Knowing all of this should talk you into adding more to your diet!
Most Americans eat 15 grams of fiber in their daily diet. The USDA recommendation for fiber is 25-30. So most people are only getting 1/2 of what they should.
You're asking why add more fiber to my diet. There are countless benefits of a high-fiber diet. A big benefit is fiber regulates and accelerates weight loss, ( and who doesn't want help with this). Controls appetite by keeping you feeling fuller for longer. Promotes good bowel functions and facilitates happy gut microbiome. Fiber helps with blood sugar control, blood pressure control, and helps lower "bad" cholesterols and promotes "good" cholesterol. Also lowers your risk of numerous diseases including heart disease which is the leading cause of death in the US. Not only this but fiber can increase your energy. It’s also important to know that there are different types of fiber (soluble and insoluble) each providing different benefits, Make sure you are eating a variety of fibrous foods to ensure you consume adequate amounts of both.
Fiber is plentiful in so many foods, this is one of the easiest key nutrients to add to your diet. Studies show natural fiber sources have better benefits and tend to come from healthy foods. Keep in mind that not all added fibers are associated with health benefits and fiber supplements are often known to cause digestive problems in some people.
See how many fiber foods you can add to your next grocery shopping list. Try adding more fiber to your diet the next few weeks and see how much better you feel!
Several fruits and veggies have loads of fiber! Fruits: Apples, bananas, oranges, strawberries Raspberries Mangoes, persimmons, coconuts. Veggies: Typically the darker the veggie the higher in fiber. Carrots, broccoli, jicama, beets, peas are fiber-rich. Collard greens, Swiss chard, Artichokes Potatoes all varieties.
Beans Beans Beans: Navy and white beans are the most fiber-rich, but all beans are fiber-packed. pinto, black, garbanzo, kidney, lima, black eyed peas. Beans are also packed with protein making them a healthy, filling or meat substitute. Include other legumes, soybeans (edamame), and lentils are also high in fiber.
Most cereals have at least some fiber, but they’re not all created equal in the health benefits offered. Looking for "whole grain" cereals that have whole grain listed as the first ingredient is key here. Avoid added sugars here
Whole-grains Breads: Seven-grain, dark rye, cracked wheat, and pumpernickel breads are good choices. Grains: bulgur wheat, brown rice, wild rice, and barley
Nuts and seeds: peanuts, almonds, cashews, macadamia nuts, sunflower seeds, pumpkin seeds, pistachios, flax seed, chia seed, hemp hearts.
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