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Adding some fresh berries and sliced almonds to yogurt, putting a scoop of chia seeds or flaxseed into your morning smoothie or adding beans to soup or chili are all simple steps you can take in the kitchen to add more fiber to your meals.” When increasing fiber in your diet, do it slowly and make sure that you increase your water intake, too. “For example, choosing 100 percent whole-wheat bread over white bread will increase the fiber content. “I recommend looking at your current meals and seeing how you can add more fiber into what you are already eating,” McDowell suggests. Snack: Pair raw vegetables with bean dip, or raw fruit with nut butter. For reference, one cup of raspberries contains 8 grams of fiber, a cup of whole-wheat spaghetti has 6 grams and half a cup of black beans has 7.5 grams. Breakfast: Choose a high fiber cereal or oatmeal, and add berries and seeds. The great news is that adding high-fiber foods to your diet is pretty simple. In addition to being low in fiber, this can also mean a diet lacking in various nutrients, vitamins and minerals.” Yikes. A diet low in fiber typically means a diet low in fresh fruits and vegetables, whole grains, beans and legumes. “Cholesterol levels in the blood can also increase, which can lead to an increased risk for heart disease and stroke. “Low dietary fiber intake can lead to poor digestive health, meaning increased risk for constipation, diverticular disease and hemorrhoids,” McDowell says. And yes, getting enough fiber is important. RELATED: What Is a Microbiome (and Why Should You Care About Yours)? How Much Fiber Should You Eat?Ĭurrent nutrition guidelines say that women under 50 years old should eat 25 grams of fiber per day, while women over the age of 50 should aim for 21 grams per day.
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#High fiber meal planning plus#
Read on for more about this essential macronutrient you, plus 14 of our favorite high-fiber meals to get you started. Both are important, because fiber can help regulate blood sugar, lower cholesterol, feed the good bacteria in your gut, reduce the risk of heart disease, prevent constipation and help you feel (and stay) full. Dietary fiber is broken down into two main categories: soluble fiber, which dissolves in water and can be broken down by the good bacteria in our gut, and insoluble fiber, which does not dissolve and adds bulk to our stool, McDowell explains. But let’s be honest: Do you know what fiber is exactly? “Fiber is the non-digestible part of plant foods that is found in whole fruits and vegetables, nuts, seeds, whole grains and legumes, like greens, peas and lentils,” says registered dietitian Brynn McDowell. You know that fiber is an important component of a healthy diet.