiber in! Image: Shutterstock |
Legumes and beans are a great source of fiber. Try split peas,
lentils, black beans, or lima beans. Also, many vegetables contain a good
amount of fiber. Try artichokes, broccoli and Brussels sprouts for about 5-10
grams of fiber per cup. Dark leafy greens, carrots, corn, potatoes with the
skin on, and okra are also great vegetable options if you’re looking to
incorporate more fiber into your diet. Many fruits also contain a lot of fiber,
which can be most readily found in darker berries like raspberries and
blackberries, along with avocados and, somewhat surprisingly, apples, pears,
and oranges.
When most of us think fiber, we think grains. The highest
packed grains with fiber are bran flakes, whole-wheat pasta, pearled barley and
oatmeal with 4-7 grams each. Nutritionists often suggest avoiding refined
grains such as white flower, white bread, white rice, and white pasta. Instead,
replace these with more nutritious and fiber-packed whole grains for better
results.
How do you plan on incorporating more fiber into your diet?
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