Did you know that the average american adult eats only 10-15 grams of fiber instead of the recommended 25-38 grams? The best way to get your fiber is to eat several servings of vegetables and fruits per day, as well as a few servings of beans every week.
Remember, eating more fiber means you will need to drink more water!
Below is a list of great sources of Fiber
Beans
Beans really are a magical food —they come in all sorts of sizes and colors, all packaged with healthy fiber and plant-based protein.
Types of Beans:
- Black Beans
- Pinto Beans
- Garbanzo Beans (a.k.a. Chickpeas)
- Navy Beans
- and many more!
Choose Whole, Complex Carbohydrates Over Refined, Processed Ones
Since whole grains are minimally processed, the fiber-rich hull is kept in the final product. Replace refined grains with whole-grains to get the most nutritional value. And remember, processed products that say “whole grain” don’t necessarily contain a lot of fiber. Check the label!
Whole grain sources:
- Oatmeal
- Brown rice
- Millet
- Farro
- Buckwheat
- Amaranth
- Quinoa
- Sorghum
- Teff
Power Seeds
Certain types of seeds like flax and chia, are nutritional superfoods containing insoluble fiber to help support a healthy digestive tract. On top of that, they also provide anti-inflammatory omega-3 fatty acids, protein, vitamins and minerals!
Types of seeds:
- Chia
- Flax
- Sesame
- Hemp
Snack on Fruit and Vegetables
It’s time to put the potato chips and cookies down. Switch to snacking on whole fruits and veggies for a fiber boost..
Fiber-rich Fruits (that are lower in sugar):
- Blueberries
- Raspberries
- Blackberries
- Strawberries
Fiber-rich Vegetables (pretty much any low starch vegetable!):
- Avocados
- Broccoli
- Greens
- Brussel Sprouts
- Cauliflower
- Carrots
The Fiber Takeaway
Consuming foods like whole grains, nuts and seeds, fruits and vegetables in their unprocessed form is the best way to get enough fiber.
Think you might need some extra guidance in choosing the right foods for you? We can help you get on the right track with our Licensed Nutritionist, Sharon Price, MS, CNS, LN. Send an inquiry to nutrition@beverlymedicalcenter.com to get started!
