Ways to Add More Fiber to Your Diet

Most people know that fiber is important for a healthy diet. But what many don't know is why fiber is so crucial – or how to add more of it to their meals! Let's take a closer look at the health benefits of fiber and what foods you should be adding to your plate:

What Does Fiber Do For Us?

Fiber is an important part of any healthy diet. It aids in digestion, helps control blood sugar levels, and can even reduce the risk of heart disease and stroke. Fiber also helps keep us feeling full for longer after meals, which can help with weight management.

There are two types of fiber: soluble and insoluble. Soluble fiber absorbs water and forms a gel-like substance in the digestive tract that can aid in digestion. Insoluble fiber makes stools softer and easier to move through your body and pass.

Women should try to aim for 21 to 25 grams of fiber per day, and men should aim for 30 to 38 grams per day. This can easily be achieved with a little research and preparation.

Changing Your Diet

Some great sources of both types of fiber include whole grains such as oatmeal, brown rice, quinoa, and buckwheat; legumes such as beans, peas, and lentils; fruits, vegetables, nuts, and seeds.

Adding more fiber to your meals can be simple – just focus on swapping out processed foods for whole, natural ones that have higher levels of nutrients and dietary fiber. For breakfast, you can try having a bowl of oatmeal with fresh fruit or a smoothie made with yogurt and chia seeds.

For lunch and dinner, focus on adding more vegetables to your plates, such as roasted broccoli, sautéed spinach, or avocado. You can also add legumes to dishes like salads, soups, and stews.

You can also increase your fiber intake by snacking on nuts, seeds, and dried fruit in between meals.

Making Changes Over Time

Adding more fiber to your diet doesn't have to happen overnight – small changes over time can make a big difference in the long run! Start by making swaps in your meals and snacks, then increase your intake gradually over time until you reach the recommended daily amount.

If you have questions about your overall diet and how it affects your health, speak to our Nutrition team at St. John's Health! They can help you create a balanced and fiber-rich meal plan that will keep you full and energized year-round.