5 Ways to Add More Fiber to Your Diet

5 Ways to Add More Fiber to Your Diet

fiber for health

Fiber is the key to positive health outcomes. We are constantly receiving encouragement to eat more. Finding new and exciting ways to boost our fiber intake can prove challenging for even the most health conscious of eaters. The recommended daily intake is between 25 and 38 grams per day. Most of us barely manage to eat 14 grams per day.

Benefits of Eating Fiber

High-fiber diets deliver a wealth of health benefits to our body including but not limited to the following (Mayoclinic.org):


Lower Cholesterol

Studies demonstrate that eating a diet that is high in fiber may help to reduce harmful or low-density lipoprotein (LDL) cholesterol levels. Also, they can have a positive effect on your heart, helping to lower blood pressure and manage inflammation throughout the body.


Regulates Blood Sugar Levels

People with diabetes may especially benefit from a diet that is rich in soluble fiber. This type of fiber aids in slowing the absorption of sugar and creates an environment for healthy blood sugar levels.


Weight Loss

High-fiber food can be your best friend against the battle of the bulge. These foods enable you to feel full longer after a meal and tend to contain few calories than other types of foods which may pack on the pounds.


Excellent for Your Digestive Health

Consistently consuming foods that are high in fiber enhances your digestive health. You are less likely to experience constipation or bouts of diarrhea because fiber can help to normalize your bowel movement.


5 Ways to Add Fiber to Your Diet

The good news is that there are a variety of tasty recipes or even simple foods that can help you boost your fiber intake. Fruits and vegetables are the staples of an excellent fiber-based diet, but there are additional ways to increase your fiber.


Eat Legumes

Stock your pantry with beans, lentils, and split peas. From soups to salsas, beans can provide a tasty avenue towards increasing your fiber intake and –they are affordable!



Air-popped popcorn is a healthy snack that happens to contain four grams of fiber per ounce. Instead of reaching for potato chips, try adding this snack in their place. This snack is rich in polyphenols, which are known to combat cancer.



There’s a lot of buzz surrounding hummus and for a good reason. Hummus is a wonderful companion dip for veggies, a great addition to salads or as a stand-alone snack.


Nuts as a Condiment

Nuts bring both texture and flavor to salads and cereals as a condiment. By simpoy adding an ounce of almonds to your cereal will deliver 15 percent of your daily-recommended fiber amount.


Keep the Skin

Avoid peeling your fruits and vegetables when possible. Instead, you should wash those skins thoroughly before eating and select organic fruits and veggies.


Other Ways to Boost Your Fiber Intake


There are different creative ways to increase your fiber intake. For example, add spinach to your dishes.

• Spinach can be a tasty yet fiber-rich addition to salads, smoothies, sandwiches, and soups.

• Avocados are an excellent source of fiber and can aid in your efforts to reduce heart disease.

• Chia Seeds are another fiber-rich condiment that you can consume with just about anything including muffins, pancakes, and smoothies.

• Whole grains offer another path to fiber and are better for you than eating refined foods.

These are just a few ways to boost your fiber intake. If you are seeking ways to increase your fiber intake, try thinking outside of the box in your meal planning and preparation.

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Rod Stone
Publisher and Supplier of Healthy Living information and products to improve
your life.

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