Including fiber in your diet is very important since it will help you prevent chronic diseases, such as diabetes, heart disease and some types of cancer. According to researches, foods rich with fiber can help with weight loss by making you feel fuller after you consume them. However, most people eat only about half as much fiber as they should. Nutrition guidelines recommend 25 to 38 grams per day, but the average American consumes only about 14 grams. Boosting your fiber intake is not hard to do. Here are 5 simple tips on how to increase your fiber intake.
- Eat fruits
Instead of juicing them, eat your fruits and vegetables. When they are processed, most of the beneficial fiber is left behind.
- Read nutrition labels
Try choosing foods that have the highest dietary fiber numbers.
- Eat vegetables
Although it is recommended to eat five a day, nutrition experts recommend eating more. Try to make vegetables, especially ones that are rich with fiber (like greens and broccoli), a part of every meal and snack.
- Don’t peel fruits and vegetables with edible skins
When possible, don’t peel the edible skins from fruits and vegetables. In order to avoid pesticide residues, wash the skins thoroughly before eating, and choose organic varieties when you can.
- Eat beans, lentils and split peas
Try to eat beans, lentils and split peas more frequently. They will make you feel fuller, are rich with fiber and are cheap. If you buy them in a can, rinse them in a colander before using, to wash away excess sodium.
