Maximizing Your Fiber Intake

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Did you know that only about 7% of Americans are meeting the recommendations for fiber intake. Fiber is an essential part of a healthy diet. Fiber plays a role in supporting regular bowel movements, lowering cholesterol levels, and controlling blood sugar levels. It also helps aid in satiety, which is the feeling of fullness. For individuals with diabetes, it is important to get enough fiber in your diet to decrease the risk of heart disease.


How much fiber do I need per day?

The recommended daily intake for males is 38 grams and 25 grams for females. To meet the recommendations, your diet should consist of a variety of whole grains, beans, fruits, and vegetables. The peels of fruits and vegetables is where you will find a larger amount of fiber. 


Here is a list of a few high-fiber foods you can add to your diet to start hitting your goals:


  • 1 cup of berries (8 grams)

  • ½ cup oatmeal (4 grams)

  • 1 medium banana (3 grams)

  • ½ medium avocado (5 grams)

  • ½ cup chickpeas (5 grams)

  • 1 large pear with skin (7 grams)


It is important to remember that fiber requires water to be able to pass smoothly through the digestive tract. If you are not drinking enough water, but increasing your fiber intake it can cause the opposite effect, constipation. 


KF


https://nutrition.org/most-americans-are-not-getting-enough-fiber-in-our-diets/

https://www.eatright.org/health/essential-nutrients/carbohydrates/easy-ways-to-boost-fiber-in-your-daily-diet

Comments

  1. Kendra SmartnickNovember 14, 2023 at 10:22 AM

    Very nice article! Fiber is so important in the diet.

    ReplyDelete
  2. nina macaliNovember 15, 2023 at 8:38 PM

    Such a great read!! Eating fiber is so imperative to our gut health and cholesterol health. I feel like so many people don't know how important it is, especially that fiber will help bind cholesterol to help lower levels.

    ReplyDelete

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