How To Increase Fiber Intake

how to increase fiber intake

One of the tricks to having a successful weight loss plan is to achieve altering the diet in a way that will result in the desired weight loss, while maintaining the right balance of nutrients in the diet. Without proper attention to nutrition, your health can suffer.

When it comes to cutting foods out of the diet, one problem is that people often cut too many foods that provide fiber without adding a replacement source. Fiber is an important part of your diet, and a lack of fiber can cause problems with digestion.

Fiber is a plant material that we get through a wide range of foods. You have your soluble fibers that that absorb water through the process of digestion, and you have your non-soluble fibers that essentially make it through the digestive process unchanged.

While there is no recommendation for the amounts of soluble or non-soluble fiber that should be in the diet, it is recommended that an adult should have a daily intake of about thirty grams of fiber. Most adults already fail to get enough fiber in their daily diet. With the average intake of fiber being about fifteen to twenty grams, it means that losing any of the existing fiber in the diet can cause a real problem.

Fortunately, there are a lot of foods that can add fiber to your diet. You just need to be aware of which foods are good sources of fiber, and plan for the recommended thirty grams of fiber.

Whole grains and oats are some of the best sources of fiber. Things like bran flakes and oatmeal can make for a high-fiber breakfast. If you like to bake, switching to whole-wheat flour can be a good way to add fiber to the foods that you make. You could also consider adding things like wheat germ to yogurts, cereals and your oatmeal.

Beans can also be another good source of fiber. Adding black beans, kidney beans or garbanzo beans to your recipes can be a great way to add more fiber to the diet. You can consider a variety of soups that have beans, and they can also be a good addition to salads.

Fresh fruits and vegetables can offer another good source of fiber. Both apples and oranges are good for increasing your intake of fiber. You could also consider raspberries, strawberries, bananas and peaches. For vegetables, you could consider things like carrots, broccoli, cauliflower and green peas. You’ll find fiber in just about any piece of fruit or vegetable. Instead of drinking fruit juices, you should consider eating them whole.
You can also find a range of high fiber snacks. Many of the above-mentioned fruits and vegetables can make good snacks. You could also consider eating a variety of nuts. Almonds, pistachios and pecans all have good fiber content. As for another alternative, you could try eating trail mix or popcorn to add fiber to your diet.
Getting enough fiber is important, and if you take the time to plan your diet, it should not be hard to do. While getting fiber through your diet is the best way, some people might need to consider a fiber supplement.

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