FIBER
Fiber is the part of plant foods that your body cannot fully digest, and it plays a crucial role in keeping your entire body running smoothly.
WHY CONSUME FIBER
Consuming adequate fiber (25 to 30 grams per day) in your daily diet optimizes digestion, feeds beneficial bacteria in your intestines, and helps regulate blood sugar levels. It also helps lower cholesterol levels and promotes long-term heart health.
SEVEN WAYS TO ADD FIBER
If you need to start adding more fiber to your daily diet, remember to drink plenty of water to help your digestive system adjust smoothly.
(1) Choose whole grains like barley, buckwheat, millet, farro, amaranth, steel cut oats or corn instead of highly processed white bread and pasta.
(2) Try beans for breakfast. Swap sugary cereals and try a savory mashed beans on whole-grain toast, or black beans with your scrambled eggs or pinto beans as a spread in breakfast wraps.
(3) Mix Meat with Lentils. Combine cooked brown or green lentils into ground beef or turkey for tacos, meatballs, and meat sauce. It adds texture, stretches your grocery budget, and boosts fiber without changing the savory flavor.
(4) Add Beans to Smoothies. Blend 1/4 cup of white beans (cannellini or navy beans) into smoothies. They add a rich, creamy texture without changing the flavor profile.
(5) Bake with Vegetable Purées. Stir pumpkin purée, mashed sweet potato, or grated zucchini into pancake batter or muffin mixes for added fiber and moisture.
(6) Fiber-Boosted Dips and Sauces. Blend cooked carrots, cauliflower, or white beans directly into cheese sauces, pasta marinara, or blended soups to thicken them and add volume.
(7) Crunchy Toppings. Sprinkle roasted edamame, crunchy roasted chickpeas, or toasted hemp and chia seeds as a savory, high-fiber topping for soups and roasted vegetables instead of croutons. Sprinkle chia seeds, flaxseeds, pumpkin seeds, or almonds onto yogurt, oatmeal, and smoothies.