How to Increase Daily Fiber Intake?

Answer 1

There are many health benefits to adding fiber to your daily diet. Benefits of high fiber diets include helping the body to regulate blood sugar, assisting the body in waste elimination, helping the body feel full longer and control weight, lowering cholesterol and reducing the risk of colon cancer. The daily-recommended fiber intake is 20-35 grams; the average person consumes only 12-15 grams.

Adding fiber to the daily diet can be challenging. One way to add fiber is to snack on raw vegetables and fruits. One cup of raspberries packs a whopping 8 grams of fiber; enjoy a fresh tomato and add another 14 grams!

It is possible to incorporate fiber into foods made at home. Begin by stocking up on items such as wheat germ (can be added to pancakes and waffles), whole grain pastas (great for spaghetti and noodle dishes), rolled oats (ideal for breakfast and baking), beans (great addition to many casseroles) and brown rice (full of nutrients). Whole-wheat flour, whole-wheat pastry flour, oat flour and barley flour are perfect for baking or bread making. Nuts are also an excellent source of fiber and perfect for snacking or baking. Having these staples in the kitchen will make it easier to increase daily fiber consumption without changing how you cook.

Practicing awareness while making food choices can dramatically increase daily fiber intake. Incorporating the tips above can result in significant, positive effects on one’s health. It is important to remember to increase fiber consumption slowly and drink at least eight 8-ounce glasses of water daily. Staying hydrated helps the body process fiber.

High Fiber Breakfast Recipe

Ingredients:

½-cup water

1 pitted prune (optional)

1 TBSP raisins

2 TBSP oat bran

2 TBSP wheat germ

1 TBSP flax seed

1 TSP honey (optional

Directions:

Boil water, prune and raisins on stovetop for three minutes. Stir in oat bran, wheat bran, wheat germ, flax seed and honey. Remove from heat and serve immediately. Enjoy!