Top 5 Ways to Increase Fiber

October 16, 2019

Snacking is a necessary part of any healthy diet plan, but it’s important to limit your fat and sugar content and instead opt for high fiber snacks to keep you satisfied. Snacks that are a good source of fiber are a great way to make sure your metabolism is working all of the time, even between meals.

Fiber is a type of carbohydrate that’s found in plant foods. Eating fiber has been shown to help keep your digestive system running smoothly, support heart health by lowering cholesterol levels and help maintain blood sugar levels. Increasing your fiber can also aid in weight loss because meals containing fiber are digested more slowly and can help make you feel full longer.  25-30 grams of fiber per day is the recommended daily serving amount.

Here are the Top 5 Ways to Increase Fiber Intake:


Make Sure your Fiber has Variety

Plant foods provide two types of fiber: soluble (which increases the feeling of fullness) and insoluble (which helps the digestive system). Peas, beans, oats, and fruits are sources of soluble fiber, and whole grains and vegetables provide the majority of insoluble fiber. Some foods can provide both.


Start Your Day with a Fiber Boost

You’ve probably heard that breakfast is the most important meal of the day, but starting your day with the right kind of fuel is equally important. Add a handful of fiber-rich dried fruit to your usual morning yogurt or cereal to get some fiber in right away.


Reach for Afternoon Fiber-Rich Snacks

Avoid high-sugar and high-fat calorie bombs by packing fiber-rich snacks. Perfect solutions to an afternoon crash include trail mix, mixed nuts, and dried figs or apricots.


Don’t Forget about Legumes

High-fiber legumes like beans, peas, and lentils are among the best sources of fiber. Add one serving to your day by incorporating legumes into salads or soups.


Take your Snacking International

American food tends to be lower in fiber than other ethnic cuisines. Live a little and add fiber to your diet by dining on Mexican, Middle Eastern, and Mediterranean fare.

*Tip: Don’t forget to hydrate. As you increase your fiber intake, increase your fluids as well. Fiber pulls water into the intestines, so try to drink at least eight glasses of water a day to stay hydrated.

Tags: fiber, fiber snacks

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