It's time to talk about health. Fiber is one of the most important nutrients for your body, but it can be hard to get enough in your diet if you're unsure how to go about it.
Looking to improve your overall health through your diet? Here are some tips to increase fiber intake and help you make sure you're getting enough fiber every day.
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I have to eat how much fiber per day!?
The average American only gets half of the daily recommended amount of fiber, which is 21–38 grams per day, depending on your gender and age (a senior citizen should aim for at least 25 grams of fiber per day).
Easy Tips to Eat Enough Fiber
Jump-Start Your Day
When you wake up in the morning, make sure your breakfast is rich in fiber. Fiber, unlike carbs and proteins, goes directly into your intestines—and stays there. That means it helps keep you full until lunchtime—so you're less likely to overeat at mealtime. Need some inspiration? First off, try to avoid processed foods to consume some "clean energy," it could make you feel much better than that jittery cup of coffee. Some more ideas include adding some leafy greens to your healthy berry smoothie, or you can start with a bowl of whole-grain cereal with low-fat milk or Greek yogurt and berries.
Bulk Up Baked Goods
Don't let dietary fiber fall by the wayside when baking. When a recipe calls for flour, replace half of it with a heartier alternative, such as whole-wheat flour or almond meal. Mixing in ground flaxseed—just one tablespoon will do—will yield nearly 2 grams of fiber per serving.
Eat More Fruit and Vegetables
Looking for easy ways to get more vegetables in your diet? Try cooking them differently. Soluble fiber is for intestinal health; your body absorbs it quickly and helps keep things moving along through your digestive tract. Insoluble fiber can help with weight loss by making you feel full more quickly, which means you won't snack as much later on.
Make Snacks Count
At a minimum, aim for 14 grams of fiber per 1,000 calories you consume. To do that, include an apple and some low-fat cheese for every lunch and dinner. Whole grains are also an excellent way to up your fiber intake; try swapping out white rice for brown rice or whole-wheat pasta. Check out some of our healthy diet tips and hacks to plan healthy meals on our blog!
Switch to Whole Grains
The average American only gets about half of their daily fiber intake from food, so it's important to eat whole grains—the fiber content in a bowl of brown rice, for example, is double that of white rice.
What are some of your favorite recipes that are full of fiber? Share them in the comments!
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"Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God."
Hebrews 13:16 (ESV)