Most people get only about half of the recommended daily intake for fiber. The average U.S. woman eats about 13 grams of fiber per day and the average man gets about 17. Those numbers should be 25 grams for women and 38 grams for men!
Here are some tips for including more fiber in your diet:
1. Eat lots of fruits and vegetables, especially those with edible skin (apples, corn, zucchini) and those with edible seeds (berries).
2. Choose whole grains: oatmeal, brown rice, quinoa, buckwheat. Brown rice has 5 times more fiber than white rice!
3. Choose products made from whole grains: Be sure to look for 100% whole wheat or whole grain. "Wheat" does not mean "whole wheat." Choose bread that has 2-3 grams of fiber per slice. Some products we like include: Ezekiel or other whole grain bread, brown rice or whole wheat pasta, Bite Size Shredded Wheat, Heritage or other whole grain cereals.
4. Remember to eat beans and legumes: black, kidney, pinto, garbanzo & white beans; lentils; split peas. Legumes are considered the best source of fiber.
5. Nuts & seeds: peanuts, walnuts, almonds, sunflower seeds, pumpkin seeds.
6. Eat the skins of potatoes, fruits & vegetables.
7. Replace iceberg lettuce with romaine, spinach or other dark, leafy greens.
8. Instead of drinking juice, eat the orange, grapefruit, apple or carrot.
In general, an excellent source of fiber contains five grams or more per serving.
Not sure how much fiber you're getting? We highly recommend that you track it for one week to see if you fall in the right range. Getting enough fiber can make a huge difference in your health & in your weight loss efforts.
The easiest way to track your fiber intake is with a website or app such as MyFitnessPal.com.
Increase your fiber intake gradually to prevent stomach irritation, and increase your intake of water and other liquids to prevent constipation.
Next week we'll give you some tips on enhancing your digestion of fiber.
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